WOD: Jacko
Skill: Dead lift 5x5 working to a heavy 5 reps
4 Rounds for time.
10 Pull Ups
20 Double Unders
8 Pistol Squats
15 Push Ups
Tip of the Day: Dead lifts are technically a pull exercise, but you should think of it as a push. Dead lifting by pulling back with out engaging your hips/glutes (posterior chain) stresses your low back more. Focus on extending your hips on the way up, PUSH through your heels, PUSH your hips forward once the bar reaches knee level, finish by squeezing your glutes.
Tara - 15:38
Jen D. - 12:48
Joobin - 7:59
Oscar - 8:48
Tyler - 13:48
Orlando - 10:32
Danny - 6:55 Rx
Ben - 7:30
Corretta - 15:07
Abby - 11:32
Amy - 14:49
Victoria - 10:05
Jenn M. - 11:13
Keri - 9:04
Mark - 11:35 Rx
Jordan - 14:08
Tom S. - 15:43
Angie - 7:36
Patricia - 8:26
Joe - 7:12
Monike - 7:24
Cara - 9:24
Alejandro - 10:24
Jaclyn - 8:29
Bernie - 8:21
Kristen - 8:56
Miles - 9:23
Jason P. - Mod
Tom D. - 9:38 Rx
Elisa - 11:10
Bob - 10:41
Nicole H. - 9:15
Stephanie - 6:40 Mod
Lindsay D. - 12:06
Jeane - 9:50
Greyson - 17:02 Mod
Doug - 28:18 (5)
Nick Z. - 9:40
Lindsay Z. - 8:44
Rick - 11:07
Jason G. - 8:24
Bryce B. - 9:03
Adrienne - 11:56
Travis - 11:05
Subhi - 9:54
Yvonne - 10:19
Danielle - 10:50
Ronak - 7:47
Elisa 2 - 10:14
Mike - 9:16
Tim - 10:26
Helma - 9:37
Hanita - 14:20
Judith - 8:06 Mod
WOD: Team Lucky #
Skill: Handstand Walk Progressions & Practice
5 Power Snatches
100m Run
5 V-Snap Sit Ups
100m Run
5 Overhead Squats
100m Run
5 Box Jumps
100m Run
Patricia, Joobin, Angie - 11:22
Danny, Yvonne - 10:09
Regina, Orlando, Justyn - 13:32
Lindsay Z. - 7:48
Tara, Jen D., Edwin, Ronak - 11:26
WOD: Hoyer
Skill: GHD / Broad Jumps / 1 Legged Reach
3 Rounds for time.
30 Wall Ball (20#/12#)
15 Toes to Ring
Row 500m
KB Swings - Full (1.5p/1p)
Nicole H. - 23:09 Rx
Cindy - 22:53 12kg
Jenna - 22:54 12kg
Kenia - 22:55 12kg
Tara - 24:04 Rx
Jenn - 26:20 12kg
Oscar - 22:57 10kg
Subhi - 21:44 16kg
Vanessa Ch. - 24:58 12kg
Ben - 24:17 Rx
Rich - Self WOD
Patricia - 22:00 8kg
Angie - 21:18 10kg
Drew - - 16kg
Rosie - 16:29 Mod
Cara - 32:40 12kg
Tim - 22:48 18kg
Kaela - 32:59 10kg
Judith - 22:30 10kg
Doug - 33:08 10kg
Mike - 25:05 14kg
WOD: Rotation
Skill: Sledgehammers / DB Cleans
12 Min AMRAP
30 Sledgehammers
20 Weighted Crunches (45#/25#)
10 DB Cleans (40#/20#)
Tip of the Day: While sledging be sure to use your legs! As we drop the hammer, drop into a squat to use more of the entire body.
Abby - 312 Rx
Jenn - 301 20#
Oscar - 310 25#
Lindsay Z. - 365 Rx
Orlando - 265 25#
Regina - 230 10#
Kenia - 270 15#
Victioria - 258 10#
Danny - 259 Rx
Tyler - 203 30#
Tara - 330 Rx
Tom S. - 262 Rx
Tim - 290 30#
Bob - 240 25#
Jennifer P. - 210
Nicole H. - 310 Rx+
WOD: Fran
Skill: Bar Warmup: Front Squats / Push Press / Thruster slowly add weight
21 - 15 - 9
Thrusters (95#/65#)
Pull Ups
Post Workout: 1500m Row or 75 Double Unders
Tip of the Day: Have a strategy on how you want to attack the WOD. Take into consideration your strengths, weaknesses, weight, and time.
Joobin - 9:39 65#
Lindsay Z. - 4:49 53#
Rich - DNF
Vanessa Ch. - 8:01 48#
Sean O. - 5:53 Rx
Adam D. - 14:43 Rx
Angel - 10:56 65#
Corretta - 8:24 53#
Victoria - 8:16 30#
Orlando - 9:20 65#
Roheet - 10:42 65#
Jake - 9:05 Rx
Angie - 5:52 35#
Keri - 5:20 53#
Angela - 5:53 53#
Jordan - 5:22 65#
Mark - 9:05 Rx
Tom D. - 8:06 Rx
Joe - 8:12 75#
OJ - 9:47 65#
Bob - 11:21 65#
Jason G. - 7:03 Rx
Brenda - 7:22 48#
Bryce - 8:17 55#
Danny - 5:05 Rx
Thais - 7:39 30#
Yvonne - 5:26 45#
Cindy - 6:19 48#
Tim - 8:03 Rx
Jenn - 5:12 48#
Tom S. - 8:11 Rx
Marika - 6:07 43#
Ronak - 6:05 48#
Monike - 6:42 53#
Judith - 6:42 53#
Sharon - 5:37 43#
Michael - 9:57 75#
Nick B. - 9:50 95#
Subhi - 9:01 70#
Great job!
WOD: Levino
Skill: Power cleans 5x5 working to a heavy 5 Reps
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
KB Swings (2p/1p)
Burpees
Ring Dips
100m Run
Tip of the Day: Make an emphasis to remember post WOD mobility. Stretching, rolling out, and targeting tight areas after training will dramatically reduce tightness in the muscles.
Abby - 19:25 16kg
Rich - 15:27 Rx
Ben - 14:43 Rx
Tara - 14:52 16kg
Casey - 14:52 20kg
Tyler - 18:36 20kg
Spice - 15:09 20kg
Danny - 13:32 Rx
Kenia - 20:37 12kg
Jenn - 18:22 16kg
Tom S. - 18:02 Rx
Corretta - 20:26 16kg
Kyle - M. - 16:52 20kg
Miles - 17:02 20kg
Cara - 25:58 12kg
Roheet - 26:58 16kg
Jennifer - 24:32 8kg
Jordan - 17:52 16kg
Nicole H. - 16:26 16kg
Cross - 29:09 8kg
Greyson - 20:19 10kg
Doug - 44:06 10kg
Joe - 17:28 28kg
Tom D. - 16:14 Rx
Brenda - 20:00 14kg
Bob - 17:17 16kg
Vanessa Ch. - 15:16 16kg
Adrienne - 16:56 8kg
Angie - Cleans
Jake - Cleans
Yvonne - 21:05 16kg
Elisa - 18:10 16kg
Danielle- 18:22 12kg
Subhi - 19:47 16kg
Ronak - 20:38 16kg
Jamie - 22:54 (5) 14kg
Monike - 19:34 16kg
Nick B. - 17:38 18kg
Mike - 16:35 18kg
Rosie - 18:35 16kg
Drew - 21:14 20kg
Sharon - 24:01 16kg
WOD: Dow
Skill: Ladder Drills / 25 Tire Flips
9 - 15 - 21
Hanging Rows
Weighted Push Ups (35#/10#)
Step Up to Drop Squat (24"/18")
Sit Ups
Tip of the Day: "Patience is a virtue."
Rich - 7:18 Rx+
Oscar - 9:25 10#
Lindsay Z. - 8:52 Rx
Regina - 13:43 Mod
Orlando - 10:03 10#
Spice - 11:02 25#
Chris B. - 8:26 25#
Adam D. - 8:40 Rx
Corretta - 8:26 Rx
Keri - 9:50
Angela - 9:40 Rx
Kyle M. - 7:39 Rx
Miles - 8:40 25#
Edwin - 8:52 25#
Roheet - 8:31 Rx
Jordan - 8:52 Rx
Tom D. - 7:16 Rx
Joe - 7:03 Rx
Angie - 7:09 Rx
Patricia - 11:58
Bryce - 16:33 Mod
Sean O. - 6:45 Rx
Jason G. - 7:36 Rx
Tim - 8:35 Rx
Heather - 7:56 Rx
Mark - 9:15 Rx
Stephanie - 9:13 Mod
Brenda - 8:25 Rx
Nicole H. - 6:37 Rx
Jake - 8:18 Rx
Vanessa Ch. - 8:10 Rx
Justyn - 5:00 10# Mod
Jenna - 7:16 Rx
Jenn - 7:02 Rx
Bernie - 8:30 Rx
Subhi - 11:05 10#
Ronak - 6:01 Rx
Cindy - 7:36 Rx
Sharon - 9:49 10#
Marika - 9:52 10#
Monike - 9:39 Rx
Michael - 7:14 25#
Joobin - 6:35 Rx
Tyler - 12:07 Rx
Rosie - 9:37 Rx
Drew - 11:42 25#
Great work today!
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