1.4.20 DT

Compare to: 12.20.18

9.27.19

3.18.19

3.12.19

12.20.18 DT

Compare to: 5.6.16

12.5.18 Nasty Girls

Compare to: 7.25.16

8.26.18

12.18.17

Skill: HSPU's - Max Reps or 4/5 x 10

3 Rounds
9 Hang Power Cleans 
12 Toe to bar
9 Hang Power Cleans
12 Pull Ups

Increase Weight each round - 95/65 - 115/75 - 135/95

Carmen C. - 12:24 Rx
Ana - 15:09 Rx
Karen W. - 11:25
Sandy - 12:24 55#
Kimmy - 12:20 Rx
Katie V. - 11:37 75#
Regina - 12:21 Rx
Orlando - 15:41 135#
Matt Sh. - 14:41 105#
Jacque - Mod
Gina - 11:52 95#
Chi - 13:28 75#
Sayed - 14:41 85#
Vishant - 16:21 65#
Katie M. - 11:38 75#
Kym - 15:56 70#
Adam - 10:52 Rx
Analilia - 18:53 85#
Maira - 13:14 75#
Lewis - 18:53 85#
Darlene - 13:18 70#
Christine - 9:53 70#
Adrienne - 13:41 65#
Tom S. - 9:59 Rx
Nita - 13:53 65#
Eric Sr. - Mod 
Bailey - Mod
Quang - Mod
Grant - Mod
Joe - 9:36 Rx+
Brenda D. - Mod
Chris D. - Mod
Anna - 15:59 Rx
Tom T. - 9:57 Rx
Jordan C. - Mod
Zoe - TC
Dylan - TC
Heather - Mod
Ryan L. - 10:10 Rx
Ariel - 13:02 Rx
Robert P. - 9:09 20#
Matt So. - 12:15 115#
Josh - 14:43 Rx
Jacque - 8:31 Rx
Subhi - 14:12 135#
Chris T. - 15:43 115#
Miguel - 15:43 115#
Ryan P. - 12:05 75#
Shruti - 17:10 85#
Tharun - 17:41 95#
Melina - 10:13 Rx
Lauren - MBC
Skye - 20:00 Rx
Brenda H. - 17:38 85#
Celena - 11:21 85#
Nino - 16:50 95#
Evelyn - 16:01 70#
Leticia - 19:20 65#
Nicole N. - 17:36 70#
Tim - 19:43 75#
Gabby - 13:02 95#
Rich D. - 18:53 65#
Athanasios - 19:58 Rx
Carlos - 18:42 Rx
Trinh - 12:05
Carmen M. - 20:00 75#
Marvin - 19:53 115#
Joseph - 12:59 Rx
Odeh - 14:46 95#
Rob P. - 15:43 105#
Cindy - 14:50 Rx
Amarjit - 13:23 105#
Shone - 14:20 75#
Phoebe - 17:34 55#

10.9.16 MFLL

Skill: Front Racked Lunges - 5x8 (4R/4L)

5 Rounds
15 Overhead Squats (75#/55#)
15 Hang Power Cleans (75#/55#)
Run 300m

Dom - 18:27 65#
AJ - 15:58 Rx
Josh - 23:15 Rx
Adrienne - 19:01 35#
Kyle B. - 23:00 Rxish
Joel - 19:43 65#
Anthony A. - 22:24 Rx
Dave - 19:50 65#
Kristine - Mod
Brianna - 22:37 25#
Penelope - 19:58 55#
Kevin - 23:50 35#
Michele - 19:27 15#
CC - 27:26 25#
Christian - 18:04 65#
Robert Mc. - 18:56 Rx
Jennifer Mc. - 26:39 45#
Wendy - 18:24 Rx
Mike - 22:30 65#
Manish - 27:10 65#
Nita - 23:02 35#
Chris T. - Mod

AWL
- Power Snatch - 5x4 @ 70-80%
- Power Clean - 5x4 @ 75-85%
- Back Squat - 3x8 @ 65-75%

Orlando
Regina
Vanessa
Nick B.
Rose
AJ
Russyl

9.18.16 Pacer

Skill: Hang Power Cleans - 5x4 - Weight by Feel


3 Rounds for time.
Med Ball Run - 600m
25 Hollow Rocks

Jake - 12:30 Rx
Dom - 11:49
Robert Mc. - 13:33 Rx
Rick - 15:23
Adrienne - 13:42
Chase A. - 15:19
Joel - 17:45 Rx
AJ - Mod
Kristine  - 12:41
Brianna - 18:38
Penelope - 17:58
Simon - 17:50
Rahul - 19:43
Himani - 20:23
Nita - 14:50
Manish -  18:38

AWL
- Power Clean w/Pause @ Launch 5x3 @70-80%, 5x1 @80-90%
- 1.25 Front Squats - 5x2 @ 90-100% Clean
- Push Press - 5x4 @ 70-75%

Joobin
Quang
Mason
Rose
Kristine
Regina
Tara

8.23.16 Bobcatz

Skill: Back Squats - 6x2 @ 80-90%

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Chest to Bar Pull Ups
Hang Power Cleans (155#/105#)

Dustin - 13:10 95#
Sean K. - 13:20 85#
Robert Mc. - 14:55 135#
Adam - 14:06 135#
Karthik - 12:12 115#
Carmen - 17;30 105#
Orlando - 17:55 155#
Regina - 17:14 105#
Jenna - 11:10 Rx
Lindsay H. - 17:50 105#
Maira - 13:10 75#
Rama - 15:26 45#
Sara - 13:45 105#
Justin - 17;45 135#
Jennifer H. - 17:19 35#
Brenda D. - 11:26 75#
Grant - 10:52 Rx
Simon - 13:26 95#
Tom S. - 16:02 Rx
Anthony B. - 19:20 135#
Mason - 14:34 Rx
Russyl - Mod
Lauren - Mod
Sean L. - Mod
Sean P. - 13:24 135#
Tara - 6:05 Mod
Alvin - 8:55 105#
Tony - Mod
Trinh - 9:00 55#
Matt - 16:06 115#
Jacque - 15:46 Rx
Chase H. - 11:14 135#
Nick B. - 11:33 Rx
Quang - 15:48 115#
Joe - Mod
Andres - 5:51 Mod
Jose - 15:15 135#
Suma - 8:17 33#
Selena - 9:08 15#
Jennifer I. - 9:08 33#
Kim - 8:09 65#
Tom T. - Mod
Tim - Mod
Evelyn - 13:23 55#
Jesse - 17:53 95#
Jenifer - 11:18 65#
Melina - 13:50 85#
Cindy - 16:31 85#
Avery - 12:26 Rx
Vanessa - 11:06 65#
Chris D. - 20:36 155#
Himani - 12:47 55#
Rahul - 12:55 85#
Rhyna - 11:09 55#
Steve P. - 7:18 Mod
Hoangdan - 12:43 65#
Chris S. - 16:45 115#
Nicole C. - 15:09 85#

Endurance 
- 10 Mins each
Bike for Miles
Run for Laps
Bike for Miles

Karen W. 
Gaylene
Penelope
Karen V.  
Yajaira 
Brenda D. 
Odeh

5.11.15 B.F.H #2

WOD: Baseline From Hell (Mod)

Skill: Hang Power Cleans 

4 Rounds.
100 Double Unders
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Air Squats

Focus: Keep the bar tight into the rack.  If you feel the bar crashing into you, catch it higher or create just enough space to get into the proper position (less pull). 20 Min time cap in the WOD.

Steve P. - 400
Kellie - 545
Regina - 579
Jesse -400
Nick N. - 625
Sruthi - 567
Alex - 456 Rx
Anthony - 568 Rx
Jayra - 300
Charlene - 395
Ryan - 644
Bernie - Mod
Tim - 710 Rx
Mason - 615 
Joe - Mod
Joobin - 19:18 Rx
Andres - 300
Heather - 300
Brenda D. - 718
Cindy - 625
Nicole H. - 655
Becca - 660
Chase - 13:07 Mod
Kristine - 601
Vanessa - 738 Rx
Megan - 17:49 Rx
Marika - 707
Gaylene - 618
Ray - 706
Stephanie V. - 438
Delilah - 718
Jason T. - 450 Rx
Stephanie B. - 699
Melina - 614
Santhi - 480
Irish - 665
Carmen - 625
Chris T. - 530
Tom T. - 719
Ian - 580
Jose - 490
Eric G. - 623
Brenda H. - 703
Narendra - 500
Kaela - 438
Leslie - 663
Ana - 606
Emily - 507
Chris A. - 412
Jessica - 625
Subhi - 570
Rick - 596
Adrienne - 573
Tara - 700

2.25.14 Nasty Girls

WOD: Nasty Girls

Skill: L-Holds - Ground, Plates, Hanging, Rings (7x Max Hold Duration)

3 Rounds
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135#/93#)

Focus: L-Holds to strengthen core and work on elbow stability in the top in the dip.  More air squats in the WOD to keep the knees and hips loose.  Get ready for the Open, stretch and mobilize as much as possible.

Compare to crossfit.com.


Eddie - 20:32 135#
Carmen - 13:43 73#
Trinh - 9:45 (2) 15#
Jesse - 20:14 73#
Vanessa - 11:46 73#
Carmen 2 - 10:47 63#
Eric Sr. - 13:10 Mod
Angela - 13:39 73#
Mason - 21:11 Rxish
Ryan - 18:59 115#
Tom S. - 19:14 Rx
Jen D. - 16:59 73#
Andres - 14:20 95#
Tim - Mod
Karen - 12:23 53#
Joe - 15:07 Rx
Gerard - 16:39 135#
Noemi - 15:17 43#
Ruben - 16:01 95#
Bob - Mod
Jenifer - 10:45 73#
Cindy - 11:11 83#
Simon - 9:00 (2) 33#
Megan - 18:43 Rx
Melina - 13:03 25#
Leslie - 11:52 83#
Christina - 11:04 25#
Jacque - 13:15 95#
Claudia - 9:25 53#
Tara - 12:10 93#
Angie - 10:01 53#
Brenda D. - 11:56 93#
Leo - 12:05 53#
Taylor - 15:27 Rx
Chris T. - 12:56 115#
Kyle - 11:16 135#
Mari - 16:50 53#
Amisadai - 14:49 10#
Irish - 12:50 63#
Jason T. - Mod
Delilah - 10:46 73#
Bri - 9:14 63#
Tony - 16:25 95#
Lauren - 11:04 83#
Santhi - 10:49 Mod
Ian - 9:39 65#
Steve P. - 12:57 65#
Ana - 13:30 93#
Jessica - 9:12 53#
Ram - 15:44 135#
Adrienne - 10:13 53#
Subhi - 15:37 115#
Travis - 15:16 135#
Joobin - 16:17 Rx
Nick B. - 11:31 Rx