9.28.16 Roy

Skill: WOD Warm Up & Mobility!

5 Rounds
15 Deadlifts (225#/155#)
20 Box Jumps (24"/20")
25 Pull Ups

Compare to: 7.8.13

Robert Mc. - 32:11 Rx
Grant - 20:59 Rx
Marika - 19:17 75#
Karen V. - 25:37 85#
Analilia - 19:25 85#
Carmen M. - 26:13 65#
Marvin - 25:58 95#
AJ - 24:20 Rx
Maira - 22:00 105#
Sara - 280 Rx
Rahul - 24:10 115#
Tom T. - 28:29 Rx
Freddy - 26:50 165#
Eric Sr. - Mod
Anthony B. - 28:58 Rx
Louis - 28:29 155#
Chase A. - 22:16 115#
Amarjit - 26:14 185#
Jeron - 27:38 115#
Quang - 11:02 Mod
Joe - 18:58 Rx
Alvin - 21:43 185#
Tara - Mod
Josh - 29:52 165#
Ryan C. - 28:56 195#
Jacque - 26:20 Rx
Jesse - 28:40 165#
Shanon - 24:16 Rx
Celena - 19:36 65#
Simon - 240 165#
Trinh - 20:24 95#
Jake - 27:42 165#
Curtis - 26:20 185#
Melina - 25:16 125#
Stephanie V. - 28:39 125#
Hoangdan - 28:00 105#
Cindy - 289 Rx
Bianca - 19:10 55#
Justin M. - 6:14 35#
Rhyna - 28:37 145#
Steve V. - Mod
Adrienne - 22:58 85#
Odeh - 27:59 165#

AWL
- Snatch - 4x3 @ 65-75%
- Snatch Balance - 4x2 @ 75-95%
- Front Squat w/ 2sec Pause - 6x2 @ 80-85% FS
- Snatch Push Press - 5x3 (WBF)

Vanessa
Ram
Irish
Bernie
Ernie
Joobin
AJ
Vijay

7.8.13 Roy

WOD: Roy (Mod)

Skill: Dead lift 5x5 / Pull Ups 3x5

5 Rounds for time.
15 Dead lifts (225#/155#)
20 Box Jumps (24"/18")
15 Pull Ups

Tip of the Day: Make sure you stretch after finishing your work outs.  Post training mobility is crucial to keeping your muscles loose and responsive.

Happy Birthday Sean O.!!

Abby - 24:29 145#
Oscar - 20:15 85# (3Rds)
Bryce - 25:05 75#
Rich - 19:49 Rx
Jenna - 20:00 135#
Tyler - 24:07 85#
Fernando - 19:44 185#
Chris - 23:43 65# (3Rds)
Sean O. - 17:16 145#
Susie - 17:09 35#
Tara - 15:56 65#
Amy - 17:15 53#
Shelbye - 15:18 25#
Jason P. - 16:38 105#
Miles -   17:55 135#
Heather - 16:21 45#
Corretta - 22:22 105#
Brock - 16:17 85# (3Rds)
Tom D. - 23:28 185# (4Rds)
Lindsay D. - 16:24 45#
Brenda - 18:17 55#
Eddie - 22:40 95#
Mark - 30:43 Rx
Stephanie - 15:35 65#
Kaela - 15:29 85#
Tim - 18:20 185#
Vanessa Ch. - 14:18 65#
Yvonne - 15:19 85#
Vanessa Ce. - 14:53 85#
Jamie - 17:05 35#
Lindsay Z. - 12:10 85#
Bob - 14:12 65#
Nicole D. - 12:17 35#
Keri - 16:05 35#
Michelle - 12:44 35# (4Rds)
Jenn - 16:13 75# (Mod)
Nick B. - 20:18 105#
Tom S. - 24:45 115#

Happy Monday!