1.5.20

12.22.19

6.25.19

3.8.19 Open Workout 19.3

1.30.19

12.2.18

3.16.17 Flush

Skill: Weighted Step Ups - 4x10 - Weight by Feel

18 Min AMRAP
20 Box Jumps
15 Burpees
10 Hang Squat Cleans (115#/75#)

Joel - 170 75#
Katie - 143 35#
Kym - 200 35#
Regina - 190 Rx
Sara - 226 Rx
Carmen C. - 232 Rx
AJ - 180 Rx
Bryan - 185 115#
Analilia - 170 60#
Adam - 144 Rx
Lay - 198 35#
Vanessa V. - 159 55#
Leslie - 180 25#
Grant - Mod
Sean K. - Mod
Eric Sr. - Mod
Tara - Mod
Eric B. - 150 16#
Brenda D. - 204 55#
Karen W. - 170 35#
Jason G. - Mod
Jonathan - Mod
Ryan L. - Mod
Jeron - 174 95#
Megan - 291 Rx
Marika - 190 55#
Shruti - 135 55#
Angelo - 133 115#
Stephanie V. - 111 55#
Chris T. - 117 Rx
Rich - 159 95#
Charise - 190 65#
Jewell - 207 Rx
Gaylene - 190 75#
Mike S. - 195 65#
Guido - 189 16#
Leslie - 150 55#
Trinh - 177 55#
Simon - 136 75#
Ivo - Mod
Kristine - 223 65#
Brianna - 155 35#
Subhi - 239 75#
Cindy - 180 Rx
Sandy - 188 35#
Kate Mc. - 215 25#
Clarissa - 260 30#
Karen S. - 215 25#
Raquel - 230 Rx
CC - 125 55#
VMN - Mod
Hoangdan - 220 65#
Chris S. - 170 95#
Nicole C. - 171 55#
Vishant - 105 65#
Amarjit - 155 75#
Marvin - 135 75#
Abraham - 135 65#
Eddyn - 180 12#
Joel V. - 135 12#
Bianca - 190 Rx
Noemi - 130 55#


Endurance
For time.
Run 5 Curb & Back - Bike 5 Cals
Run 4 Curb & Back - Bike 10 Cals
Run 3 Curb & Back - Bike 15 Cals
Run 2 Curb & Back - Bike 20 Cals
Run 1 Curb & Back - Bike 25 Cals

Brenda H.
Steve V.
Brandi
Karen V.

12.10.16 Hold

Skill: Weighted Step Ups - 5x20

4 Rounds

25 Push Ups

15 Overhead Squats (95#/65#)

300m Run

Subhi - 17:51
Joobin - 12:19 Rx
Andres - 19:09
Chris T. - 17:33
Manish - 19:!4
Karen W. - 16:26
Robert Mc. - 14:04
Minh - 23:36
Nita - 14:40
Gaylene - 13:35
Kristine - 19:17
Ariel - 17:17
Ravi - 15:24
Linh - 19:32
Marvin - 22:22
Carmen M. - 23:12
Tom S. - 17:13 Rx
Ryan C. - Mod
Shanon - 15:22 Rx
Grant - 11:29 Rx
Ivo - 16:15 
Joe - Mod
Tara - Mod
Sean K. - Mod
Bernie - 19:00 Rx
Ernie - 17:00 Rx
Orlando - Mod

1.1.14 Day One

WOD: Day One

Skill: Squat Cleans 3x10 technique focused reps

4 Rounds for time.
5 Body Weight Dead lifts
10 Weighted Push Ups (45#/25#)
15 OH Step Ups (24"&45#/18"&25#)
20 Sit Ups w/ Med Ball (20#/10#)
1 Lap w/ Med Ball

Really drive up through your heels during the squat cleans.  Extension in the ankle will naturally occur if we get full extension in the hips.  Staying in your heels allows you to recruit from the larger muscles of the leg (hamstrings and glutes), while on the other hand if you get to your toes you become very quadriceps dominant.

Jason G. - 4:33 105#
Justen - 20:58 115#
Corretta - 17:23 Rx
Kaela - 20:04 105#
Tim - 22:18 Rx
Adrienne - 21:42 Rx
Abby - 12:00 (3) Rx
Ben - 22:48 Rx
Jason T. - -- Mod
Lindsay Z. - 14:30 103#
Joobin - 19:55 Row
Eric Sr. - 24:30 135#
Eddie - 24:38 Rx
Robert - 20:03 155#
Bobs - 13:06 Mod

11.24.13 Sunday Funday

WOD: Sunday Funday

Skill: 10 Min EMOM: 6 Back Rack Step Ups during odd minutes, 6 Front Rack Lunges during even minutes.

5 Rounds for time
10 DB Ground to Overhead (45#/30#)

then

20 Toes to Bar
20 Pull Ups
20 Burpees
20 Wall Ball (20#/12#)

Enjoy the rest of the weekend!

Angie, Patricia, Oscar - 13:01
Ada, Vanessa, Joobin - 12:29
Tara, Jessica - 8:53 Mod
Marika, Lindsay Z. - 11:14
Mark N. - 11:16

10.14.13 Reserve

WOD: Reserve

Skill: Kipping Pull Ups 3x15

5 Rounds for time.
10 Ring Pull Ups
20 O.H. Step Ups (45#/25#)(24"/18")
15 X-Fit Push Ups
20 Double Unders

Tip of the Day: When doing kipping pull ups be sure to keep the hips and feet moving.  If we stop the momentum with our legs, we are basically doing a strict pull up.  

Rich - 20:37 Rx
Tara - 27:25 Rx
Jen D. - 24:07 10#
Danny - 20:09 18"
Joobin - 17:49 25#
Stephanie - 15:46 20#
Orlando - 23:27 25#
Chris  - 22:51 35#
Corretta - 22:51 Mod
Tom S. - 30:14 18"
BC - 22:42 18"
Eric Sr. - 30:45 Mod
Jordan - 27:36 35#
OJ - 26:24 25#
Joe - 17:17 35#
Mike - 18:41 35#
Bernie - 22:43 Dumas (MU)
Sean O. - 18:56 35#
Jason P. - 15:09 Mod
Miles - 19:00 35#
Nicole H. - 16:54 25#
Vanessa - 21:04 25#
Jason G. - 20:41 35#
Heather - 16:19 25#
Brenda - 17:28 25#
Angie - 18:34 25#
Patricia - 22:48 (4) 10#
Thais - 24:44 10#
Rick - 20:28 25#
Spice - 24:40 25#
Subhi - 24:59 35#
Yvonne - 21:41 10#
Tyler - 25:54 25#
Monike - 16:50 25#
Ronak - 14:12 10#
Jessica - 18:07 Mod
Rosie - 19:03 10#
Drew - 25:34 25#
Lindsay Z. - 14:37 10#
TIm - 19:25 35#
Kaela - 23:33 25#
Taylor - 27:41 25#

Way to work today!

9.28.13 Redwood

WOD: Redwood

Skill: Bear Complex w/ Bar x 7

4 Rounds - 3 Min on, 1 Min off
7 Thrusters (95#/55#)
4 Step Ups w/ Bar (18")
Erg Rower for distance

Tip of the Day: Maintain good posture while rowing.  Inefficiencies will lead to more drag and less distance rowed.  Keep your shoulders over your hips and pull to the belly button.

Lindsay Z. - 2,024m 55#
Oscar - 1,659m 65#
Ben - 2,229m Rx
Kenia - 1,509m 43#
Tara - 1,930m Rx
Orlando - 1,745m 65#
Regina - 1,431m 20#
Ronak - 1,835m Rx
Cindy - 1,772 Rx
Bernie - 2,229m Rx
Tim - 2,177m 65#
Prince - 1,678m 45#
Subhi - 1,655 70#

9.5.13 Stealth

WOD: Stealth

Skill: Turkish Get Ups 2x16 / Kipping Pull Ups 2x8

2 Rounds for time.
40 Weighted Step Ups (95#/65#)
30 Burpees
20 Pull Ups

Extra: 1000m row

Tip of the Day: Have a recovery plan:  Russian Showers, Ice, Massage, Foam Roll, Good Nutrition...  Go out of your way to maintain a 'ready state.'

Abby - 19:53/- 65#
Tyler - 20:20/4:17 75#
Rich - 13:11/3:50 Rx
Ben - 13:25/3:50 Rx
Fernando D. - 11:38/3:50 Rx
Corretta - 18:11/- Rx
Chris B. - 17:57/3:57 75#
Kenia - 17:23/5:02 43#
Kelly - 26:48/- 75#
Adam D. - 24:57/- Rx
Victoria - 19:35/- 25#
Kyle M. - 21:07/4:06 Rx
Roheet - 20:50/4:26 75#
Taylor - 11:15/3:46 Rx
Mark - 22:26/- Rx
Tom D. - 14:48/3:51 Rx
Joe - 15:50/4:23 Rx
Erin - 7:49/4:03 Mod
Nicole H. - 15:15/4:03 65#
Cara - 18:01/- 35#
Sean O. - 12:54/3:55 Rx
Brenda - 14:58/5:45 38#
Lindsay D. - 17:23/7:08 33#
Elisa - 17:25/4:07 Rx
Jason G. - 18:38/4:20 Rx
Spice - 17:27/- 65#
Rick - 19:04/4:20 45#
Angie - 9:41/- 25#
Jake - 13:20/4:20 Rx
Vanessa Ch. - 14:10/4:41 45#
Adrienne - 15:30/5:20 45#
Amy - 19:15/- 35#
Bryce - 15:10/4:48 65#
Vanessa Ce. - 13:43/4:38 55#
Cindy - 11:50/4:58 35#
Yvonne - 15:23/4:41 35#
Marika - 14:28/- 25#
Danny - 13:34/- Rx
Alexis - 600m Row
Ronak - 12:08/- 35#
Tom S. - 22:04/3:58 Rx
Jenn - 13:02/4:38 Mod
Keri - 14:24/5:09 45#
Jenna - 14:35/4:28 Rx
Fernando M. - 17:51/3:59 Rx
Miles - 12:48/3:49 Rx
Bernie - 19:05/4:18 Rx
Subhi - 19:56/4:46 45#

Excellent work today!

6.18.13 Newtronics

WOD: Newtronics

Skill:  Full Crescent KB Swings / Ring Dips

5 Rounds for time.
15 Ring Dips
10 DB Step Ups (50-70#/20-40#)(16"-24"/12")
10 Burpees
15 FC KB Swings (2 pood/1 pood)

Tip of the Day: When practicing double unders, work on a pattern like 5 singles -1 double - 5 singles - etc...  From there you can reduce the singles component, eventually dropping singles all together.

Abby - 15:59 20#/16kg
Rich - 15:34 Rx
Tom S. - 22:55 25#/16kg
Jessyka - 17:37 15#/8kg
Judith - 17:32 15#/12kg
Bryce - 17:10 25#/12kg
Ben - 20:11 Rx
Vanessa Ch. - 14:44 10#/10kg
Ronak - 14:54 10#/16kg
Kenia - 20:24 10#/10kg
Nicole H. - 15:06 15#/16kg
Fernando - 18:59 Rx
Alex - 26:05 30#/20kg
Austin - 18:30 30#/20kg
Tim - 18:09 16kg/20kg
Sean O. - 18:16 30#/20kg
Brock - 22:15 25#/14kg
Tom D. - 17:53 Rx
Jeff - 17:48 30#/18kg
Lindsay D. - 18:06 15#/8kg
Mitch - 20:35 Rx
Jones - 18:10 25#/16kg
Brian P. - 18:39 15#/12kg
Cara - 18:22 15#/8kg
Mark - 29:39 Rx
Stephanie - 15:52 15#/10kg
Kaela - 17:10 15#/10kg
Mariah - 10:28 (3Rds) 15#/8kg
Yvonne - 20:00 15#/8kg
Tyler - 19:00 15#/16kg
Jamie - 18:03 15#/12kg
Lindsay Z. - 12:13 10#/16kg
Nick Z. - 20:27 Rx
Vanessa Ce. - 16:55 15#/12kg
Justen - 20:45 25#/32kg
Nicole D. - 14:41 15#/8kg
Nick B. - 18:37 25#/16kg
Rosie - 13:51 10#/8kg

Thank you for all the birthday wishes!  You guys did an awesome job today!