8.25.18

5.10.18

5.5.18

6.28.17 Dirty

Skill: WOD Prep

3 Rounds

Run 800m w/ Med Ball

30 Pull Ups

750m Row

1 Rope Climb

Grant - Mod
Alex - 2+145m
Carmen C. - 2+92m
Nik - 2+10Pu's
Megan L. - 2+264m
Rodrigo - 35:13 Rx
Carmen M. - 2+9Pu's
Chi - 39:00
Joel - 2+380m
Yesh - 2+655m
Robert Mc. - 37:32 Rx
Katie - 2+605m
Sara - 2+430m Rx
Marvin - 2+Run
Simon - 2+400m
Ryan L. - Mod
Vanessa V. - 2+58m
Leslie C. - 2+209m
Lay - 2+509m
Darlene - 2+384m
Jordan - 33:43
Shruti - 2+400m
Gabby - 39:00
Eric Sr. - Mod
Adrienne - 38:50
Emma - 33:56
Brenda D. - 44:46
Tara - Mod
Bailey - Mod
Megan K. - Mod
Karen W. - 40:00
Quang - 42:19 Rx
Jenifer - Mod
Rohan - Mod
Joe - 33:55 Rx
Tom S.  - 39:54 Rx
David - 38:00
Jason G. - 47:59 Rx
Madison - Mod
Miles - 38:00 Rx
Chris D. - 2+2Pu's
Robert P. - 51:26
Laura - 2+586m
Ariel - Mod
Gaylene - 2+500m
Dom - 38:27
Sandy - 40:00
Jewell - 2+750m
Gabrielle - 2+18Pu's
Joseph - 2+18Pu's
Yen - 2+1.0k
Leslie F. - 2+Run
Steve V. - 36:15 Rx
Brandi - 2+600m
Jake - 39:52 Rx
Rhyna - 2+30Pu's
Rob P. - 2+730m
Rich - 2+160m
Noemi - 2+20Pu's

AWL
- Snatch
- Back Squats w/ Pause
- Pendlay Rows

Lauren
Carlos
Tony
Irish
Natasha
Subhi
Joobin
Ana
Lisa
Cindy 

9.25.16 S.F.

Skill: Ab Circuit - (15 V-Ups, 1 Min Plank, 30 Bicycle Crunches, 15 Wt'd Sit Ups) x 4


20 Min AMRAP
16 DB Snatch
1 Rope Climb
50 Double Unders

Ernie - 108 Mod
Kevin - 329
Michele - 564
Ryan C. - 251 Rx
Hoangdan - 439
Dom - 440
Shanon - 482 Rx
Himani - 329
Rahul - 329
AJ - 376
Marvin - 188
Brianna - 517
Penelope - 474
Steve V. - Mod
Chris D. - Mod
Vanessa - 375 Rx
Grant - 429 Rx
Mike - 300
Adrienne - 376
Rick - 337
Chris T. - 296
Manish - 376
Nita - 334

AWL
- Power Snatch - 7x3 @ 70-80%
- Squat Cleans - 7x3 @ 75-85%
- Strict Press - 5x5 (WBF)

Karen W. 
Kristine
Lauren
Rose
Carmen
Regina
Orlando 

8.20.16 Yard Sale

Skill: Rope Climbs - 10 Reps or practice

For time.
15 Pull Ups
30 Box Jumps (24"/20")
45 Push Press (75#/55#)
60 Burpees
75 Double Unders

Odeh - 14:53
Jennifer P. - 15:10
Grant - 9:36 Rx
Josh - 14:33
Rose - 12:02
Alvin - 13:44
Jenna - 10:16 Rx
Megan - 8:26 Rx
Dom - 18:06
Nita - 15:34
Manish - 14:23
Shanon - 8:51 Rx
Ryan C. - 15:35 Rx
Nicole C. - 14:43
Subhi - 12:38
Quang - 11:17
Gaylene - 11:17
Penelope - 16:34
Ram - 10:38 Rx
Dan - 11:59
Jessica N. - 10:43 
Kristine - 14:36 Rx
Vanessa - 11:11 Rx
Delilah - 14:33
Hoangdan - 15:29
Brianna - 17:28
Shruti - 22:51
Anthony A. - 12:42 Rx
Jennifer H. - 16:28
Jeron - 18:10
Chris T. - 20:37
Lisa - 12:33
Tom S. - 20:21 Rx
Tara - 15:32 Rx

12.5.15 Royale

Skill: Front Rack Lunges 12, 12, 12, 12 

4 Rounds
30 Sledgehammers
15 Push Ups
9 Deadlifts (205#/165#)
1 15ft Rope Climb

Ravi - 10:59 135#
Manish - 16:44 135#
Jessica - 15:35 125#
Lauren - 11:19 125#
Megan - 14:27 165#
Nick B. - Mod
Michele - 11:35 115#
Vince - 15:25 95#
Hoangdan - 13:15 105#
Vanessa - 14:15 Rx
Delilah - 16:12 135#
Ryan C. - 13:42 205#
Nita - 13:36 85#
Shanon - 12:28 Rx
Prince - 10:00
Jenna - 6:09 Mod
Mason - 10:47 Rx
Anthony - Mod
Cristina R. - 10:57 135#
Ryan L. - 13:47 Mod
Ernie - 10:15 Rx+

5.25.14 The Mission

WOD: The Mission

Skill: Light running Warm up

20 Min AMRAP
Army Crawl
10 Sledgehammers from the Top
Run 75m
10 Sledgehammers from the Side
10 Burpees
10 Sledgehammers from Under
1 Rope Climb
10 Walking Lunges

Abby - 4 Rounds 7 Reps
Mason - 4 Rounds 12 Reps
Ryan - 4 Rounds 12 Reps
Karen - 3 Rounds 22 Reps
Jessica Hg. - 3 Rounds 11 Reps
Teria - 4 Rounds 23 Reps

Enjoy the rest of the holiday weekend!  Get ready for Murph tomorrow!

3.29.14 Rush Hour

WOD: Rush Hour

Skill: Double Under Practice

1 Round for time.
20 Ring Dips
1 Rope Climb
1 Sled Push
5 Push Ups
15 Rings Dips
1 Rope Climb
1 Sled Push
10 Push Ups
10 Ring Dips
1 Rope Climb
1 Sled Push
15 Push Ups
5 Ring Dips
1 Rope Climb
1 Sled Push
20 Push Ups

RSVP for our 1 Year Celebration here!

Eddie - 20:07 Rx
Subhi - 10:51 
Jacqueline - 14:01
Rick - 12:34
Adrienne - 11:00 Rx
Zoey - 10:16
Ana - 8:26
Fernando D. - 9:20 Rx
Greyson - SPT
Guillaume - SPT
Spice - 9:53
Jordan - -- Mod
Jaclyn - 9:28
Bobs - -- Mod
Anthony - -- Mod
Kyle - 9:17 Rx
Tyler R. - -- Mod
Tom S. - 21:58 14.5
Corretta - 10:43 Rx
Jason G. - 24:16 14.5
Samer - 30:05 14.5

2.19.14 The Ascent

WOD: The Ascent

Skill: Back Squats 5,5,5,5,5

10 Min AMRAP
20 American KB Swings (20kg/12kg)
10 Knee to Elbow
1 Rope Climb

Practice your footwork on the rope climbs!  

Abby - 144 Reps
Jessica He. - 120
Jen D. - 124
Rich V. - 155 Rx
Vanessa - 123 Rx
Taylor - 124 Rx
Kody - 178 
Orlando - 117
Joobin - 150 Rx
Corretta - 106 Rx
Roheet - 132
Fernando D. - 134 Rx
Adrienne - 148
Heather - 148
Eric Sr. - 93 Rx
Jennifer P. - 165
Kendra N. - 171
Jon C. - -- Mod
Robert - 140 Rx
Joe - -- Mod
Dennis - 144 Rx
Anthony - 155 Rx
Bobs - 139 Rx
Angie - -- Mod
Jordan - -- Mod
Jaclyn - -- Mod
Patricia - 207
Ruben - 185 Rx
Mike T. - 123 Rx
Jason G. - 186 Rx
Mike R. - 144
Tyler M. - 126
Brenda - 165
Cara - 115
Steve V. - 144 Rx
Danielle - 140
Nicole - 151
Mark B. - 155 Rx
Sean O. - 136 Rx
Yajaira - 140
Delilah - 155
Stephanie - 5 Rds Mod
Martin - 144
Bryce - -- Mod
Ram - 121
Leslie - 130
Ana - 140
Yvonne - 131
Amarjit - 129
Tim - 129 Mod
Jason T. - -- Mod
Subhi - 124
Lindsay Z. - 203
Ronak - 203
Jessica Hg. - 124
Maria - 155