10.23.18

1.28.17 C.B.C

Skill: 3 Rounds of: 5 Tire Flips + 200yd Sprint

3 Rounds
7 Burpee Box Jumps
11 Chest to Bar Pull Ups
24 Jumping Lunges
11 Dips

Vanessa - 13:41
Gaylene - 13:15
Kristin - 9:49
Dom - 11:45
Ariel - 10:52 Rx
Robert Mc. - 11:40 Rx
Anthony B. - Mod
Nik - 14:50
Adrienne - 9:04
Bryan - 11:04
Odeh - 8:32
Hoangdan - 7:53
Grant - 6:48 rx
Tom S. - 14:03 Rx
Shruti - 13:00
Dennis - 10:57 Rx
Jason G. - 14:50
Nita - 10:35
Carlos - 10:46
Ivo - Mod
CC - 13:40
Manish - 9:08
Rich - 9:34
Tara - Mod
Bianca - 9:43
Justin - Mod

7.23.16 Pick 'em

Skill: 'Death by' 15yd Sprint


Partner WOD
5 Rounds
A.) Row 250m
B.) 5 Cleans (165#/115#)
*1 Min Rest between rounds after each person completes row and cleans.


Avery & Ravi - 10:55
Darren & Dom - 12:10
Jenna - 16:19
Analilia & Wendy - 10:53
Jewell & Kristen - 11:27
Hoangdan & Maricela - 9:59
Brenda D. - 16:02
Chris D. & Chris T. - 10:09 Rx
Himani & Rahul - 10:40
Manish & Nita - 11:23
Josh & Grant - 9:50 Rx
Rhyna & Alvin - Mod
Joobin - Mod
Jason G. - Mod
Mason - Mod

4.13.16 Pop

Skill: Sprints - 4x50m, 3x100m, 4x50m

3 Rounds - AMRAP
1 Min Calorie Row
1 Min Sit Ups
1 Min Box Overs (24"/18")
1 Min Double Unders

Abby - 417
Lindsay Z. - 247
Eric Sr. - 301
Louis - 515
Tom S. - 222 Rx
Brandi - 265
Steve V. - 202
Steve A. - Mod
CJ - Mod
Joe - Mod
Freddy - 531
Megan - 31:51 Seven Rx
Karen W. - 38:01 Seven
Robert Mu. - Mod
Jason G. - 459
Sean P. - Mod
Greyson - Mod
Jenifer - 381
Rhyna - 565
Jose - 183
Jacque - 229
Matt - 414
Quang - 226
Robert Mc. - 500
Jesse - 334
Helen - 420
Leslie - 579
Trinh - 415
Simon - 168
Cindy - 584
Daniel - 355
Shanon - 333
Ryan C. - 254
Vanessa - 326 Rx
Joleen - 358
Hoangdan - 321
Ram - 336 Rx
Amelia - 359
Irish - Mod

AWL
- (2 Squat Cleans + 3 Front Squats) x 8 - Starting @ 60% of 1RM Squat Clean
- Strict Press - 5x8 - Weight by Feel
- Stretch!

Joobin
Mason
Ryan L. 
Jane
Tara
Lauren
Ernie
Kristine
Jason T. 

10.31.15 Wicked Witch

Skill: Sprint 100yds Every other minute for 12 mins.

3 Rounds
14 Weighted Lunges (70#/40#)
12 Sit Ups
14 HSPUs
12 Box Jumps (24"/20")
14 Bar Rows


Myo Mayhem 3 next Saturday!

Jesse - 11:56
Will - 11:35
Daniel - 11:55
Alex B. - 18:08 Rx
Lisa - 14:13
Manish - 15:26
Lindsay Z. - 12:58
Megan - 10:50 Rx
Joobin - Mod
Orlando - 12:24
Regina - 11:47
Jeron - 14:00 
Luis - 12:37
Gaylene - 10:04
Kristine - 10:45
Jason G. - Mod
Delilah - 9:26
Chris T. - 15:00
Vanessa - 9:12 Rx
Chris D. - 11:45
Chris S. - 13:17 Rx
Nicole C. - 11:50
Nita - 11:35
Prince - 11:44
Dennis - Mob
Jaclyn - 11:05
Sean L. - 11:27 Mod
Bernie - 12:11 Rx
Ernie - 11:53 Rx

5.23.15 Workout

WOD: Workout

Skill: Handstand Practice

3 Rounds
12 Toe to Bar
10 KB Lunges (20kg/12kg)
1 75yd Sprint
12 Push Ups
10 Pistol Squats

Focus: Mobility Class today at 11:30! Endurance class next Sat at 11am (Site TBD)

Manish - 13:39 14kg
Osh - 13:00 10kg
Will - 10:02 16kg
Gaylene - Mod
Lisa - 10:29 12kg
Alex - 10:22 12kg
Kristine - 10:29 12kg
Heather - 11:21 12kg
Andres - 10:15 20kg
Chris T. - 9:21 20kg
Nita - 8:56 10kg
Megan - 7:48 Fighter
Nicole C. - 10:32 10kg
Chris S. - 10:10 16kg
Subhi - 10:37 16kg
Kris - SPT
Joobin - Mod
Robert - 8:02 20kg

Danielle
Jessica
Jennifer P. 
Jaclyn 
Bob
Jason G.

 

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

4.24.15 Speights

WOD: Speights

Skill: Squat Cleans 5,5,3,3,3,1,1,1,1

12 Min EMOM
10 Wall Balls (20#/14#)
40yd Sprint

Focus: Quality!  Go hard in the WOD, sprint!

Ming - 12 Rx
Barry - 12 Rx
Joey - 12 Rx
Carmen - 12 14#
Manish - 12 12#
Danielle - 12 Rx
Jesse - 11 14#
Jen D. - 11 Rx
Travis - 12 Rx
Ray - 12 14#
Teria - 12 Rx
Kaela - 12 Rx
Eric Sr. - 11 Mod
Bri - 12 Rx
Orlando - 12 Rx
Regina - 12 Rx
OJ - 12 16#
Sruthi - 12 10#
Leslie - 12 Rx
Tom S. - 12 Rx
Amy - 10 14#
Miles - 12 Rx
Fernando - 12 Rx+
Chase - 12 Rx
Bethanie - 12 Rx
Joe - Mod
Cindy - 12 Rx
Greyson - 12 Rx
Gaylene - 9 Rx

Travis and his son Jordan

Brenda H. - 12 12#
Mark - 12 Rx
Ana - 12 14#
Marika - 12 14#
Andres - 12 Rx
Jacque - 12 Rx
Matt - 12 16#
Trinh - 11 10#
Chris T. - 12 Rx
Jessica - 12 12#
Govinda - Mod

Nick B.
Robert
Joobin
Subhi
Lauren
Tony

3.22.15 Swing

WOD: Swing

Skill: Back Squats 5x10 Unbroken

For time.
21 KB Swings (32kg/20kg)
21 Toes to Ring
Sprint 100m
15 KB Swings
15 Toes to Ring
Sprint 100m
9 KB Swings 
9 Toes to Ring
Sprint 100m

Focus: Unbroken sets in the squats.  Work good depth and tempo.  WOD is short and sweet, sprint through the whole thing.

Nita - 8:01 12kg
Sruthi - 8:06 8kg
Vanessa - 6:16 Rx
Delilah - 7:32 18kg
Joobin - 5:58 Rx

Tom S. 
Angela 
Joobin
Manish

10.29.14 Hip Pop Wednesday

WOD: Hip Pop Wednesday

Skill: PVC Hang Snatches w/ Pause then Kipping Pull Ups

6 Rounds for time or 13 Min AMRAP
5 Hang Snatches (115#/83#)
2 40yd Sprints
5 C2B Pull Ups

Go hard and get that chest to the bar!  Go Giants!

Rich V. - 9:42 95#
Jen D. - 11:27 53#
Jacque - 8:30 65#
Chris S. - 12:36 65#
Nicole C. - 10:50 43#
Regina - 11:56 53#
Joobin - 8:16 Rx
Vanessa - 11:07 53#
Maira - 12:12 48#
Spencer - 10:13 55#
Liz - 10:26 30#
Eric Sr. - 17:40 Game 6
Joey - 10:55 Rxish
Brandon - 10:44 95#
Gina - 9:36 33#
Brenda D. - 10:57 63#
Ryan - 9:28 75#
Mason - 10:13 95#
Jordan - Mod
Anthony - Mod
Kody - 10:20 95#
Steve V. - 9:42 95#
Karen - 10:05 33#
Nicole H. - 10:16 68#
Joe - 8:04 Rx
Ana - 9:58 63#
Jennifer P. - 12:05 33#
Greyson - 8:33 55#
Carmen - 11:47 33#
Leslie - 12:20 63#
Lindsay Z. - 10:22 43#
Cindy - 10:40 53#
Yajaira - 11:12 43#
Marika - 11:19 43#
Lily - 13:00 Mod
Nick B. - 9:42 Rx+
Nita - 8:27 20#
Tara - 12:46 83#
Tony - 12:27 63#
Lauren - 11:57 43#
Tim - 11:36 95#
Robert - 10:39 85#
Helen - 8:46 33#
Gaylene - 9:46 65#
Kristine - 8:46 33#
Raghu - 11:49 45#
Suma - 11:42 25#
Prince - 10:04 33#
Irish - 11:26 53#

10.21.14 Game 1

WOD: Game 1

Skill: Strict Toes to Bar 3x10

Score total team reps.
1 Min of American KB Swings (24kg/16kg)
1 Min of Inverted Burpees
1 Min of Box Jumps (24"/20")
1 Min of 40yd Sprints
1 Min of Rest

Communicate with each other! If you're team forgets a rep count, you go back to 0!

Regina & Orlando - 409 Reps
Grant & Jacque - 394
Joobin - 241
Joey, Maira, & Angie - 609
Tammy & Zoey - 462
Tom S., Carla, Adam, Ryan, Jen D. - 786
Irish, Brandon, Mason , Jenifer, Kody - 965
Cole - 181
Joe, Megan, Dennis - 688
Nicole H. - 481 Mod
Anthony - Mod
Carmen - 189
Karen & Ana - 421
Vanessa, Delilah, Brenda H., Kyle - 845
Gerard, Becca, Danielle, Cindy - 778
Jenna, Chris T., Tara - 651
Gaylene, Lindsay Z., Subhi, Kristine - 915
Ronak, Marika, Rick - 608
Nick B., Jessica, Taylor, Amarjit, Raghu - 976

 

9.10.13 Gomes

WOD: Gomes (Happy Birthday Jason!)

Skill: Back Squats 4x4 to a heavy 4 reps / Rope Climb x 2

Complete all reps in any order as fast as you can.
4 Sprints
100 X-Fit Push Ups
150 Air Squats
6 Rope Climbs
28 Hollow Rocks

Tip of the Day: With rope climbs, be sure to pull your knees towards your chest then lock in your feet and extend your legs to gain distance up the rope.  Without raising your legs you will rely solely on your upper body to pull you up the rope.

Rich - 12:13 Rx
Ben - 13:14 Rx
Lindsay Z. - 9:25
Vanessa Ch. - 15:44 Rx
Kyle M. - 14:11 Rx
Fernando D. - 13:05 Rx
Jenn - 13:05 Mod
Chris B. - 19:19 Rx
Adam D. - 17:32 Rx
Kenia - 16:25
Mitch - 13:16 Rx
Kaela - 16:14
Austin - 11:26 Rx
Jason G. - 13:51 Rx
Keri - 14:49
Angela - 18:08
Mark - 17:18 Rx
Joe - 16:54 Rx
Tom D. - 14:18 Rx
Angie - 10:43
Brenda - 12:39
Danielle - 24:23
Elisa - 24:33 Rx
Sean O. - 12:13 Rx
Stephanie - 13:42
Nick Z. - 22:33
Thais - 16:30
Kim - 9:25
Jeff - 13:29
Rick - 14:00
Adrienne - 13:19
Subhi - 19:06
Tom S. - 13:33 Rx
Cindy - 10:34
Yvonne - 14:44
Vanessa Ce. - 15:10
Bryce - 15:50
Mike - 12:29
Anna - 16:00
Nick B. - 13:32
Joobin - 13:38
Judith - 11:15
Ronak - 14:24
Jessica - 15:35
Marika - 13:27
Emily - 16:24
Miles - 14:05 Rx
Fernando M. - 12:51

7.5.13 Regulator

WOD: Regulator

Skill: Overhead Squats 3x5

20 Min AMRAP
10 OH Squats (95#/45#)
20 Push Ups
10 Toes to Bar
75m Sprint
5 Strict Pull Ups

Tip of the Day: You have to be willing to be uncomfortable to reach your goals.  Mental toughness is just as important as strength.

Lindsay Z. - 6 Rounds 40 Reps
Ben - 5 Rounds 20 Reps Rx
Oscar - 3 Rounds
Kenia - 4 Rounds 40 Reps
Eddie - 4 Rounds 24 Reps
Michelle - 5 Rounds 10 Reps (Mod)
Jenna - 6 Rounds 18 Reps Rx+
Jenn - 7 Rounds 20 Reps (Mod)
Stephanie - 5 Rounds 35 Reps
Monike - 5 Rounds 41 Reps
Nicole H. - 6 Rounds 41 Reps
Bob - 7 Rounds
Alex - 4 Rounds 35 Reps
Tom S. - 5 Rounds 42 Reps Rx
Keri - 5 Rounds 41 Reps
Jennifer P. - 4 Rounds 10 Reps
Adrienne - 4 Rounds 15 Reps
Rick - 4 Rounds 10 Reps
Brian N. - 5 Rounds 31 Reps
Roheet - 6 Rounds
Tom D. - 4 Rounds (Mod)
Fernando - 6 Rounds Rx
Mark - 4 Rounds 33 Reps Rx

:)