WOD: Mother's Day Madness
Skill: Pistols!
5 min AMRAP
11 Russian KB Swings (20kg/14kg)
14 DB Shoulder to Overhead (40#/25#)
2 min Rest
5 min AMRAP
11 Wall Ball (20#/14#)
14 DB Snatches (40#/25#)
2 min Rest
5 min AMRAP
11 Pull Ups
14 X-Fit Push Ups
Happy Mother's Day! Cheers to all the Mom's out there!
Maira - 276 Reps
Brenda H. - 267 Reps
Abby - 324 Reps
Jessica Hg. - 280 Reps
Clay - 347 Reps
Jason T. - -- Mod
John - 289 Reps
Yvonne - 254 Reps
Nicole - 303 Reps
WOD: Sunday Funday
Skill: GHD
30 - 20 - 10
Bar Rows
Wall Balls (20#/14#)
RKBS (20kg/12kg)
Be safe on St. Patty's Day!!
Leslie - 11:51 Rx
Maira - 16:52 Mod
Brenda H. - 14:05 10#
Jessica Hg. - 9:56 Rx Mod
Greyson - SPT
Guillaume - SPT
Vanessa - 9:52 Rx
Delilah - 11:01 10#
Adam D. - 102 14.3
Yvonne - 38:17 F50 Rx
Chris - 13:54 14#
WOD: Azul
Skill: Push Press - 5,5,5,3,3,3,1,1
50 - 40 - 30 - 20 - 10
Lunges
No Squat Wall Balls (20#/14#)
Post WOD Mobility
All shoulders! No arms or legs to load, feel the burn!
Vanessa - 13:11 Rx
Mike R. - 12:02 16#
Taylor - 15:21 Rx
Kody - 13:36 10/20#
Regina - 14:06 12#
Adam D. - 12:50 Rx
Marika - 12:17 10#
Kenia - 12:17 12#
Eric D. - 12:46 12#
Jessica He. - 11:39 10#
Angela - 13:35 Rx
Keri - 13:36 Rx
Fernando D. - 10:42 Rx
Jaclyn - 8:24 10#
Jordan - 45:14 (A. Brown)
Bob - -- Mod
Angie - 8:18 10#
Robert - 12:29 Rx
Jennifer P. - 10:38 10#
Bobs - -- Mod
Anthony - -- Mod
Bernie - -- Mod
Jason P. - -- Mod
Patricia - 14:03 10#
Dennis - -- Mod
Joe - 9:51 Rx
David B. - 9:58 Rx
Brenda - 9:06 12#
Danielle - 11:45 Rx
Rich V. - 8:12 Rx
Nicole - 8:59 Rx
Maira - 11:38 10#
Yajaira - 14:38 10#
Cara - 8:50 12#
Ram - 11:18 16#
Lindsay D. - 9:01 10#
Amarjit - 11:18 16#
Leslie - 11:25 12#
Steve V. - 9:09 16#
Tasha - 11:09 12#
Ruben - 8:13 16#
Bryce - 8:08 Mod
Kelli - 7:40 Rx
Charise - 8:24 10#
Subhi - 14:34 16#
Stephanie - 10:45 Mod
Kaela - 9:35 Rx
Sean O. - 8:26 Rx
Jessica Hg. - 9:33 10#
Tim - -- Mod
Ncik Br. - -- Mod
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
WOD: Tardy
Skill: Clusters (Clean to a Thruster) 5-5-5-5-5
EMOM 12 Mins
6 Wall Ball
7 Bar Rows
8 Hollow Rocks
Good posture and speed coming out of the Thruster!
Patricia - 10 Rds 10#
Rich E. - 12 Rds 16#
Becca - 12 Rds 10#
Jenna - 12 Rds 12#
Joobin - 12 Rds 20#
Jason G. - 12 Rds 20#
Jason T. - 5 Rds Mod
Tom S. - 12 Rds 20#
Ronak - 12 Rds 12#
Nick Br. - 12 Rds 20#
Marika - 12 Rds 10#
Maria - 12 Rds 10#
Ana - 12 Rds 10#
Kaela - 12 Rds 12#
Tim - 12 Rds 12#
Lindsay Z. - 12 Rds 12#
Danny - 12 Rds Mod
MacKenzie - 12 Rds Mod
WOD: Hideaway
Skill: Bulgarian Split Squats 3x6
1 Round for time.
2k Row
55 Wall Ball (20#/12#)
45 Sit Ups
Maintain excellent posture while rowing. Be sure to get your hips below your knees to complete the FULL Wall Ball movement.
Eddie - 16:41 20#
Adrienne - 15:17 12#
Delilah - 19:48 10#
Vanessa - 16:23 Rx
Heather - 17:09 13#
Joobin - 14:41 Rx
Jovany - 19:26 16#
Marika - 17:13 12#
Jen D. - 15:30 Rx
Lindsay Z. - 13:26 Rx
Allison - 17:06 10#
Andrew - 20:29 10#
Jordan - -- Mod
Anthony - -- Mod
WOD: Departure
Skill: 1 Legged RDL / Planks
30 - 20 - 10
Wall Ball (20#/12#)
KB High Pulls (28kg/16kg)
Toe 2 Ring
Help out the community by bringing in any non-perishable canned or packaged food for our Holiday food drive. We only have a few more days left! Also a reminder for those that signed up that we are having a squat clinic at 12:30pm.
Abby - 11:06 12#
Ben - 13:!3 Rx
Spice - 12:24 16#
Orlando - 15:51 10kg
OJ - 15:23 16kg
Rafael - 24:01 16kg
Victoria - 18:18 8kg
Amy - 19:12 10kg
Ronak - 13:28 16kg
Angela - 14:37 10kg
Tara - 9:10 Rx
Keri - 14:06 Rx
Roheet - 11:50 18kg
Mark B. - 13:52 Rx
Robert - 17:01 20kg
Greyson - 9:50 12#
Tim - 11:47 Rx
Anthony - 11:50 Rx
Dennis - 13:23 Rx
Danny - 9:30 Rx
Joe - 9:45 Rx
Heather - 12:41 12kg
Brenda - 12:53 12kg
Tyler - 13:10 24kg
Jason G. - -- Mod
Mike R. - 22:08 12kg
Sam M. - -- Mod
Vanessa - 14:33 Rx
Delilah - 14:22 8kg
Frankie - 13:02 20kg
Joobin - 10:02 Rx
Jason T. - -- Mod
Bentli - 10:05 20kg
Quan - 19:23 14kg (2rds)
Taylor - 13:58 Rx
Nick Br. - -- Mod
Subhi - 17:25 16kg
Ada - 15:35 8kg
Kaela - 14kg
Tom S. - 18:00 Rx
Jessica - 12:13 Mod
Jenifer - 11:40 8kg
Steve - 11:29 10kg
Amarjit - 10:18 14kg
Fernando M. - 16:47 Rx+32kg
Amir - 11:53 Rx
WOD: Wallballapalooza
Skill: Clean & Jerks
15 Wall Ball
10 Snatches (95#/65#)
15 Wall Ball
8 Cleans
15 Wall Ball
6 Push Jerks
15 Wall Ball
4 Thrusters
15 Wall Ball
2 Bear Complex
Focus posture & position!
Tara - 8:24 Rx
Jen D. - 11:13
Orlando - 10:13
Adam D. - 10:24
Osh - 12:14
Nicole H. - 9:33 Rx
Vanessa - 10:13
Jessica - 9:29
Ada - 12:06
Joobin - 12:58 Rx
Roheet - 10:18
Danielle - 12:08
Jason T. - -- Mod
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
WOD: OMG
Skill: Agilities
6 Min AMRAP
10 Wall Ball (20#/16#)
10 Power Cleans (95#/65#)
2 Min Rest
6 Min AMRAP
10 DB Snatches (45#/30#)
10 Box Overs (24"/18")
Alternating DB Snatches.
Danny - 9 Rds 15 Reps
Jason G. - 6 Rds 17 Reps
Roheet - 6 Rds 8 Reps
Tara - 9 Rds 5 Reps
Jessica - 8 Rds 12 Reps
Jennifer - 7 Rds 10 Reps
WOD: Taylor Made
Skill: Push Press 5,3,3,3,1,1 / Big Box Jumps 3x8
3 Rounds for time.
20 Wall Ball (20#/10#)
20 Toes to Rings
20 KB Russian Swings (24kg/16kg)
5 Tire Flips
100m Run w/ Med Ball
While performing the push press or a jerk, lower your elbows while in the front rack position. This will position the bar more in the palm of the hand rather than your fingers. Vertical forearms will aid in the press.
Spice - 16:08 20kg
Danny - 14:20 Rx
Eric D. - 16:59 12kg
Casey - 17:12 16#
Rich - 16:37 Rx+
Mark N. - 17:48 Rx
Lindsay Z. - 12:02 16kg
Jen D. - 18:04 14kg
Tyler - 22:34 16#
Stephanie - 12:40 Mod
Adam D. - 15:15 Rx
Corretta - 16:26 Rx
Orlando - 16:50 20kg
Keri - 18:51 Rx
Angela - 20:35 Rx
Fernando D. - 14:40 Rx
Tim - 18:28 20kg
Jason P. - 19:09 Mod
Tom D. - 13:15 Rx
Jordan - -- Mod
Joe - 14:35 Rx
Patricia - 23:52
Angie - 16:17 Rx
Vanessa - 16:37 Rx
Brenda - 17:30 Rx
Ada - 17:45 Mod
Rick - 17:31 18kg
Chris - 18:00 10kg
Adrienne - 13:29 Mod
Yvonne - 19:17 Rx
Marika - 17:51 14kg
Joobin - 19:12 Rx
Nick Br. - 18:17 Rx+
Monike - 14:46 12kg
Ronak - 14:44 Rx
Mike - 14:55 18kg
Subhi - 14:39 16kg
Taylor - 15:29 Rx
Happy Birthday Taylor!
WOD: Fight Gone Bad (Tag Team Mod)
Skill: KB Swings
3 Rounds. Each Round 1:30. As a team complete as many reps as possible.
Wall Ball (20#/12#)
KB Sumo Dead lift High Pull (24kg/20kg)
Box Jumps (24"/18")
Push Press (65#/45#)
Cal Row
Rest
Happy Sunday!
Nicole & Oscar - 564 Reps
Taylor - 424
Jason & Ada - 542
Tim & Kaela - 594
Edwin - 246
Tara & Jessica - 624
WOD: Team Up
Skill: Rope Climb Progressions
3 Rounds for time.
Handstand Walk (Wheel Barrow) 25 Ft.
Wall Ball Congo Line
Thrusters / Front Squat / OH Squat
Burpee Box Jumps
1000m Row
Jessica & Tara - 20:52 (53#)
Fernando D., Danny, Fernando M., Taylor, Mark N. - 38:50 (95#)
Stephanie, Cara, Nicole H., Yvonne, Jaclyn - 40:15
Tim, Kaela, Judith, Danielle - 38:26
Edwin - 16:18 Mod
Vanessa - 15:15 Mod
Rich & John - 30:22 (95#)
WOD: Wilson (Mod)
Skill: Pistol Squats / Push Jerks
4 Rounds for time.
1 Lap w/ Med Ball
10 Wall Ball
20 Med Ball Cleans
30 Lateral Hops over Med Ball
20 Russian Twists
10 Jumping Squats (Butt touches Med Ball)
Tip of the Day: When executing the push jerk we still want to create vertical force and not just a drop under the bar. As we increase weight you will need that bar moving upwards to allow ourselves to push underneath the bar.
Spice - 22:20 16#
Ben - 19:57 Rx
Lindsay Z. - 20:30 Rx
Nick Z. - 27:02 16#
Orlando - 25:38 16#
Roheet - 24:14 16#
Adam D. - 22:50 16#
Corretta - 26:00 Rx
Kenia - 32:45 10#
Monike - 22:55 10#
Austin - 17:35 Rx
Mark - 20:14 Rx
Fernando D. - 19:00 Rx
Jordan - 20:50 Rx
Joe - 21:10 Rx
Brenda - 21:28 10#
Tom D. - 20:17 Rx
BC - 18:51 Rx
Bob - 26:00 16#
Cara - 30:14 10#
Angie - 21:38 Mod
Patricia - 24:24 Mod
Jovany - 10:00 (2) 10#
Stephanie - 17:38 Mod
Elisa - 22:13 Rx
Danielle - 26:58 Rx
Heather - 19:41 10#
Vanessa - 21:24 Rx
Lindsay D. - 22:00 10#
Marika - 20:39 Rx
Justyn - -- 12#
Thais - 25:50 10#
Tim - 26:09 Rx
Helma - 31:23 Rx
Bernie - 25:53 Rx
Ronak - 21:34 Rx
Jessica - 25:13 10#
Mike - 17:53 16#
Joobin - 16:38 16#
Taylor - 15:13 16#
Jason T. - 20:13 12#
Fernando M. - 22:08 Rx
Danny - 21:47 Rx
Kaela - 21:40 Rx
WOD: Yo Adrienne!
Skill: Full Snatch 5x5 / Rope Climb Review
12 Min AMRAP
10 Bar Rows
14 Med Ball Sit Ups
9 Wall Balls (20#/12#)
250 Row
Tip of the Day: Happy Birthday Adrienne!
Rich - 143 Reps /1k Rx
Stephanie - 132/1k Mod
Chris B. - 134/1k 16#
Vanessa - 132/951m Rx
Adam D. - 132/1k 16#
Keri - 132/972m Rx
Angela - 116/750m 10#
Victoria - 110/750m 10#
Tyler - 132/838m 16#
Jordan - 132/929m Rx
Austin - 143/1k Rx
Danny - 165/1k Rx
Salina - 132/900m 10#
Orlando - 131 750m 16#
Brandon - 123/750m 16#
Tom D. - 165/1250m Rx
BC - 140/1k Rx
Joe - 137/1k Rx
Angie - 154/1k - 10#
Patricia - 99/831m 10#
Bernie - 132/1k Rx
Nicole H. - 132/750m Rx+
Michelle - 108/750m 10#
Brenda - 126/750m Rx
Tim - 132/1k Rx
Heather - 132/890m Rx
Thais - 99/750m 10#
Rick - 114/1k Rx
Adrienne - 117/1k 10#
Spice - 149/1k 16#
Marika - 123/1k 10#
Yvonne - 124/750m Rx
Kaela - 132/1k Rx
Subhi - 120/750m 16#
Adam H. - 106/1k 12#
Judith - 126/750m 10#
Monike - 132/831m Rx
Chrissy - 109/750m 10#
Ronak - 154/1k Rx
Joobin - 132/1k 16#
Taylor - 132/1k 16#
Fernando M. - 132/953m Rx
WOD: Girls, Girls, Girls
Skill: Tire Flips 5x5 for time.
15 Min Cap.
(Fran)
21 Thrusters
21 Pull Ups
(Grace)
15 Clean & Jerks (135#/95#)
(Karen)
30 Wall Balls (20#/16#)
(Elizabeth)
15 Cleans (135#/95#)
15 Dips
Then ,if finished under Cap
(Isabel)
15 Snatches (135#/95#)
Tip of the Day: Keep that bar close to the body!
Taylor - 7 Cleans (Cap)
Danny - 12:30 Rx
Tara - 14:48 + 1 Santch Rx
Jason G. - 13:46 + 6 Snatches
Jessica - 11:08 Mod
Judith - 10:15
Edwin - 11:47
