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+

5.7.15 Apprentice

WOD: Apprentice

Skill: Handstand Practice - 15 mins

Score total Reps.
4 Rounds
1 Min of Power Cleans (115#/93#)
1 Min of 30 Yard Sprints
1 Min of Sledge Hammers
1 Min Rest

Focus: You must lock out your elbows to stabilize the handstand.  Any flex in the elbows will make it much more difficult than needed!


David Durante working on the handstand...

Alex - 166 83#
Lisa - 136 53#
Nicole C. - 104 63#
Chris S. - 122 95#
Regina - 164 Rx
Orlando - 162 Rx
Jen D. - 196 Rx
Kellie - 165 63#
Joey - 181 Rx
Vince - 139 55#
Mason - 191 Rx
Sruthi - 132 35#
Adam - 201 Rx
Charlene - 150 35#
Ryan - 198 Rx
Carmen - 146 Rx
Joe - 261 Mod
Maria - 170 63#
Bob - Mod
Brenda D. - 144 83#
Karen - 182 53#
Jason G. - 125 Rx
Marika - 165 63#
Kristine - 159 83#
Gaylene - 182 Rx+
Ray - 164 75#
Jewi - 91 35#
Cindy - 149 Rx
Brenda H. - 179 63#
Santhi - 158 25#
Martin - 150 95#
Leslie - 178 Rx
Melina - 125 45#
Tom T. - 125 Rx
Kaela - 216 83#
Nicole H. - 189 Rx
Chris T. - 206 Rx
Yajaira - 164 63#
Tim - 217 Rx
Lauren - 181 Rx
Irish - 151 Rx
Jason T. - Lot's of Reps Rx
Noemi - 100 53#
Tara - 399 Mod

4.17.15 Ichabod

WOD: Ichabod

Skill: 100 Sledge Hammer swings for time.

15 Min AMRAP
10 Power Snatches (115#/83#)
10 Box Jumps (24"/20")
15 KB Swings (20kg/12kg)

Focus: Move fast!  Reminder that we have a free Nutrition seminar tomorrow at 12pm!  Come by and bring a friend.

Jen D. - 181 63#
Nicole C. - 160 43#
Chris S. - 125 75#
Nita - 182 45#
Jesse - 130 53#
Becca - 12:57 Thumper
Chase - 145 75#
Regina - 165 63#
Melina - 170 25#
Tom T. - 176 75#
Vince - 180 15#
Angela - 150 Mod
Stephanie V. - 160 53#
Ryan - 162 95#
Mason - 207 95#
Fernando - 203 Rx
Jenifer - 200 53#
Joe - Mod
Cindy - 165 63#
Greyson - SPT
Tara - Mob
Leslie - 208 Mod
Brenda D. - 280 Mod
Steve P. - 200 Mod
Robert - 1456 Rx
Bob - Mod
Gaylene - 160 Rx
Yajaira - 200 63#
Ray - 170 65#
Jewi - 200 15#
Heather - 160 33#
Jesse G. - 242 35#
Andres - 170 105#
Carmen - 245 33#
Ana - 196 63#
Chris T. - 154 95#
Amy - 202 53#

Megan
Danielle
Tara
Joobin
Lauren
Nick B.
Bernie

4.19.14 KCCO

WOD: KCCO (Keep Calm and CrossFit On)

Skill: Push Up Complex: Front Clap - Back Clap - Knee Tap x 8 

2 RFT.
100 Double Unders
18 Chin Ups
25ft Handstand Walk
50 Sledgehammers
100 Sit Ups

Happy Easter!  As a reminder we are closed tomorrow, enjoy the day!

Abby - 26:48
Eddie - 28:36 Rx
Spice - 27:21 Rx
Tom S. - 32:25 Rx
Fernando D. - 19:44Rx
Leslie - 23:02
Vanessa Ce. - 26:00
Clay - 22:58 Rx
Jason G. - 25:15
Jenna - 20:34
Danielle - 26:04
Tyler M. - 27:48
Jovany - 30:27
Jason T. - -- Mod
David - 28:16 Rx
Dennis - -- Mod
Jaclyn - -- Mod
Jordan - -- Mod
Tyler R. - 19:17 Rx
Jason G. - -- Mod
Jen D. - 23:02
Bernie - 20:59 

 

3.22.14 Choose One

WOD: Choose One

Strength WOD: Dead lifts 5x5, Push Press 4x4, Weighted Pull Ups 4x4

or

Endurance WOD: Run 1 Mile, 1500m Row, 100 Sledgehammers

A good light day to end the week.  Take care of your hands!  Focus on mobilizing tight areas by laying on a foam roller or a pressure release with a LAX ball.  Spend lots of time stretching out the forearms and wrists.

(No Score)
Joobin 
Kaela 
Lindsay Z.
Cross
Rich E. 
Spice
Ana
Tim
Vanessa
Chris D.
Fernando D. 
Jen D.
Chris T.
Arun
Kyle
Steven V.
Yajaira
Jason T.
Anthony
Dennis
Jordan
Orlando
Jason G. 
Roheet
 

3.2.14 Ides

WOD: Ides

Skill: 100 Sledgehammers

10 Min AMRAP
5 Burpee Box Jumps (24"/18")
7 Thrusters (95#/53#)
9 Toes to Bar

Then row 4 x 500m with 1 min rest between sets. Doesn't have to be the fastest, but try and hit the same time in all 4 rounds.

Good triple extension shown here by Jason T. Notice where the bar is and how his arms are still relatively straight.  Nice violent shrug.  Good job Jason, keep working that technique!

Maira - 106 33#

Adam D. - 72 14.1

Nick Bre. - 122 Rx

Rich E. - 96 65#

Jason T. - -- Mod

Abby - 89 53#

Ana - 84 Rx

Leslie - 72 Rx

1.24.14 Girls

WOD: Girls

Skill: Clean Pulls 5-5-5-5-5

30 - 20 - 10
Wall Balls
Hollow Rocks
Sledgehammers

Elbows high during the Clean Pulls.  Try and keep your feet and hands off the ground while performing the hollow rocks.

Nicole - 6:37
Lindsay Z. - 6:02
Jenna - 6:44
Danielle - 7:21
Tasha - 9:13
Fernando D. - 12:40 Mod
Regina - 8:59
Orlando - 8:52
Kenia - 8:30
Chase - 8:38
Cody - 8:34
Rich V. - 5:53
Marika - 10:16
Jessica He. - 10:10
Bianca - 10:56
Osh - 10:34
Corretta - 8:57
Jen D. - 7:30
Eric Sr. - 7:30
Guillaume - 7:00
Joe - 5:59
Mark B. - 6:59
Jordan - -- Mod
Bobs - 7:00
Jaclyn - 10:00
Jennifer P. - 10:13
Eddie - 8:21
Tyler R. - 7:31
Brenda - 7:59
Melissa - 13:28
Kyle M. - 6:31
Cara - 10:52
Robert - 8:28
Jason G. - 7:55/7:32
Ana - 9:38
Bentli - 6:48
Leslie - 9:10
Yajaira - 12:31
Nick Br. - 6:47
Tim - 6:29
Stephanie - 8:02 Mod
Vanessa - 9:04
Adrienne - 8:02
Yvonne - 9:22
Subhi - 9:47 
Delilah - 10:23

1.10.14 Detention

WOD: Detention

Skill: Sledgehammers 3x30

5 RFT.
15 Back Squats (95#/63#)
20 Renegade Rows
15 Box Dips

Maintain a nice plank position during the rows.  Squeeze the glutes and keep the abs tight.  Not too deep on the box dips, hands on the side of the box. 

Abby - 12:05 Rx/25#
Joobin - 9:28 Rx/40
Ben - 11:53 Rx/45
Regina - 16:03 43/15
Orlando - 16:16 75/25
Taylor - 16:21 85/30
Tasha - 12:57 43/10
Eric Sr. - 13:22 43/10
Rich V. - 13:37 Rx/50
Anthony - 16:04 Rx/30
Mark B. - 12:51 Rx/30
Dennis - 7:12 Rx/30
Tyler R. - 7:16 Rx/30
Robert - 8:29 Rx/25
Bobs - 16:17 Rx/30
Nicole - 8:15 Rx/20
Jenifer - Row
Jen D. - 11:18 Rx/20
Joe - 7:34 Rx/30
Danielle - 11:21 Rx/15
Tom S. - 10:33 Rx/35
Becca - 11:40 43/10
Bentli - 14:30 Rx+/30
Blake - 12:40 53/20
Jason G. - 9:44 Rx/30
Eddie - 9:05 Rx/30
Tim - 9:29 Rx/30
Adrienne - 10:13 Rx
Ana - 12:33 43/10
Yajaira - 15:06 15/10
Leslie - 13:59 65/10
Cara - 13:50 35/10
Jessica - 11:23 Mod
Steve P. - 10:40 65/20
Maria - 8:48 53/15
Spice - 8:45 Rx/35
Tom D. - 10:46 Rx/30
David B. - 7:21 Rx/30
Jason T. - -- Mob
Kaela - 9:36 Rx/20
VMN - 13:36 (3)45/20
Lindsay Z. - 8:11 Rx/20

12.23.13 1's & 2's

WOD: 1's & 2's

Skill: Overhead Squats

5 RFT.
1/2/3/4/5 Bear Crawls
20 Sumo Dead Lift High Pulls
25 Sledgehammers
2/4/6/8/10 Pistol Squats

Maintain good active shoulders during the overhead squats. Lots of leg drive and hip extension during the sumo dead lift high pulls.

Rebecca - 12:50 (3) 15#
Tom S. - 30:04 95#
Orlando - 31:41 75#
Regina - 27:57 43#
Tyler M. - 32:09 85#
Abby - 27:42 53#
Oscar - 20:30 (4) 65#
Anna - 23:08 (4) 15#
Vanessa - 20:35 43#
Heather - 17:13 38#
Tim - 19:37 65#
Kaela - 21:12 43#
Lindsay Z. - 17:01 53#
Eric Sr. - 27:26 65#
Taylor - 32:48 95#
Fernando D. - 16:05 95#
Mark B. - 24:53 Rx
Joe - 19:07 95#
Jason T. - -- Mod
Bryce - 19:54 Mod
Nicole - 20:40 53#
Brenda - 21:27 43#
Joobin - 24:50 95#
Bob - -- Mod
Osh - 27:20 45#
Jovany - 29:02 45#
Yvonne - 26:51 43#
Subhi - 32:42 85#
Rocio - 12:39 (3) 25#
Maria - 12:30 (3) 35#

11.20.13 Chipster

WOD: Chipster

Skill: American KB Swings / Sledgehammer Review / Sit Up Stand Ups

1RFT
100 American KB Swings (20kg/12kg)
100 Double Unders
100 Sledgehammers 
100 Back Squats w/ Bar (45#/33#)

Get the back involved at the top of the KB swing, good extension towards the ceiling and lock out those elbows.  Not too fast of a pace with the back squats, stay in control and work good depth!

Mike G. - 20:18 12kg
Tara - 18:26 Rx
Tyler - 22:38 20kg
Roheet - 25:25 14kg
Victoria - 26:25 14kg
Tom S. - 27:20 Rx
Mike R. - 23:24 8kg
Anthony - 17:54 20kg
Angela - 25:00 12kg
Keri - 19:54 12kg
Kyle M. - 19:22 Rx
Eric Sr. - 23:22 Mod
Jennifer P. - 14:26 Mod
Stephanie - 19:38 Rx
Mark - 10:05 Rx
Tom D. - -- Mod
Orlando - 20:21 14kg
OJ - 24:49 12kg
Anthony2 - 17:17 Rx
Dennis - 16:14 Rx
Angie - 19:04 10kg
Patricia - 26:27 8kg
Jordan - 16:28 Mod
Heather - 15:08 Rx
Jason G. - 17:28 20kg
Bob - 19:49 Mod
Brenda - 18:07 12kg
Vanessa - 17:35 Rx
David - 19:46 Rx
Bryce - 24:22 12kg
Adrienne - 14:41 Mod
Chris - 25:25 14kg
Nicole - 15:51 Rx
Kaela - 21:07 Rx
Tim - 18:50 Rx
Elisa - 16:23 Rx+
Danielle - 22:10 Rx+
Frank - 22:31 16kg
Drew - 21:55 16kg
Subhi - 19:44 16kg
Ada - 17:15 10kg
Yvonne - 22:10 Rx
Jason T. - 24:47 Rx
Ronak - 12:52 12kg
Danny - 13:59 Rx
Mike T. - 13:11 14kg
Fernando M. - 20:06 Rx

Way to push it today!

11.8.13 Sophomore

WOD: Sophomore

Skill: Sledgehammer / GHD Sit Ups & Extensions

3 Rounds for time.
25 American KB Swings (1.5p/12kg)
30 Renegade Rows (35+#/20+#)
30 Plyo Lunges
25 Hollow Rocks

Stay real rigid with your hollow rocks!  Do not let the feet or hands touch the ground. Keep your abs engaged and the small of your back nice and flat on the ground.  Pick something to get better at each day!

Abby - 11:23 Rx
Mark N. - 18:17 20kg
Tyler - 20:20 18kg
Nicole H. - 9:46 Rx
Stephanie - 10:18 10kg
Taylor - 18:00 Rx
Shayla - 15:33 8kg
Jose - 18:27 12kg
Orlando - 15:04 14kg
Regina - 18:51 10kg
Tom D. - 10:17 Rx
OJ - 12:45 14kg
Corretta - 11:34 Rx
Tim - 14:51 Rx
Tom S. - 14:09 Rx
Jennifer P. - 15:05 8kg
Eric Sr. - 21:09 20kg
Danny - Mod
Jordan - Mod
Charla - 15:05 
Cortney - 14:54


Thank you to all those that came out last night and joined us bowling!  We had a great turnout of more than 30 people!  Hope everyone had fun and we look forward to having another outing soon!

10.26.13 Trifecta

WOD: Trifecta

Skill: Back Squats w/ bar.  Position & Depth Review

1. Back Squats - 5, 5, 5, 5, 5, 5
2. Sledgehammer Swings - 2x50
3. Pick One...
    20 Muscle Ups
    10 Rope Climbs
    800m Row
       200m Sprint
       100m Easy
       200m Sprint
       100m Easy
       200m Sprint

Maintain good posture while squatting.  Keep the abs tight and ribcage down to eliminate over extension in lower back.

5 Rep Max
Oscar - 155#
Kenia - 73#
Orlando - 155#
Regina - 43#
OJ - 135#
Bob - 85#
Ben - 275#
Tara - 123#
Chris M. - 115#
Jeff - 225#
BC - 225#
Tim - 185#
Lindsay Z. - 103#
Ronak - 113#
Kyle - 205#
Kristina - 143# (3) PR
Danny - 215#
Bernie - 313# DL
Danielle - 113#
Elisa - 113#
 

10.19.13 Gold Rush

WOD: Gold Rush

Skill: Sled Push / Power Clean Practice

1 Round for time.
49 Air Squats
21 Burpees
49 Air Squats
52 Sit Ups
49 Air Squats
7 Power Cleans (135#/85#)
49 Air Squats
94 Sledgehammers

Tip of the Day: Set up positioning is key!  If you are not positioned properly at the start, it is impossible to correct during your lift.  Correct position at the start is essential!

Jen D. - 16:11 53#
Ben - 12:49 Rx
Adrienne - 17:17 25#
Spice - 14:51 115#
Heather - 12:03 53#
Tyler - 18:41 85#
Jason G. - 17:49 95#
Monike - 16:00 43#
Tara - 11:11 Rx
Elisa - 13:37 Rx+
Marika - 17:21 33#
Kendal - 17:15 15#
Danielle - 18:23 63#
BC - 13:53 Rx
Nicole H. - 10:56 Rx
Ronak - 11:14 63#
Austin - 12:07 Rx
Bernie - 14:54 Rx+
Kyle - 11:56 Rx
Kristina - 11:52 63#
Danny - 10:12 Rx