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
WOD: Hour Glass
Skill: Muscle Up Progressions
For time or 20 Min Cap.
3 Power Snatches (115#/93#)
3 Toes to Bar
6 Power Snatches
6 Toes to Bar
9 Power Snatches
9 Toes to Bar
...
18 Power Snatches
18 Toes to Bar
Focus: Keep the lower half tight in the muscle up, point your toes and squeeze your butt!
Kellie - 19:15 53#
Abby - 13:27 53#
Carmen - 20:13 53#
Lauren - 14:55 53#
Robert - 14:17 185#
Nick B. - Mod
Orlando - 20:44 95#
Eric Sr. - 18:30 Mod
Eddie - 99 Rx
Sruthi - 20:08 35#
Regina - 104 53#
OJ - 50 65#
Carla - 13:29 25#
Lindsay 14:35 25#
Chase - Mod
Jose - 107 65#
Eric G. - 68 95#
Cindy - 33 63#
Joe - 14:33 95#
Ana - 19:30 63#
Brenda H. - 92 53#
Leslie - 63 63#
Ray - 16:09 85#
Jewi - 15:33 25#
Hoangdan - 15:30 Mod
Maria - 15:01 Mod
Becca - 17:23 53#
Mason - 18:33 Rx
Heather - 18:25 53#
Andres - 124 95#
Tom T. - 16:23 65#
Danielle - Mod
Jenna - Mod
Mark B. - 17:10 95#
Martin - 17:35 85#
Nita - 106 45#
Noemi - 17:20 35#
Reshma - 64 53#
Chris T. - 103 115#
Joobin
Tara
Irish
Danielle
Jenna
WOD: Drop Set
Skill: Row 1000m
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Hang Cleans (135#/103#)
Burpees
Box Jumps (24"/20")
Focus: Bust it hard on the row! Leave nothing in the tank. Use the hookgrip for the hang cleans.
Teria - 18:05 63#
Carmen - 15:49 73#
Lisa - 20:12 53#
Abby - 21:36 83#
Nicole H. - 18:57 93#
Kellie - 18:03 63#
Regina - 18:23 83#
Orlando - 16:30 95#
Jesse - 24:05 65#
Nicole C. - 23:43 53#
Chris S. - 21:03 85#
Tom S. - 17:49 Rx
Osh - 20:28 65#
Andres - 18:01 95#
Adam - 20:12 115#
Joe - 12:28 Mod
Megan - 9:27 Rx
Jenifer - Mod
Marika - 15:27 63#
Ana - 15:46 93#
Angie - 9:31 Mod
Maira - 16:37 63#
Brenda D. - 17:24 93#
Mason - 14:31 Rx
Jaclyn - Mod
Sean L. - 16:05 85#
Steve P. - 14:00 Mod
Cindy - 19:32 93#
Vanessa - 17:14 88#
Danielle - 19:35 Rx
Kristine - 16:34 63#
Gaylene - 16:00 83#
Ray - 15:01 95#
Hoangdan - 11:10 10#
Delilah - 20:11 73#
Chris T. - 28:26 Rx
Leslie - 18:39 93#
Yajaira - 20:41 63#
Adrienne - 15:05 Mod
Jessica - 19:00 63#
Nick N. - 19:18 Rx
Eric G. - 22:05 115#
Amy Lu. - 21:51 53#
Tara - 18:53 Rx
Abraham - 11:15 65#
WOD: Whammer
Skill: Overhead Squats 6,6,4,4,4,2,2
9 Ring Dips
21 Thrusters (115#/93#)
15 Ring Dips
15 Thrusters
21 Ring Dips
9 Thrusters
Focus: Stability in the overhead squat. Slow and controlled on the way down.
Alex - 12:38 63#
Lisa - 9:34 53#
Robert - 11:13 115#
Eddie - 16:29 135#
Sruthi - 11:05 45#
Eric Sr. - 8:37 65#
Kristy - 11:15 45#
Teria - 11:44 63#
Chase - 12:24 95#
Carla - 8:31 25#
Ryan S. - Mos
Kris - SPT
Megan - 9:11 Rx
Joe - 7:27 Mod
Greyson - Mod
Cross - Mod
Becca - 7:35 53#
Jason G. - 64 Full Tilt
Bob - Mod
Mason - 9:35 95#
Marika - 8:46 53#
Cindy - 9:23 73#
Steve P. - 7:47 65#
Kristine - 10:10 63#
Gaylene - Mod
Jesse - 7:57 65#
Ray - 10:30 95#
Jewi - 8:36 25#
Brenda H. - 10:18 53#
Leslie - 10:07 73#
Nicole H. - 8:41 73#
Carmen - 9:35 73#
Andres - 8:53 95#
Simon - 8:08 65#
Trinh - 5:37 25#
Martin - 10:19 65#
Kevin - 5:05 53#
Miriam - 10:07 20#
Melina - 7:36 25#
Tom T. - 8:30 95#
Beylet - 9:51 20#
Yajaira - 9:22 53#
Sara - 6:00 33#
Vanessa - 9:30 63#
Delilah - 10:26 53#
Jose - 9:45 45#
Dennis - 8:54 95#
Nick B. - Mod
Subhi - 10:00 Mod
Lauren
Tony
Joobin
Bernie
Tara
Irish
Ana
WOD: Full Tilt
Skill: Romanian Dead Lifts 5x10
12 Min AMRAP
Max Unbroken Pull Ups
30 Double Unders
Focus: Similar to a Good Morning, the R.D.L. requires an extremely straight back. Your legs will be a bit straighter than our normal dead lift. Work only in a range you can keep your back straight.
Mobility Class - Saturday 6/6 @11am
Abby - 43
Carmen - 83
Leslie - 53
Regina - 70
Orlando - 81
Jesse - 60
Teria - 45
Vanessa - 66 Rx
Sruthi - 88
Osh - Mod
Tom S. - 54 Rx
Carla - 33
Adam 71
Joey - Mod
Dennis - 67 Rx
Robert - 93 Rx
Angie - 39
Steve P. - Mod
Megan - 115 Rx
Joe - 72 Rx
Jenifer - Mod
Chase - 101
Brenda D. - 70
Gaylene - 95
Patricia - 90
Marika - 126
Mason - 85 Rx
Cindy - 55
Becca - 87
Sean L. - 102
Mark - 97
Stephanie B. - 71
Nicole H. - 54 Rx
Delilah - 87
Martin - 72
Fernando - 81 Rx
Yajaira - 61
Tom T. - 69
Sara - 110
Ray - 55
Jewi - 71
Danielle - 42 Rx
Andres - 48
Heather - 56
Jose - 41
Brenda H. - 81
Tony - 50
Lauren - 66
Maira - 118
Adrienne - 40
Tara - 39
Amy Lu. - 200
Eric G. - 112
Chris A. - 40
Emily - 70
Abraham - 180
Stephanie V. - 116
Ana - 42
Subhi - Mod
Kris - SPT
WOD: Tandem
Skill: HSPU's 5x12
With a partner complete...
100 High Five Push Ups
70 Alternating Med Ball Sit Ups (20#/14#)
50 Alternating Cleans (175#/123#)
20 Alternating Pistol Squats
Focus: Pick a partner and hit it hard!
Mobility Class Saturday, June 6th @11am
Jesse - 16:41 95#
Nicole H. & Regina - 12:02 93#
Orlando & Adam - 16:38 155#
Vanessa & Robert - 11:26 88#/175#
Eric Sr. - 13:50 95#
Simon & Sruthi - 16:30 73#/63#
Jason R. & Ryan - 13:07 75#/135#
Maira & Brenda D. - 14:09 63#/93#
Tara - 16:40 Rx
Megan & Jason G. - 10:20 Rx/175#
Cara - 11:15 53#
Joe - 7:32 175#
Jaclyn - Mod
Bob - Mod
Chase & Cindy - 12:40 125#/93#
Kristine & Gaylene - 10:58 83#
Heather & Jewi - 12:23 63#/16#
Mark & Mason - 14:40 165#
Ray & Andres - 13:45 95#/135#
Eric G. & Martin - 18:20 115#
Eddie - 17:40 35#
Trinh & Nino - 16:33 35#
Angie - 7:23 Mod
Travis & Adrienne - 14:02 135#/58#
Tom T. - 10:15 135#
Subhi - 12:58 Mod
Irish & Brenda H. - 13:41 93#/73#
Prince & Abe - 13:04 45#/65#
WOD: Sunday Funday
Skill: Hollow Rocks & Supermans
5 Rounds for time
Row 350m
10 Toe to Bar
5 HSPU's
Focus: Keep your hollow rocks flat and shallow!
Sruthi - 16:03
Manish - 17:12
Jose - Mod
Joobin
Lauren
Regina
Tom S.
Danielle
Cross - 12:25 95#
