8.18.18

12.11.16 Sixer

Skill: Bar Row - 5x15


6 Rounds
12 Push Press (95#/65#)
12 Sumo Deadlift High Pulls

Jessica H. - 17:50 35#
Ian - 11:06 75#
Odeh - 11:04 55#
Hoangdan - 12:25 55#
Ravi - 18:54 Rx
Dom - 19:55 85#
Ryan L. - 11:52 75#
Adrienne - 12:39 55#
Kevin - 14:50 Rx
Manish - 12:41 65#
Penelope - 10:05 55#
Brianna - 6:57 35#
Grant - 6:30 Rx
Sanjay - 15:00 Rx
Shruti - 14:29 55#
Chris T. - 12:33 Rx
Bianca - 11:25 45#
Nita - 9:14 35#
Rich - 10:51 65#

AWL
- High Hang Clean - 2x5@60-70%, 3x3@70-80%, 4x1@80-90%
- Snatch Balance (Drop) - 6x3@45-55%
- Back Squats - 5x4@80%

Kristine
Tom S. 
Robert Mc. 
Vanessa
Joobin
Regina
Orlando

9.14.16 Tabata!

Skill: Assault Bike - 6 Attempts at Max RPM (avg/top) Rest as needed

Tabata each Movement
20 Seconds Work / 10 Seconds Rest for 8 Rounds (4 Mins)
1 Min Rest between movements

Air Squats
Plank
Sit Ups
Bar Rows

This Friday 9/16 @ 9pm - Blue Water Seafood & Crab

Francisco - 221
Robert Mc. - 297
Jennifer Mc. - 188
Rose - 241
Abby - 229
AJ - 294
Lindsay Z. - 254
Grant - 303
Maira - 246
Sara - 328
Jake - 256
Eric Sr. - 274
Tom T. - 269
Wendy - 268
Tom S. - 261
Vanessa - 337
Chase H. - 315
Cody - 336
Marika - 282
Jeron - 241
Russyl - Mod
Brenda D. - Mod
Alvin - 221
Jason G. - 182
Tara - Mod
Quang - 220
Simon - 282
Trinh - 278
Ana - 272
Robert Mu. - 215
Jacque - 349
Melina - 297
Andres - Mod
Matt - Mod
Suma - 190
Gaylene - 257
Ariel - 221
Jose - 184
Joleen - 206
Analilia - 231
Rhyna - 294
Cindy - 288

Advanced Weightlifting
- Clean & Jerk
1C + 2J @ 70, 75%
1C + 1J @ 80, 85, 90, 85, 80%
1C + 2J @ 75, 70%

- Clean Pull
2x4@80%
2x3@90%
2x2@100%

- Overhead Squat Hold
5x10secs - Weight by Feel

Irish
Vanessa
AJ
Kristine
Carmen
Joobin
Lauren
Tony
Anthony A.
Ernie
Ram

7.20.16 Ocho

Skill: Bar Row - 80 Reps

8 Min AMRAP
8 Toes to Bar
4 Deadlifts (315#/205#)
8 Box Jumps (24"/20")


Abby - 74 175#
Rose 92 205#
Analilia - 115 85#
Jenna - 82 Rx
Jacque - 71 Rx
Karthik - 92 205#
Karen V. - 130 105#
Lindsay Z. - 148 125#
Grant - 90 Rx
Charyl - 109 185#
Marika - 108 85#
Tom T. - 113 225#
Adrienne - 112 85#
Wendy - 101 135#
Amarjit - 120 225#
Ana - 100 195#
Cody - 105 225#
Ravi - 108 205#
Rama - 156 95#
Jon - Mod
Eric Sr. - Mob
Sean P. - 106 Rx
Russyl - 104 185#
Megan - 169 Rx
Joe - 148 Rx
Ashley - 100 35#
Perla - 100 35#
Brenda D. - 100 125#
Christian - 97 185#
Alvin - Mod
Trinh - 120 125#
Simon - 114 205#
Jesse - 88 255#
Kristine - 103 135#
Quang - 100 225#
Andres - 99 135#
Robert Mc. - 92 235#
Jennifer H. - 84 75#
Brenda H. - 105 125#
Fatima - 81 55#
Jose - 60 Rx
Kim - 125 105#
Sara - 119 195#
Leslie - 80 145#
Sheba - 83 115#
Suma - 140 75#
Ariel - 121 Rx
Steve P. - 140 Mod
Cindy - 72 145#
Gaylene - 100 205#
Maricela - 163 85#
Jenifer - 140 105#
Joleen - 112 105#
Hoangdan - 80 135#
Freddy - 106 205#
Subhi - 92 Mod
Melina - 92 145#
Rhyna - 108 155#


AWL
- Power Snatch - 5x4 @ 50-70%
- Snatch Balance - 4x3 @ 70-80%
- Back Squats - 4x10 @ 65%

Mason 
Jason G. 
Jaclyn
Ram
Joobin
Karen W. 
Lisa
Irish

11.16.15 Looper

Skill: 10 Min AMRAP - Row for Distance

4 Rounds
15 Bar Rows
15 Push Ups
10 Broad Jumps
20 Hollow Rocks

Lindsay Z. - 11:39
Daniel - 15:07
Manish - 12:00
Danielle - 10:44
Jenna - 9:17
Chris T. - 11:31
Rich E. - 9:33
Subhi - 15:25
Chris S. - 11:53
Nicole C. - 12:10
Gaylene - Mod
Vanessa - 7:40
Delilah - 9:59
Nita - 9:43
Joobin - Mod
Justin - Mod
Tom S. - 9:51
Dennis - 7:20
Bernie - Mod
Ernie - Mod
Megan - 12:09
MFF - Mod