6.25.14 Pinwheel

WOD: Pinwheel

Skill: Rear Delt Raises then Cobra Holds

4 Rounds of:
12 Turkish Get Ups
40 Double Unders
then
40 Bar Rows
then
3 Rounds of:
20 American KB Swings
15 Hands Free Sit Ups

Don't rush the Turkish Get Ups.  Work to a good lunge position before standing!


Vanessa - 22:38 8kg/14kg
Kristine - 25:28 15#/14kg
Abby - 21:38 10#/16kg
Leslie - 20:05 (26BR) 10#/14kg
Oscar - 26:45 10#/10kg
Gaylene - 28:27 PVC/16kg
Kody - 29:44 16kg/28kg
Michael C. - 24:37 10#/8kg
Joey - 25:32 16kg/32kg
Taylor - 29:54 14kg/28kg
Orlando - 29:54 15#/14kg
Jeron - 27:53 10#/10kg
Corretta - 26:34 10#/12kg
Eric Sr. - 31:50 10#/16kg
Adrienne - 23:43 5#/8kg
Emily - 26:12 5#/8kg
Mason - 27:15 15#/20kg
Tara - 20:19 10kg/16kg
Heather - 23:42 10#/12kg
Ana - 24:55 10#/14kg
Tyler B. - SPT
John C. - PT
Becca - 32:25 8kg/12kg
Jen D. - 41:48 10kg/12kg
Jordan - Mod
Anthony - Mod
Joe - 26:15 16kg/28kg
Steve V. - 25:35 14kg/24kg
Cross - SPT
Greyson - SPT
Jason G. - Mod
Tom S. - Mod
Marika - 21:45 10#/12kg
Dennis - Mod
Cara - 28:23 10#/10kg
Bob - Mod
Tyler M. - 26:54 10kg/20kg
Brenda D. - 21:28 8kg/12kg
Nicole - 23:24 20#/18kg
Aaron - 24:27 10#/20kg
Brenda H. - 21:43 10#/8kg
Maira - 19:33 10#/12kg
Jenifer - 22:51 10#/10kg
Steve P. - 22:33 8kg/10kg
Karen - 32:54 10#/12kg
Carmen - 16:34 10#/10kg
Elisa - 18:52 12kg/18kg
Teria - 21:13 10#/8kg
Martin - 18:59 12kg/20kg
Rick - 28:10 8kg/10kg
Jason T. - Mod
Tim - 24:54 16kg/20kg
Roslyn - 9:36 Mod
Nick Bre. - 24:00 20kg/24kg
Monike - 20:41 Mod
Amarjit - 22:58 8kg/18kg
Ram - 22:54 14kg/18kg
Ronak - 23:01 8kg/14kg
Joobin - 19:16 14kg/20kg
Fernando M. - 26:58 14kg/24kg
Mike T. - 24:03 12kg/20kg
 
 

6.24.14 Rainbow Road

WOD: Rainbow Road

Skill: Squat Clean to Jerk Transitions

18 Min AMRAP
9 Dead lifts (225#/135#)
9 Box Jumps (24"/20")
18 X-Fit Push Ups

Out of the squat clean give a slight shrug at the top and adjust your hands so that you are in a better position to execute a strong jerk.  The bar should be more in the palm of your hand rather than your fingers.

Jen D. - 198 Reps 103#
Carmen - 269 103#
Leslie - 149 133# (12')
Rich V. - 262 Rx
Orlando - 216 185#
Regina - 240 Mod
OJ - 228 105#
Anna - 238 63#
Vanessa - 300 103#
Maira - 226 73#
Teria - 243 63#
Taylor - 217 Rx
Joey - 261 Rx
Tammy - 188 73#
Cole - SPT
Tyler S. - SPT
Grant - 175 135#
Roheet - 204 135#
Adam - 261 Rx
Mason - 212 185#
Kody - 289 Rx
Fernando D. - 305 Rx
Becca - 242 88#
Tom S. - 255 Rx
Jaclyn - 297 103#
Anthony - 189 Rx
Marika - 243 63#
Cara - Mod
Tara - 265 Rx
Joe - 347 Rx
Tom D. - 219 Rx
Patricia - 238 33#
Bob - Mod
Alex - 180 175#
Chase - 268 185#
Jason G. - 216 185#
Danielle - 206 Rx+
Nicole - 277 113#
Gaylene - 260 Rx
Rich E. - 324 175#
Sean L. - 216 135#
Delilah - 193 103#
Kristine - 258 113#
Robert - 233 Rx
Mark - 216 Rx
Jenna - 192 Rx+
Linday Z. - 357 103#
Stephanie - 262 93#
Chris - 149 Rx
Igdalia - 196 63#
Brenda D. - 234 103#
Yajaira - 239 53#
Ana - 231 Rx
Jason T. - Mod
Maria - 222 123#
Kaela - 217 Rx
Jessica Hg. - 232 103#
Amarjit - 218 155#
Karen - 257 103#
Fernando M. - 198 Rx+

6.23.14 Hustle

WOD: Hustle

Skill: Overhead Squats 5x8

5 Rounds.
200m Run
10 Strict Pull Ups
12 Ring Dips
15 Sit Ups

Maintain a good press overhead during the OHS.  If you drop too quickly you will likely lose control of the weight overhead.  Stay in control!

Regina - 20:20
Orlando - 17:19
Jenifer - 15:17
Steve P. - 18:06
Oscar - 16:20
Adrienne - 16:32
Eric Sr. - 24:30
Joey - 17:09
Amy - 16:05
Mason - 16:22
Tyler B. - SPT
Jon C. - PT
Dennis - 1:29:46 MMMRx
Anthony - 1:23:01 MMMRx
Jen D. - 19:47
Greyson - SPT
Cross - SPT
Joe - 8:12 (20/20)Rx
Kody - Mod
Bob - Mod
Jason G. - 5 Rounds +7 Rx
Nicole - 11:08 (20/20) Rx / 14:26
Nick Bre. - 26:10 Rx+
Maira - 17:11
Brenda D. - 15:18
Jennifer P. - 17:29
Aaron - 12:00
Carmen - 12:42
Kristine - 20:25
Gaylene - 23:26
Jason T. - 21:04
Gina - 17:18
Chase - 15:50
Mark - 19:09
Stephanie - 15:40
Jenna - 15:36
Natalie - 13:40
Tara - 16:07
Chris - 13:44
Jaclyn - 22:39
Kyle - 18:08
Tim - 23:01
Ronak - 14:54
Danielle - 19:37
Elisa - 19:30
David - 23:20
Robert - 19:48
Rick - 20:26
Kaela - 23:32
Ana - 20:48
Amarjit - 13:37
Emily - 16:38 SPT
Ram - 15:57
Taylor - 20:57
Maria - 16:54
Fernando M. - 21:43

Bretheren Throwdown @ the Plex

Congrats to Coach Taylor and Jenna Saenz for competing in their very first CrossFit competition today!  Both did great and gave it their all!  We hope to enter more local competitions so if you are interested in competing let us know and we can register for upcoming events.  We are looking to send a few competitors to a throwdown in September!  Stay tuned...

6.22.14 Ralph

WOD: Ralph (Mod)

Skill: 100 Sledgehammers

4 Rounds.
8 Dead lifts (225#/153#)
16 Burpees
3 15' Rope Climbs
400m Run

Position, position, position! Practicing good footwork on the rope!

Jessica Hg. - 25:00 123#
Vanessa - 25:06 133#
Delilah - 22:27 103#
Justyn - 26:12 115#
Chris - 28:15 205#
Brenda D. - 19:14 123#
Igdalia - 20:42 53#
Ana - 16:05 123#
Bernie - 26:12 Rx
Ernie - 23:55 Rx

6.21.14 See ya

WOD:20/20

Skill: Cossack Squats

1RFT.
20 Double Unders
20 Power Cleans (135#/83#)
40 Double Unders
15 Power Cleans
60 Double Unders
10 Power Cleans
80 Double Unders
5 Power Cleans

Focus on flexibility!  Spend an additional 5-10 minutes mobilizing tight areas!

Sean L. - 16:54 65#
Jason G. - 16:23 Rx
Vanessa - 11:00 73#
Delilah - 13:07 58#
Tim - 14:07 Rx
Irish - 15:48 53#
Lindsay Z. - 19:48 83#
Nick Z. - 15:59 Rx
Kaela - 18:23 Rx
Anthony - -- Mod
Megan - 7:18 Rx+
Tom S. - 16:44 Rx
Roheet - 19:33 115#
Kyle - -- Mod
Jen D. - 21:10 53#
Jon C. - -- Mod
Bernie - -- Mod

6.20.14 DG

WOD: DG

Skill: Weighted Push Ups

10 Min AMRAP
8 Sit Ups
8 DB/KB Thrusters (35#/20#)
12 DB/KB Walking Lunges

Keep your hips up and abs tight during the weighted push ups.  Focus on posture during the thrusters and lunges.

Come out this Sunday to the Silver Creek SportsPlex to help cheer on Taylor and Jenna as they enter their first competition!  Starts at 9am and ends around noon.

Kody - 147 30#
Abby - 168 Rx
Tara - 156 Rx
Vanessa - 171 Rx
Jenifer - 233 15#
Teria - 204 15#
Maira - 178 15#
Gaylene - 159 Mod
Kristine - 176 15#
Megan - 249 Rx
Gerard - 141 Rx
Corretta - 164 Rx
Anthony - -- Mod
Ana - 168 Rx
Ryan - 162 30#
Mason - 148 30#
Irish - 156 10#
Tyler B. - -- SPT
Eddie - 162 Rx
Jen D. - 166 Rx
Nicole - 207 Rx
Ronak - 177 Rx
Joe - 204 Mod
Tom S. - 175 Rx
Jordan - -- Mod
Jason K. - -- Mod
Leslie - 162 Rx
Taylor - 126 Rx
Jason G. - 120 Mod
Tim - 149 Rx
Chase - 156 25#
Emily - 227 10#
Adrienne - 218 10#
Chris - 151 Rx
Sara - 203 Rx
Kyle - 162 Rx