6.20.18

1.4.18

8.15.17

Skill: Turkish Get Ups - 10 -8 - 6 - 4 - 2 per arm, ascending weight

3 Rounds
Assault Bike 1.0/0.7km
30 Goblet Squats 
Rest 2:00

Joey - 12:30 
Chelsea - 11:20
Joseph - 12:48 14kg
AJ - 14:18 24kg
Angie - 13:20 10kg
Nik - 13:42 14kg
Quang - 12:04 24kg
Robert Mc. - 11:550 20kg
Jenifer Mc. - 13:08 8kg
Adam - 12:23 24kg
Kym - 11:51 10kg
Chi - 13:59 12kg
Grant - Mod
Megan L. - 13:00 9kg
Carmen C. - 13:37 16kg
Analilia - 12:08 12kg
Kiara - 14:11 8kg
Regina - 11:53 16kg
Orlando - 13:13 20kg
Lay - 11:31 10kg
Maira - 12:42 12kg
Vineet - 11:59 
Padmini - 11:45 8kg
Claudette - 12:10 10kg
Karen W. - 11:59 10kg
Sean K. - 11:43 16kg
Tom T. - 11:59 20kg
Gabby - 1@:02 12kg
Katelyn - 12:19 10kg
Darlene - 12:20 8kg
Amarjit - 12:18 12kg
Eric Sr. - Mod
Lindsay - 11:05 14kg
Jenifer - 11:@6 12kg
Megan K. - Mod
Joe - 12:29 24kg
Jordan - Mod
Joobin - Mod
Dan - 12:11 14kg
Madison - Mod
Bernie - Mod
Tara - Mod
Lauren - Mod
Tony - Mod
Meshal - 15:20 8kg
Steve R. - 12:38 10kg
Vanessa - 12:04 16kg
Nick B. - 12:34 24kg
Melina - 11:22 16kg
Jacque - 11:27 16kg
Matt S. - 15:12 14kg
Yen - 12:14 12kg
Mike S. - 12:41 14kg
Guido - 12:37 8kg
Chris T. - 13:46 20kh
Ryan L. - 12:19 20kg
Russel - 14:55 20kg
Tharun - 13:30
Venkata - 13:42
Leslie F. - 13:01 16kg
Josh - 13:21 18kg
Kristine - Mod
Gaylene - 11:49 14kg
Brianna - 14:44 12kg
Hoangdan - 11:42 12kg
Rob P. - 13:11 12kg
Nino - 13:08 10kg
Celena - 11:45 12kg
Trinh - 11:50 10kg
Odeh - 12:35 12kg
Karthik - 13:30 20kg
Athanasios - 12:04 20kg
Miguel - 12:44 18kg
Noemi - 12:30 10kg
Cindy - 11:38 16kg
Ivo - 11:36 24kg
Chris S. - 14:23 16kg
Nicole C. - 12:16 16kg
Peggy - 11:49 14kg
Ash - 14:38 10kg

Endurance
6 Rounds
Run 800m
Rest 1 min between sets

Brenda H. 
Karen W.
Karen V.

12.21.15 Bo

Skill: Turkish Get Ups - 10L,10R,10L,10R

4 Rounds
9 Pull Ups
10 Box Jumps (30"/24")
7 Wall Balls (20#/14#)
10 Hollow Rocks
5 Deadlifts (225#/155#)
 
Holiday Schedule

Becca - 9:48 105#
Gaby - 9:09 105#
Winston - 9:17 135#
Abby - 12:03 75#
Marika - 12:03 75#
Melina - 11:33 85#
Orlando - 11:44 225#
Regina - 12:19 135#
Daniel - 12:45 135#
Josh - 10:13 85#
Simon - 10:57 115#
Ravi - 9:08 155#
Megan - 10:41 Rx
Eric Sr. - 15:55 165#
Sean L. - 13:25 Rx
Luis - 8:49 95#
Anthony - 8:26 Rx
Cristina R. - 8:11 Rx
Chris S. - 12:52 185#
Nicole C. - 12:02 85#
Ernie - 7:35 Rx
Freddy - 14:14 145#
Ryan L. - 11:43 Rx
Chase - Mod
Cody - Mod
Mason - 8:44 Rx
Lauren - 9:19 125#
Joe G. - 7:00 Rx
Brenda D. - 12:15 Rx
Bob - Mod
Jenna - 9:40 Rx
Cindy - 13:54 155#
Tara - Mod
Kristine - 10:05 135#
Roheet - 10:51 135#
Jenifer - 11:51 125#
Steve P. - 12:03 220#
Andres - 12:19 185#
Garret - 10:12 155#
Joobin - 8:43 Rx
Chris T. - 12:56 185#
Ana - 12:44 Rx
Jamie J. - 13:20 95#
CJ - 6:34 Rx
Lori - 9:57 85#
Nick B. - Mod
Trinh - 11:31 85#
Maira - 10:45 85#
Manish - 13:06 105#
Angie - 14:01 105#
Jake - 8:35 Rx
Tom T. - 13:10 Rx
Hoangdan - 11:34 110#

 

11.16.15 Fury

Skill: Front Squats 4,4,4,4,4,4

9 Min AMRAP
6 Turkish Get Ups (12kg/8kg)
8 Burpees
8 Box Jumps (24"/20")

Jessica - 60 PVC
Jenifer - 48 10#
Chris T. - 50 Rx
Brenda H. - 77 10#
Prince - 40 PVC
Ryan C. - 66 Rx
Shanon - 110 8kg
Jamie J. - 72 5#
Nita - 70 10#
Manish - 72 15#
Regina - 71 Rx
Jaclyn - Mod

AWL
Overhead Squats
Front Rack Supports
Sit Ups

Joobin
Orlando
Cristina R.

6.6.15 El Grande

WOD: El Grande

Skill: Back Squats 5x8 @ 65%

1 Round.
45 Hollow Rocks
35 Wall Balls (20#/14#)
25 Dead lifts (185#/155#)
15 Turkish Get Ups (20kg/12kg)
Run 1000m

Focus: Tempo in the back squat, not too fast and not too slow. 

Tara - 13:20 Rx
Manish - 18:56 115#
Dennis - 15:25 Rx
Noemi - 18:14 83#
Lauren - 14:25 123#
Lisa - 14:01 83#
Kristine - 15:11 123#
Danielle - 17:24 Rx
Chris T. - 16:27 185#
Osh - Mod
Megan - 11:12 Rx
Chris S. - 17:30 135#
Nicole C. - 17:50 73#
Teria - 16:58 93#
Justin - 9:26 85#
Jordan - 9:10 95#
Greyson - 11:24 135#
Cross - 12:25 95#
Kyle B. - 15:55 185#
Priya - 16:57 63#
Yash - 12:33 Mod
Mason - 14:10 185#
Chris D. - 14:00 185#
Vanessa - 13:24 133#
Nita - 15:03 93#
Heather - Mob
Andres - Mob
Joobin - Mod

1.16.15 Georgia

WOD: Georgia

Skill: Kneeling Hip Jumps aka Landmines 5x8

4 Rounds. (25 Min Time Cap)
20 Turkish Get Ups (20kg/12kg)
100 Double Unders

Congrats to Nick and Lindsay Zimmer for having a healthy, happy baby girl named Georgia!  

Vanessa - 371 10kg
Nita - 18:56 5#
Kellie - 23:02 5#
Nicole H. - 369 10kg
Jesse - 260 
Orlando - 365 10kg
Regina - 383 15#
Brenda D. - 23:00 8kg
Tom T. - 24:17 10kg
Subhi - 325 12kg
Spencer - 367 10kg
Liz - 23:01 10#
Jenifer - 256 5#
Mason - 374 14kg
Miles - 24:59 8kg
Jason P. - 23:40 15#
Maria - 360 5#
Megan - Mod
Joe - Mod
Ram - 303 16kg
Jaclyn - 24:32 O'Grady
Noemi - 360 5#
Amarjit - 372 12kg
Cara - 23:56 10#
Tim - Mod
Cindy - 388 8kg
Leslie - 17:59 10kg
Becca - 153 14.4
Bob - Mod
Stephanie V. - 21:33 10kg
Tom S. - 158 14.4
Nick B. - 26:56 Rx
Gaylene - Mod
Claudia - 380 5#
Robert - 363 14kg
Gina - 24:08 10#
Andres - 372 8kg
Chris T. - 25:40 12kg
Kristine - 21:04 5#
Jacque - 25:26 12kg

10.15.14 E1

WOD: E1

Skill: Wall Push Ups 3x10 then C2B Pull Ups 4x5

For time.
21 Turkish Get Ups (Right arm)
50 Single Arm KB Swings (Left arm)
50 KB Sit Ups
50 Single Arm KB Swings (Right arm)
21 Turkish Get Ups (Left arm)

Pick the right weight and move at a decent pace, try to limit your breaks!  Keep the arm locked out and keep yourself in good lunging positions.

Nicole C. - 23:46 10#
Chris S. - 22:07 10kg
Joobin - 14:18 14kg
Orlando - 19:20 12kg
Vanessa - 15:42 8kg
Brenda D. - 16:27 8kg
Robert - 19:15 12kg
Joey - 28:14 20kg
Eric Sr. - 29:30 16kg
Gina - 16:52 8kg
Mason - 24:22 14kg
Jen D. - 26:34 10kg
Angela - 21:37 8kg
Jennifer P. - 12:36 Mod
Anthony - Mod
Kody - 18:16 16kg
Bernie - Mod
Joe - 17:21 16kg
Bob - Mod
Sean L. - 20:11 12kg
Marika - 19:24 8kg
Nick B. - Mod
Sam - SPT
Jovany - 25:34 12kg
Jenna - 14:50 12kg
Delilah - 18:53 8kg
Danielle - 15:45 10kg
Leslie - 11:08 8kg
Karen - 22:35 10#
Cindy - 16:37 8kg
Maria V. - 18:24 8kg
Carmen - 14:55 10#
Jason T. - Mod
Kyle - 17:11 14kg
Mari - 21:13 10#
Gerard - 22:20 20kg
Tim - Mod
Gaylene - 10:26 Mod
Ronak - 15:45 8kg
Taylor - 16:46 8kg
Fernando M. - 18:50 16kg
Tara - 15:04 10kg
Kaela - 16:20 8kg
Raghu - 17:50 10#
Suma - 20:40 10#
Adrienne - 19:39 10#

2.5.14 Weekend @ Bernie's

WOD: Weekend @ Bernie's

Skill: Turkish Get Ups 6,6,6,6

14 Min AMRAP
15 Toes to Ring
2 Bear Crawls
20 Box Jumps (24"/18")

Maintain a good press towards the ceiling while performing the Turkish Get Ups and take your time!

Osh - 102 Reps Rx
Abby - 126 Mod
Vanessa - 163 Rx
Kenia - 121 Rx
Anna - 155
Fernando D. - 198 Rx
Taylor - 151 Rx
Orlando - 113
Rich V. - 185 Rx
Mike R. - 103
Keri - 124 Rx
Angela - 111
Jessica He. - 148
Jennifer P. - 126
Bernie - 152 Rx
Ernie - 152 Rx
Tyler R. - -- Mod
Jordan - -- Mod
OJ - 147 Rx
Dennis - 163 Mod
Greyson - SPT 
Guillaume - SPT
Sean P. - 128 Rx
Jaclyn - 148
Maria - 128
Heather - 163 Rx
Angie - 158 Rx
Patricia - 91
David B. - -- Mod
Joobin - 164 Rx
Becca - 159 Rx
Cara - 116
Tom S. - 164 Rx
Cole - SPT
Mark B. - 163 Rx
Stephanie - 185 Mod
Leslie - 111 Rx
Yajaira - 126
Mike T. - 185 Rx
Tim - 126 Rx
Delilah - 126
Ana - 126
Tasha - 163
Corina - 148 Mod
Kaela - 131 Rx
Jason T. - -- Mod
Nicole - 138 Rx
Subhi - 107 Rx
Amarjit - 121
Ram - 126
Nick Z. - 107
Lindsay Z. - 164 Rx
Jessica Hg. - 96

12.9.13 Hamilton

WOD: Hamilton (Mod)

Skill: Turkish Get Ups

3 Rounds for time.
1k Row
40 X-Fit Push Ups

Posture, Posture, Posture!  Maintain the press during the TGU's. Breathe 'em out on the rower.

Ronak - 20:27
Jen D. - 19:41
Tyler - 23:25
Tara - 23:13
Kyle M. - 16:34
OJ - 19:11
Orlando - 21:05
Victoria - 26:35
Amy - 27:04
Fernando D. - 16:57
Anthony - 20:43
Dennis - 18:34
Bryce - 25:08
Robert - 25:10
Tim - 17:21
Miles - 20:26
Joe - 17:13
Greyson - -- Mod
Heather - 21:26.1
Tom D. - 15:54
Edwin - 21:26.2
Matt S. - 16:57 (2Rds)
Nicole - 19:34
Stephanie - 22:09
Mark B. - 19:42
Adrienne - 22:07
Osh - 23:33
Frankie - 22:48
Joobin - 17:18
Spice - 21:30
Lindsay D. - 18:39 (500m)
Vanessa - 21:59
Rick - 20:55
Danielle - 23:37
Elisa - 21:48
Nick Br. - 18:19
Bentli - 18:35
Kaela - 22:44
Tom S. - 19:34
Yvonne - 22:40
Elizabeth - 12:04 (500m)
Brenda - 22:50
Marika - 23:03
Maria - 26:45
Jessica - 19:23
Michelle - 25:24
Taylor - 22:28
Steve - 23:21
Jenifer - 24:30
Subhi - 26:56

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!

5.8.13 Jackhammer

WOD: The Jackhammer

Skill:  Turkish Get-ups

2 Rounds for time.
Sprint/Run to fence & back
40 Med Ball O.T.S. (16#/12#)
30 Plank Reach & Rotate (10-25#/5-10#)
Sprint/Run
20 Full Crescent KB Swings (20kg/12kg
Sprint/Run
10 Wall Ball Shots (16-20#/10-12#)
5 Turkish Get Ups (8-16kg/5-15kg) Left arm in round 1, Right arm in round 2
Sprint/Run

Tip of the Day: To improve posture be more aware of your sitting and standing positions.  Try to maintain a neutral spine position whenever possible.

Kyle P. - 20:56
Kenia - 19:05
Lindsay Z. - 17:45 Rx
Jenn - 18:07 Rx
Corretta - 17:31
Elisa - 18:24
Jenna - 16:51 Rx
Tom'D. - 17:19 Rx
Tom S. - 22:01 Rx
Nicole - 17:54 Rx
Lindsay D. - 21:33
Sean L. - 20:58 Rx
Brian P. - 21:49
Fernando - 15:22 Rx
Ronak - 20:41 Rx
Jamie - 25:33
Cara - 24:04
David - 29:14
Bob 19:25 Bx
Marika - 19:40
Katie - 20:07
Stephanie - 19:57
Jason G. - 14:23 Rx
Devon - 16:26

Excellent work with the Turkish Get Ups today!