6.13.15 9'er

WOD: 9'er

Skill: Split Jerks 4,4,4,4,4,4

15 Min AMRAP
9 Cleans (115#/83#)
9 Front Squats
9 Push Press
20 Double Unders

Ana - 215 73#
Lisa - 215 53#
Alex - 150 Rx
Dennis - 188 95#
Manish - 161 65#
Osh - 244 35#
Orlando - 151 115#
Paige - 244 53#
Nita - 239 45#
Megan - 290 Rx
Marika - 282 53#
Chris D. - 238 Rx
Vanessa - 206 73#
Emily - 162 25#
Chris A. - 150 55#
Delilah - 159 58#
Mason - 157 115#
Ryan - 164 95#
Tom S. - 159 Rx
Stephanie V. - 123

6.12.14 Bogie

WOD: Bogie

Skill: Ring Dips 4x10

5 Rounds
Run 200m
6 Sumo Deadlift High Pulls (95#/73#)
3 Muscle Ups

Sale to C2B Pull Ups as needed.

Jesse - 14:25
Becca - 12:32
Danielle - 13:30
Carmen - 12:33
Nicole H. - 10:09
Lauren - 9:32
Chris S. - 11:52
Nicole C. - 11:53
Orlando - 11:20
Regina - 10:52
Nita - 9:52
Eric Sr. - Mod
Joobin - 9:28
Sruthi - 12:55
Osh - Mod
Beth - 15:42
Tom S. - 15:15 Rx
Ryan - 14:14 Rx
Dennis - 20:28 Rx
Fernando - 14:28
Jenifer - 13:55
Megan - 15:16 Rx
Amelia - 13:58
Leslie - 12:43
Chase - 10:45
Robert - 19:28
Manish - 14:19
Jewi - 13:39
Cindy - 13:57
Mark - 11:25
Stephanie B. - 11:04
Ray - 12:30
Ravi - 15:06
Brenda H. - 12:05
Maira - 12:05
Jessica - 14:05

Ian - 11:39
Hoangdan - 11:01

Nick B.
Trish

6.11.15 Testing Day!

WOD: Testing Day

Skill: Full Snatch 5,5,3,3,3,1,1,1,1

100 Push Ups for time.

Focus: Finish the legs in the snatch, don't rush to get underneath the bar.

Carmen - 82
Abby - 5:57
Becca - 5:40
Nino - 6:44
Simon - 7:19
Melina - 5:56
Tom T. - 4:06
Orlando - 6:51
Sruthi - 8:42
Beth - 1:32 Mod
Adam - 6:26
Carla - 13:00
Fernando - Mod
Chase - 3:38
Cody - 3:52
Bob - Mod
Cross - 7:17
Angie - 5:25
Ryan - 178 Brohammer
Patricia - 9:03
Maira - 6:17
Cindy - 5:12
Adrienne - 8:38
Emily - 9:58
Mason - 5:47
Lindsay - 7:23
Ravi - 7:05
Nicole H. - 5:13
Sara - 11:11
Ray - 5:36
Andres - 6:25
Trinh - 9:52
Osh - 10:58
Martin - 5:34
Chris T. - 9:12
Jacque - 7:49
Matt - 7:38
Tim - 4:31
Ana - 8:17
Tara - 11:42
Karen - 7:56
Amy Lu. - 7:05
Irish - 10:28
Stephanie V. - 7:21
Abraham - 4:58
 

6.10.15 Brohammer

WOD: Brohammer

Skill: L-Holds 10x20secs

15 Min AMRAP
18 Air Squats
2 75ft Bear Crawls
18 Box Jumps (24"/20")
2 75ft Farmer's Carry (35#/25#)

Focus: Good blood flow day after all the volume yesterday.  CrossFit Total (Max Back Squat, Strict Press, Dead lift) on June 22nd. 



Speeeed! 


Kristine - 158
Jesse - 100
Regina 140
Nicole C. - 150
Chris S. - 157
Eric Sr. - 140
Sruthi - 120
Chase - 179
Carla - 100
Nick N. - 152
Noemi - 118
Fernando - 42:58 Seven
Gaylene - 138
Megan - Mod
Joe - 140
Karen - Row
Jose - 117
Bob - Mod
Mason - 160
Brenda D. - 178
Cindy - 145
Ray - 179
Nino - 99
Trinh - 139
Mark - 139
Martin - 178
Leslie - 179
Chris T. - 124
Melina - 13:13 Annie
Robert - Mob
Tom T. - 180
Jacque - 219
Matt - 138
Steve P . - 179
Jason T. - Mod
Jenifer - 130
Nick B. - Mod

Joobin
Eric G. 
Tara
Ryan S.

6.9.15 Seven

WOD: Seven

Skill: Warm Up!

7 Rounds for time or 45 min Cap
7 HSPU's
7 Thrusters (135#/93#)
7 Knee to Elbow
7 Dead lifts (245#/163#)
7 Burpees
7 KB Swings (2pd/1pd)
7 Pull Ups

Focus: Get it done! No mobility or endurance class this weekend due to Myo at the Tough Mudder in Tahoe.  Normal class schedule Saturday & Sunday with Advanced Lifting Class on Sunday...

Compare to 1.30.14

Kellie - 40:45
Robert - 308
Regina - 43:25
Orlando - 308
Carmen - 34:10
Hoangdan - 20:22
Abby - 46:25
Leslie - 196
Becca - 39:19
Ana - 322
Jesse - 46:42
Teria - 37:18
Lauren - 38:56
Nicole C. - 37:56
Chris S. - 41:00
Noemi - 301
Simon - 196
Adam - 294
Tom S. - 217 Rx
Anthony - 196
Ryan - 310
Nick N. - 245
Lindsay 20:21
Brenda D. - 40:50
Tara - 255 Rx
Tim - Mod
Megan - 29:13 Rx
Chase - Mod
Angie - 24:02
Gaylene - 43:50
Joe - 31:01
Patricia - 23:59
Jose - 294
Eric G. - 284
Bob - Mod
Cara - 231
Kaela - 245
Cindy - 117
Mason - 47:05
Cross - 21:16
Heather - 294
Chris D. - 320
Vanessa - 40:06
Kristine - 42:17
Joobin - 43:07 Rx
Nicole H. - 330
Jewi - 39:20
Ray - 266
Andres - 38:50
Melina - 43:40
Nino - 16:12
Kevin - 11:12
Trinh - 196
Ravi - 26:00
Stephanie B. - 34:50
Mark - 245
Chris T. - 231
Matt - 315
Jacque - 307 Rx
Alex - 245
Lisa - 36:23
Adrienne - 37:37
Maira - 41:00
Brenda H. - 43:06
Danielle - 213
Emily - 252
Chris A. - 226
Abraham - 33:41
Karen - 30:46 
Jessica - 325

 

6.8.15 Annie

WOD: Annie

Skill: Squat Cleans 8,8,6,6,4,4,2,2

50 - 40 - 30 - 20 - 10
Double Unders
Sit Ups

Focus: Speed under the bar! Move fast!

Compare to: 7.25.13   

Becca - 9:22 Rx
Jesse - 20:21
Regina - 10:58
Orlando - 9:52
Abby - 11:17
Teria - 11:16
Eric Sr. - 17:46
Lisa - 10:57
Alex - 9:42 Rx
Robert - 8:47 Rx
Osh - 13:22
Joobin - 7:05 Rx
Ryan - 11:27
Angela - 9:46
Tom S. - 9:48 Rx
Brenda D. - 12:11 Rx
Justin - SPT
Jordan - SPT
Fernando - 21:00 Rx+
Jenifer 14:25 Mod
Eric G. - 15:25
Andres - 13:37
Heather - 13:48
Jaclyn - Mod
Joe - 8:25 Rx
Sean L. - 12:55
Karen - 14:25 Mod
Mark B. - 9:51 Rx
Mason - 10:22
Steve P. - Mod
Stephanie B. - 7:46 Rx
Tara - 9:11 Rx
Robert A. - 8:45
Carmen - 14:48 Rx
Chase - Mod
Maira - 10:07
Kristine - 8:20 Rx
Gaylene - 9:55
Chris D. - 11:30 Rx
Vanessa - 7:39 Rx
Jewi - 13:48
Ray - 9:41
Ana - 9:40 Rx
Nicole H. - 6:51 Rx
Martin - 9:35
Yajaira - 13:15
Chris T. - 13:30
Tom T. - 12:09
Jose - 14:53
Jacque - 6:49
Matt - 9:43
Lauren - 8:06
Tony - 12:30
Subhi - 8:16
Stephanie V. - 26:36
Nick N. - 9:15
Nita - 7:34
Danielle - 10:31 Rx
Dennis - 8:28 Rx
Adrienne - 11:40
Emily - 15:27
Abraham - 11:28

 

6.7.15 Telecaster

WOD: Telecaster

Skill: Snatch Grip Dead lifts 5x5

Buy In: 800m Row

3 Rounds of
20 Box Jumps (24"/20")
15 Front Rack Lunges (135#/95#)
10 Push Press

Buy Out: 800m Row

Focus: Sunday Funday!  Focus on the fundamentals.  Exaggerate your posture!

Vanessa - 18:22 63#
Subhi - 24:10 Mod
Kristy - 21"14 53#
Manish - 24:23 65#
Jessica Hg. - 20:38 53#
OJ - 19:51 65#
Orlando - 25:40 115#
Jeron - 25:00 65z#
Hongdan - 22:06 15#
Paige - 23:30 53#
Regina - 24:00 73#