Wednesday, May 31, 2017

5.31.17 Bates

Skill: Deadlift - 5x4 @ 75-85%

4 Rounds
9 Wall Balls
7 Box Jumps
5 Power Cleans (155#/105#)

Barrie - 5:12 45#
Megan L. - 12:15 55#
Travis - 7:09 135#
Grant - Mod
Joel - 8:31 115#
Sara - 4:36 Rx
Katie Mo. - 6:34 65#
Chi - 5:19 55#
Vanessa V. - 8:10 85#
Lay - 7:58 65#
Maira - 7:45 75#
Robert Mu. - 5:40 Rx
Claudette - 6:18 55#
Russel - 9:53 75#
Leslie C. - 9:20 65#
Sean K. - 8:08 115#
Eric Sr. - Mod
Tara - Mod
Megan - Mod
Lindsay Z. - 5:40 85#
Tom S. - 4:58 Rx
Brenda D. - Mod
Marika - 6:37 75#
Joe - 4:18 Rx
Quang - 5:05 Rx
Karen W. - 7:29 55#
David T. - Mod
Zoe - TC
Jason G. - 4:45 Rx
Roheet - 9:12 95#
Ryan L. - Mod
Adrienne - 4:21 65#
Noemi - 6:28 55#
Brandi - 6:25 45#
Steve V. - 6:35 115#
Robert P. - 8:28 85#
Laura - 4:51 Rx
Kristine - 5:05 75#
Jewell - 5:49 85#
Emma - 7:09 55#
Andres - 6:40 135#
Jake - 5:58 Rx
Kim - 4:43 85#
Yajaira - 7:00 85#
Chris T. - 6:55 Rx
Gladys - 6:20  55#
Clarissa - 5:24 55#
Karen S. - 5:45 35#
Katie Mc. - 5:45 35#
Cindy - 7:30 95#
Athanasios - 5:34 115#
Rhyna - 5:00 65#
Ivo - 5:28 105#
Jason P. - 4:00 95#

AWL
- (2 Cleans + 1 Jerk) 
- Push Press
- Back Squats 
- GHD Extensions 

Lauren
Odeh
Natasha 
Robert Mc. 
Irish
Carlos 
Subhi
Joobin
Simon
Trinh
Nino
Tony



Tuesday, May 30, 2017

5.30.17 Keep Up

Skill: 3 Position Snatch - 7 Complexes between 70-80% of your max snatch

Every 2 Minutes for 14 Minutes
15/10 Calories Assault Bike
20 American KB Swings (20kg/12kg)

Name - Reps - Weight
Bryan - 15/20 18kg
Robert Mc. - 15/15 20kg
Adam - 15/15 20kg 
Matt T. - 10/15 18kg
Claudette - 6/15 12kg
Katie - 10/15 14kg
Barrie - 6/15 14kg
Chi - 8/15 12kg
Sara - 10/20 Rx
Suzanne - 6/12 10kg
Analilia - 6/20 12kg
Kym - 8/15 10kg
Carmen C. - 8/20 12kg
Robert Mu. - Mod
Vanessa V. - 8/15 12kg
Lay - 8/15 10kg
Abby - 8/20 12kg
Yesh - 10/15 20kg
Maira - 6/20 12kg
Quang - 15/20 18kg
Simon - 12/15 14kg
Tom T. - 15/20 Rx
Melina - 8/20 12kg
Gabby - 8/15 10kg
Katelyn - 8/15 10kg
Leslie O. - 8/15 12kg
Russel - 10/12 14kg
Brenda D. - Mod
Grant - Mod
Bernie - Mod
Chris Se. - 15/15 16kg
Tara - Mod
Ana - 10/20 Rx
Dave - Mod
Megan K. - Mod
Joe - 15/20 Rx
Marika - 8/10 10kg
Jordan - 15/15 20kg
Roheet - 10/20 12kg
Celena - 8/15 10kg
Joobin - 15/20 Rx
Chris T. - 15/9 20kg
Andres - 12/15 18kg
Nita - 6/12 10kg
Gladys - 8/15 10kg
Subhi - 12/15 16kg
Irish - 8/15 10kg
Trinh - 8/15 12kg
Nick B. - 15/20 Rx
Karthik - 8/20 20kg
Cindy - 8/20 12kg
Hoangdan - 8/15 12kg
Ivo - 12/15 24kg
Evelyn - 7/8 14kg
Rhyna - 8/15 12kg
Yajaira - 8/15 10kg
Rich - 15/15 16kg
Charise - 8/15 10kg
Blair - 10/20 20kg
Anthanasios - 8/10 18kg
Miguel - 14/15 20kg
Jenifer - 10/15 10kg
Marvin - 10/10 16kg
Dom - 12/15 20kg
Carmen M. - 10/12 10kg
Gaylene - 10/20 Rx
Penelope - 10/15 12kg
Amber - 8/15 12kg
Kristine - Mod
Noemi - 8/15 10kg

Endurance
Team 5000m Row
Lisa
Karen V. 
Brenda H. 



Monday, May 29, 2017

5.29.17 Murph

Happy Memorial Day!  Remembering those that gave the ultimate sacrifice for our freedom...

Compare to: 5.30.16 , 5.26.14

For time.
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Air Squats

* Partition as needed.
Rx+ w/ Weight Vest

Adam - 52:35 Rx
Kym - 51:52
Jacque - 44:38 Rx
Megan K. - 55:05 Rx+
Tara - 63:03 Rx+
Quang - 46:41 Rx
Katie - 51:52
Jennifer Mc. - 67:50
Robert Mc. - 43:52 Rx
Matt S. - 44:36 Rxish
Tom S. - 63:43 Rx
Adrienne - 43:18
Leslie O. - 53:07
Lay - 57:38
Shanon - 45:08 Rx
Ryan L. - 42:46 Rx
Sara - 45:34 Rx
Carmen C. - 59:18
Simon - 300
Noemi - 71:40
Regina - 59:18
Orlando - 58:34
Shanice - 43:19 Rx
Ryan C. - 54:36 Rx
Ana - 47:17 Rx
Angelo - 59:00 Rx
Tom T. - 39:27 Rx
Melina - 47:26 Rx
Sandy - 50:58
Chris T. - 57:38
Penelope - 40:58
Gina - 59:53
Emma - 48:04
Brenda H. - 38:58
Jenifer - 50:17
Madison - 50:17
Maira - 47:23
Analilia - 50:41
Cindy - 51:18 Rx
Yajaira - 58:07 
Mike J. - 53:00
Manish - 56:24
AJ - 54:03 Rx
Grant - 47:53 Rx+
Taylor - 37:13 Rx+
Alex - 53:57 Rx
Jayra - 64:15
Trinh - 43:42
Nino - 49:02
Bernie - 47:17 Rx
Celena - 59:40
Gabby - 48:40
Katelyn - 62:38
Jewell - 48:03 
Rose - 50:38
Barrie - 47:48
Laura L. - 55:14 Rx
Yesh - 49:10 Rx
Charise - 44:47
Karthik - 59:53 Rx
Karen W. - 46:06
Lindsay Z. - 41:37
Karen V. - 44:13
Stephanie V. - 56:26
Ernie - 34:42 Rx


Sunday, May 28, 2017

5.28.17 M.28

Skill: Strict Press - 5x7 Weight by feel

8 Min AMRAP
15 Thrusters (95#/65#)
20 Sit Ups

Nik - 111
Sean K. - 146
Angelo - 144
Simon - 140
Adam - 140
Kym - 175
Mike J. - 140
Shruti - 175
Nita - 175
Katie - 144

AWL
- Low Hang Snatch
- Muscle Snatch
- Front Squat w/ Pause

Orlando
Regina
Rose
Josh
AJ



Saturday, May 27, 2017

5.27.17 Link

Skill: Front Squats - 3x10 @ 90% of 10RM or 4x10 Ascending Weight

Partner Up and Split up as needed.
1000m Row
10 Bear Crawls
60 Hang Cleans (115#/85#)
60 Push Jerks 

Hoangdan - 9:30
Ryan N. - TC
Megan K. - Mod
Ryan C. & Shanon - 17:15
Josh & AJ - 16:36
Mike J. & Nik - 18:01
Ana & Brenda H. - 15:10
Karen W. & Lisa - 17:24
Subhi - 19:35
Jewell & Arun - 17:36
Ariel & Rose - 18:36
Jaclyn - 13:26
Tara - Mod
Matt T. & Suzanne - 20:24
Noemi - Mod
Carlos - Mod
Jason G. - Mod



Friday, May 26, 2017

5.26.17 Voice

Skill: HSPUs - 10 Min EMOM - 3, 5, or 7

3 Rounds
12 Box Jumps
12 Toe to Ring
12 Sumo Deadlift High Pulls (95/65#)

Alex - 6:12 Rx
Barrie - 5:35 45#
Ana -4:59 Rx
Nik - 7:17 75#
Sara - 4:22 Rx
Suzanne - 11:31 35#
Matt T. - 11:28 75#
Carmen C. - 6:37 Rx
Katie - 9:07 55#
Lay - 6:07 55#
Vanessa V. - 7:26 65#
Maira - 6:47 5#
Jake - 6:40 Rx
Tom S. - 5:19 Rx
Regina - 5:42 Rx
Orlando - 14:53 Rx
Tara - Mod
Gina - Mod
Grant - Mod
Bernie - Mod
Sean K. - 7:23 95#
Quang - 6:22 Rx
Megan K. - Mod
Subhi - 7:23 75#
Brenda D. - 7:17 Rx
Celena - 6:15 55#
Ryan L. - 6:10 Rx
Shanon - 4:57 Rx
Ryan C. - 6:00 Rx
Robert P. - 12:00 55#
AJ - 5:32 Rx
Evelyn - 7:19 55#
Rahul - 6:41 65#
Yen - 7:40 55#
Lisa - 5:20 15#
Shruti - 8:33 65#
Gabby - 7:21 55#
Katelyn - 7:30 35#
Jacque - 3:54 Rx

AWL
- (Deadlift + Power Clean + Squat Clean) 
- (2 Push Jerks + Split Jerk)
- Back Squats
- Plank for 10 Mins - 1:1 Work to Rest

Dom 
Robert Mc. 
Odeh
Carlos
Nino
Melina
Tony
Trinh
Jenifer
Madison





Thursday, May 25, 2017

5.25.17 Despacito

Skill: Deadlifts - 10 - 8- 6 - 4 - 2  (Ascending Weight each set)

12 Min Cap
Run 1 Mile
30 Push Press (135#/95#)

Analilia - 11:40 55#
Barrie - 11:42 35#
Alex - 11:36 65#
Robert Mc. - 11:19 Rx
Jennifer Mc. - 28 35#
Abby - 11:32 65#
Sara - 12:20 95#
Chi - 11:43 55#
Regina - 29 Rx
Orlando - 10:42 Rx
Adam - 11:58 Rx
Kym - 23 55#
Bryan - 20 115#
Joel - 11:36 95#
Katie - 11:59 55#
Chris D. - 10:28 Rx
Vanessa C. - 10:48 75#
Jake - 9:17 115#
Christian - 10:27 95#
Yesh - 9:37 95#
Lay - 11:21 55#
Eric Sr. - Mod
Sandy - 11:47 55#
Jesse - 11:17 (4) 75#
Dom - 11:02 95#
Ryan L. - Mod
Brenda D. - 27 75#
Adrienne - 11:15 55#
Kristine - 10:08 65#
Gaylene - 8:59 Mod
Rahul - 11:50 75#
Yen - 10:46 35#
Simon - 11:56 75#
Celena - 11:50 45#
Angelo - 11:36 Rx
Shruti - 11:07 65#
Gladys - 9:36 35#
Melina - 11:15 65#
Nick B. - 9:38 Rx
Jacque - 10:41 Rx
Hoangdan - 11:16 55#
Cindy - 11:35 75#
Emma - 8:59 35#
Amber - 11:58 75#
Rhyna - 11:50 65#

Endurance
3 Rounds
[10 Min Window]
Run 1 Mile

Brenda H.
Stephanie V.
Karen V.
Steve V.



Wednesday, May 24, 2017

5.24.17 Smurph

Skill: 10 Min Assault Bike for Calories

For time - 20 Min CAP
25 Burpees
50 Pull Ups
100 Push Ups
200 Double Unders

Name - Cals - Time/Reps
Suzanne - 67 - 225 
Matt T. - 105 - 155
Carmen C. - 63 - 350 Rxish
Alex - 55 - 153
Barrie - 67 - 175
Jacque - 63 - Mod
Robert Mc. - 132 - 324 Rx
Sara - 118 - 19:57 Rx
Laura - 108 - 19:39
Gina - 74 - 281
Jennifer Mc. - 50 - 205
Grant - X - Mod
Joel - 87 - 19:28
Chi - 83 - 20:00
Megan L. - 74 - 340
Katie - 97 458
Analilia - 77 - 19:55
Jason P. - 71 - 14:31
Maira - 71- 14:03
Lindsay Z. - 96 - 18:06
Yesh - 87 - 18:49
Miles - 131 - 19:48
Andres - 113 - 173
Vanessa C. - 81 - 17:24 Rx
Russel - 92 - 175
Sean K. - 86 - 15:08
Eric Sr. - X - Mod
Amarjit - 63 - 16:04
Tara - X - Mod
Quang - 95 - 11:56
Chris Se. - 128 - 14:21
Tom S. - 130 25:42 Rx
Dan - 125 - 167
Karen W. - X - Mod
Hoangdan - 76 - 15:40
Ryan N. - X - Mod
David T. - 137 - Mod
Navs - X - Mod
Rohan - X - Mod
Ryan L. - X - 15:02
Brenda D. - X - Mod
Robert P. - 75 - 138
Shanon - 91 - 15:30 Rx
Yen - 65 - 19:19
Matt - 97 - 14:36
Jacque - X - 16:00 Rx
Josh - 80 - 275 Rx
Jake - 132 - 15:49
Ariel - 110 - 18:19 Rx
Gaylene - 82 - 16:30
Kristine - 73 - 18:04 Rx
Ana - 79 - 351 Rx
Gladys - 65 - 18:02
Melina - 83 - 19:37 Rx
Stephanie V. - 62 - 18:37
Cindy - 73 - 16:24 Rx
Celena - 85 - 16:28
Evelyn - 60 - 19:00
Katelyn - 60 - 19:00
Gabby - 84 - 18:41
Yajaira - 90 - 16:47
Charise - 64 - 14:58
Wish - 111 - 14:00
Steve V. - 87 - 13:42
Vicky - Mod
Noemi - 61 - 24:16

AWL
- Deficit Snatches
- Snatch Balance
- Snatch Pull
- Front Squats

Tony
Orlando
Regina
Trinh
Carmen C. 
Joobin
Lauren
Madison
Jenifer
Chris D. 
Vanessa C. 
Odeh
Natasha
Irish
Subhi







Tuesday, May 23, 2017

5.23.17 Kickback

Skill: Jerk w/ Pause in the Dip - 6x4 WBF

5 Rounds
30 Air Squats
15 Power Cleans (95#/65#)

Barrie - 9:55 25#
Alex - 10:45 Rx
Claudette - 9:40 55#
Sara - 7:27 Rx
Robert Mc. - 9:23 Rx
Adam - 14:43 Rx
Chi - 10:20 55#
Regina - 9:55 Rx
Katie - 12:45 55#
Kym - 13:57 55#
Bryan - 11:27 Rx
Carmen C. - 9:33 Rx
Maira - 13:09 Rx
Vanessa V. - 12:33 55#
Randy - 13:03 75#
Yesh - 11:28 Rx
Robert Mu. - 9:58 Rx
Tom S. - 9:19 Rx
Tom T. - 7:51 Rx
Sean K. - 14:59 Rx
Grant - Mod 

Russel - 14:35 35#
South - 14:59 Rx
Simon - 12:04 65#
Eric Sr. - Mod
Tara - Mod
Bailey - Mod
Quang - 10:51 Rx
Amarjit - 11:35 75#
Megan K. - Mod
Roheet - Mod
Dom - 10:31 Rx
David T. - 10:00 65#
Joe - 8:20 Rx
Dan - 9:49 Rx
Madison - Mod
Subhi - 14:03 Rx
Marika - 12:01 55#
Stephanie V. - 214 65#
Laura - 7:24 Rx
Rahul - 11:21 65#
Angelo - 13:41 Rx
Rich - 8:16 75#
Gladys - 8:02 35#
Charise - 11:18 Rx
Mike S. - 10:05 65#
Ryan L. - Mod
Christian - 11:30 75#
Rhyna - 11:23 75#
Irish - 11:03 55#
Leslie O. - 12:40 55#
Matt - 13:40 Rx
Jacque - 7:33 rx
Cindy - 11:05 Rx
Karthik - 12:04 Rx
Sri - 190 25#
Jordan - 14:12 Rx
Nick B. - 9:52 Rx
Melina - 10:25 Rx
Gabby - 11:39 55#
Katelyn - 13:12 25#
Josh - 13:49 75#
Miguel - 10:34 75#
Ivo - 8:58 Rxish
Celena - 11:37 55#
Nino - 13:08 Rx
Trinh - 12:58 55#
Yajaira - 14:18 Rx
Gaylene - 10:34 Rx
Kristine - 10:13 55#
Penelope - 11:58 Rx
Jenifer - 10:41 Rx
Ram - 9:06 Rx
Hoangdan - 11:25 Rx
Odeh - 10:58 75#
Marvin - 12:12 Mod
Carmen M. - 14:47 (4) Rx
Amber - 10:46 Rx

Endurance
Bike 300/200 Cals for time

Joobin - 28:12
Miguel - 31:17
Ivo - 28:59
Karen W. - 41:14
Karen V. - 38:24


Monday, May 22, 2017

5.22.17 Flurry

Skill: Back Squats - 5x6 @ 70-80%

3 Rounds
6 Bar Facing Burpees
9 Snatches (135#/95#)
12 Chest to Bar Pull Ups

Barrie - 7:45 20#
Alex - 11:44 65#
Claudette - 10:11 55#
Nik - 11:59 75#
Regina - 10:58 75#
Katie - 10:35 35#
Chi - 10:47 55#
Gina - 10:39 75#
Lindsay Z. - 8:50 55#
Adam - 9:43 95#
Randy - 9:03 45@
Christian - 9:46 95#
Lay - 9:30 45#
Vanessa V. - 11:13 55#
Maira - 9:55 55#
Rahul - 9:57 65#
Russel - 8:55 35#
Ryan C. - 77 115#
Shanon - 11:50 85#
Leslie C. - 10:36 45#
Simon - 9:23 75#
Eric Sr. - Mod
Brenda D. - 10:20 75#
Lauren - AWL
Bernie - Mod
Megan K. - Mod
Tara - Mod
Bailey - Mod
Jason P. - Mod
Quang - 8:04 115#
Jenifer - 9:30 65#
Joe - 8:03 Rx
Tom S. - 9:28 Rx
Madison - TC
Danny T. - 7:00 65#
Rohan - Mod
Ryan L. - Mod
Tom T. - 11:13 Rx
Stephanie V. - 11:10 55#
Jesse - 9:41 75#
Ariel - 8:34 115#
Matt - 11:58 95#
Jacque - 10:15 Rx
Joobin - 7:08 Rx
Laura - 9:17 75#
Adrienne - 8:13 35#
Sara - 10:40 Rx
Gabrielle - 6:35 35#
Rich - Mod
Charise - 8:18 55#
Gladys - 5:41 35#
Yen - 8:30 35#
Subhi - 12:05 95#
Leslie O. - 9:03 55#
Ana - 7:56 65#
Jordan - 8:20 75#
Penelope - 5:26 55#
Robert P. - 9:37 35#
Tony - 13:07 95#
Evelyn - 9:40 45#
Trinh - 9:10 35#
Nino - 8:52 55#
Celena - 8:28 65#
Ram - 12:53 115#
Miguel - 7:54 75#
Ivo - 4:57 75#
Katelyn - 9:20 25#
Gabby - 9:44 55#
Brenda H. - 10:07 55#
Yajaira - 9:33 55#
Melina - 11:45 75#
Cindy - 10:13 65#
Karthik - 12:16 95#
Sri - 9:22 25#
Hoangdan - 7:10 55#
Rob P. - 11:40 75#
Nicole C. - 10:20 55#
Chris S. - 61 95#
Marvin - 71 75#
Carmen M. - 60 55#
Amber - 10:00 75#




Sunday, May 21, 2017

5.21.17 Cal

Skill: Pendlay Row - 5x7 Weight by feel


For time. 
12 Toe to Bar
24 Cal Row/Bike
12 Toe to Bar
18 Cal Row/Bike
12 Toe to Bar
12 Cal Row/Bike
12 Toe to Bar
6 Cal Row/Bike

Grant - Mod
Arun - 11:48
Katie - 8:23
Subhi - 12:12 Rx
Angelo - 8:09
Nik - 11:25 Rx
Chris T. - 8:44
Kevin - 10:08 Rx
Simon - 10:23
Shruti - 11:11
AJ - Mod
Gina - 9:24
Hoangdan - 12:25
Vanessa C. - 9:14 Rx
Kym - 12:00
Adam - 9:42 Rx
Eric Sr. - 9:32
Nita - 9:37
Yen - 13:10


AWL
- Clean & Jerk
- Deadlifts
- Sotts or Strict Press
- GHD Sit Ups

Laura
Dom
Yesh
Josh
Rose
Rohan
Regina
Carmen C. 
Vanessa C.
AJ
Nino
Tom T.
Melina
Trinh
Kym
Adam
Katie 



Saturday, May 20, 2017

5.20.17 Separation

Skill: Double Unders - 300 for time or 50-100-150 Singles Unbroken

2 Rounds
12 DB Snatch (R)
6 Dips
12 Pistol Squats (R)
6 Dips
12 DB Snatch (L)
6 Dips
12 Pistol Squats (L)

Ryan N. - TC
Madison - TC
Zoe - TC
Steve P. - 9:58
Jenifer - 9:04
Megan K. - Mod
Hoangdan - 9:24
Evelyn - 7:50
Rahul - 9:59
Dylan - TC
Penelope - TC
Nik - 6:56
Jessica T. - 6:38
Sandy - 7:11
Ana - 8:31
Sean K. - 6:40
Brenda H. - 6:56
Maggie - 8:34
Shruti - 10:12
Vanessa C. - 11:50
Rose - 8:16
Megan L. - 9:50
Grant - mod
Odeh - 9:52
Chris T. - 10:02
Lisa - 11:38
Nita - 6:30
Manish - 9:30
Tara - Mod
Angelo - Mod
Carlos - Mod


Friday, May 19, 2017

5.19.17 M.19

Skill: Deadlifts - 3x8, 2x6, 1x4 

10 Rounds
10 Box Overs
10 Toe Touches
10 Push Ups

Ana - 15:02
Dom - 15:41
Manish - 16:53
Anthony M. - 11:08
Laura - 11:08
Sara - 10:55
Nik - 13:34
Joel - 13:23
Carmen C. - 14:08
Katie - 15:19
Lay - 14:08
Bryan - 14:28
Jenifer - 16:53
Robert P. - 15:30
Ryan L. - 14:09
Robert Mu. - 13:57
Orlando - 16:39
Yesh - 12:11
Regina - 14:42
Tom T. - 10:23
Simon - 12:07
Sean K. - 9:40
Arun - 15:53
Tom S. - 11:45
Eric Sr. - mod
Tara - Mod
Blair - Mod
Brenda D. - Mod
Joe - Mod
Marika - 14:17
Rohan - Mod
Rahul - 13:38
Emma - 14:03
Gina - 14:56
Alex - Mod
Karthik - 16:42
Robert P. - Mod
Hoangdan - 12:04
Jacque - 10:29
Celena - 13:06
Yen - 12:35
Jordan - 12:02
Lisa - 11:27
Shruti - 16:27
Chris T. - 15:06
Charise - 11:20
Rich - 13:30

AWL
- (Snatch Pull + Power Snatch + Snatch)
- Snatch
- Back Squat
- Press in Split


Joobin
Natasha
Odeh
Carlos
Cindy