8.22.19

9.24.18

6.7.18

12.21.17

20 Mins
Snatch - 5x1 @ 85%
20 Mins
Clean and Jerk - 5x1 @ 85%

Accessory
6x5 Strict Pull Ups
Accumulate 3 Mins in an L-Sit

Karen W. 
Nicole N. 
Nik
Kimmy
Katie V.
Eddie
Matt Sh.
Zach
Jacque
Joey
Grant
Regina
Orlando
Jenna
Katie M. 
Analilia
Joel 
Chi
Robert Mc. 
Adam 
Kym
Jesse
Sarah
Lev
Rama
Lewis
AJ
Adrienne
Sean K. 
Chris M. 
Celena
Gabby
Tom S. 
Shruti
Eric Sr.
Atul
Vipsy
Joobin
Heather
Quang
Joe
Steve R. 
Lauren
Subhi
Melina
Brenda D. 
Ryan L. 
Tom T. 
Vanessa
Brian Hs. 
Mitchell
Ivo
Rahul
Guido
Chinmay
Chris T. 
Joseph
Ram
Skye
Odeh

Endurance
15 Min Row
15 Min Run
15 Min Bike

Brenda H. 
Trinh

2.20.17 Bull Moose

Skill: L-Sit - Accumulate 3 Mins in a 10 Min Window

10 Min AMRAP
5 Burpees
1 Squat Clean (225#/155#)

Travis - 65 155#
Manish - 61 135#
Mike J. - 51 95#
Jason P. - 95 75#
Miles - 65 Mod
Bianca - 156 Mod
Grant - 92 Rx
Kyle B. - 60 135#
Sandy - 83 85#
Sean K. - 78 Mod
Maira - 66 85#
Christian - 53 155#
Lindsay Z. - 46 95#
Brenda H. - 72 85#
Karen W. - 66 65#
Raquel - 77 135#
Odeh - 66 115#
Arun - 61 35#
Eric Sr. - Mod
Ernie - 101 225#
Tara - Mod
Danny - 55 1155#
Quang - 90 155#
Joe - 78 Rx
Jacque - 87 135#
Melina - 80 105#
Tom T. - Mod
Matt - Mod
Subhi - 60 145#
Blair - 42 155#
Jason G. - 54 Rx
Adam - 66 165#
Kim D. - 55 25#
Regina - 72 110#
Kristine - Mod
Gaylene - 75 125#
Dylan - TC
Penelope - TC
Brianna - TC
Robert Mc. - 96 185#
Ryan N. - TC
Orlando - 64 195#
Shanon - 101 105#
Brenda D. - Mod
Sean - TC
Matt - TC
Carmen C. - 88 105#
Lauren - 71 130#
Joobin - 97 Rx
Laura - 96 115#
Sara - 90 135#
Andres - 48 Rx
Vanessa C. - 89 95#
Nita - 78 65#
Rich - 46 115#
Charise - 86 65#
Rob P. - 72 35#
Kim K. - 113 105#
Jorge - 84 35#
Jon - 54 155#
Chris D. - 72 Rx
Ram - 77 205#
Natasha - 55 85#
Marvin - 54 75#
Carmen M. - 54 60#

12.15.16 Open Workout 14.5

Skill: (Post WOD) L-Sit - Accumulate 3 Mins

For time. (25 Min Cap)
21 - 18 - 15 - 12 - 9 - 6 - 3
Thrusters (95#/65#)
Bar Facing Burpees

Compare to: 8.31.16 , 3.25.16 , 3.28.14 

Holiday Hours

Regina - 20:59 Rx
Orlando - 23:40 Rx
Sara - 17:35 Rx
Carmen C. - 19:51 Rx
Analilia - 15:44 35#
Lindsay Z. - 20:36 55#
Sean K. - 16:26 75#
Bobbie - 23:58 15#
AJ - 14:42 Rx
Grant - 14:44 Rx
Robert Mc. - 19:56 Rx
Russyl - 19:28 75#
Tom T. - 20:09 Rx
Eric Sr. - Mod
Sandy - 19:44 35#
Perla - 150 25#
Gaylene - 8:25 Mod
Jeron - 24:54 75#
Brenda D. - 18:23 55#
Quang - 18:06 Rx
Jose - Mod
Alvin - Mod
Jewell - 20:07 Rx
Yen - 150 35#
Adrienne - 19:04 35#
Shanon - 16:21 Rx
Ryan C. - 19:40 95#
Yajaira - 24:42 55#
Rhyna - 19:52 55#
Ariel - 12:46 95#
Jacque - 15:37 Rx
Linda - 17:30 15#
Hoangdan - 17:36 55#
Nino - 23:27 35#
Odeh - 21:18 65#
Gladys - 9:40 15#
Cindy - 18:21 Rx
Marvin - 21:44 65#
Ram - 17:25 Rx
Amarjit - 23:46 75#
AJ - 18:50 Rx
Teirra - 17:14 35#
Sanjay - 24:48 65#
Shruti - 24:12 55#
Ian - 132 65#
Nita - 17:53 35#

Endurance
- Row 2000m
Rest 5 mins
Assault Bike:
10 Rounds
:30 max Cals
Rest :30

Ana
Penelope
Gaylene
Irish
Ram

10.18.16 Nancy

Skill: L-Sit - Accumulate 3 Mins either hanging or pressing

5 Rounds for time.
Run 400m
15 Overhead Squats (95#/65#)

Sign up for Myo Mayhem in the lobby.  Judges too!

Adam - 17:27 65#
Sean K. - 18:50 35#
Analilia - 16:12 35#
Robert Mc. - 14:21 Rx
Bobbie - 18:07 35#
Arun - 18:34
Jennifer Mc. - 20:27 35#
Joel - 16:51 65#
Karthik - 20:50 65#
Sara - 11:42 35#
Tom T. - 15:49 Rx
Eric Sr. - Mod
Grant - 12:02 Rx
Regina - 21:34 Rx
Orlando - 20:44 Rx
Jane - 20:51 50#
Kyle B. - 17:05 95#
Tom S. - 15:45 Rx
Brenda D. - 18:49 Rx
Chase A. - 16:48 65#
Mason - 19:01 Rx
Madison - Mod
Jeron - Mod
Tara - 358 Tabata 
Perla - 28:44 15#
Joe - 14:7 Rx
Quang - 17:10 95#
Rohan - Mod
Jason G. - 275 Tabata
Taylor - 11:18 Rx
Chase H. - Mod
Andres - 15:37 75#
Dakota - 17:30 15#
Jacque - 13:52 Rx
Matt - 14:44 Mod
Josh - 18:09 75#
Celena - 21:00 35#
Curtis - 13:50 65#
Martin - 16:43 65#
Melina - 17:12 Rx
Joobin - 11:36 Rx
Subhi - 19:02 Mod
Freddy - 16:23 75#
Steve P. - 24:50 65#
Cindy - 16:21 Rx
Bryan - 19:00 75#
Jenifer - 20:40 35#
Travis - 19:55 75#
Evelyn - 17:31 35#
Rhyna - 14:23 35#
Ram - 15:41 Rx
Nick B. - 12:17 Rx
Dom - 15:36 85#
Lucy - 17:00 15#
Kristine - 18:14 55#
Chris D. - 13:32 Rx
Hoangdan - 19:15 55#
Ian - 15:05 65#
Chris T. - 15:54 Rx
Claudette - 18:50 55#

Endurance
15 Min Assault Bike
5 min Rest
10 Min Row
5 Min Rest
5 Min Run

Gaylene
Penelope
Karen W. 
Brenda H. 
Brenda D. 
Odeh
Russyl
Jessica
Karen V. 

9.16.16 Torpedo

Skill: L-Sit - Accumulate 3 Minutes - Rings, Boxes, Ground

For time. Partition as needed.
40 Cal Row
40 Deadlifts (205#/125#)
40 Box Jumps (24"/20")

Grant - 6:17 Rx
Karthik - 10:29 185#
Francisco - 8:26 115#
Sara - 9:09 Rx
Sean K. - 7:01 125#
Simon - 9:18 145#
Lindsay Z. - 8:00 135#
Maira - 8:13 105#
Carmen - 8:56 Rx
Orlando - 8:00 Rx
Regina - 7:51 Rx
Tom T. - 7:07 Rx
Anthony B. - 9:13 Rx
Robert Mc. - 9:17 Rx
Jennifer Mc. - 12:00 105#
Freddy - 9:20 Rx
Himani - 11:05 95#
Dom - 9:44 145#
Anthony A. - 9:03 Rx
Kyle B. - 12:53 Rx
Chase H. - Mod
Cody - Mod
Tara - 5:41 Rx
Joe - 6:40 Rx
Brenda D. - 8:45 Rx
Amarjit - 9:52 185#
Brenda H. - 8:34 Rx
Angel - 2:58 Grace
Alvin - 6:51 185#
Kim - 7:04 Rx
Ariel - 6:16 Rx
Hoangdan - 10:07 115#
Andres - 9:30 Rx
Jacque - 7:33 Rx
Matt - 12:42 Rx
Suma - 11:40 75#

AWL
- (Snatch Pull + Snatch High Pull + Snatch) x 5 @60-75%
- Full Snatch - 10 @ 75-85%
- Back Squats - 6x3 @ 80-90%
- Weighted Planks

Joobin
Kristine
Cindy
Ernie
Sean L. 
Mason 
Lauren

7.18.16 Cycle

Skill: L-Sit Holds - 10 Attempts for Max time. (Floor/Box/Ring)

4 Rounds for reps and Cals
1 Min Double Unders
1 Min Assault Bike
1 Min Chest to Bar Pull Ups
1 Min Rest

Orlando - 255
Regina - 602
Jenna - 270 Rx
Justin - 400 Rx
Adam - 485
Bernie - 506
Grant - 247 Rx
Ernie - 362 Rx
Abby - 507
Kyle - 252
Amarjit - 594
Adrienne - 562
Eric Sr. - Mod
Cody - 526
Kristen - 480
Janelle - 101
Tom S. - 257 Rx
Ana - 239
Ravi - 529
Cross - 432
Greyson - 191
Russyl - 167 Rx
Sean P. - 218 Rx
Megan - 496 Rx
Gaylene - Mod
Jason G. - 280 Rx
Joe - 402 Rx
Tony - AWL
Brenda D. - 272
Alvin - 313 Rx
Kristine - 265 Rx
Maira - 887
Martin - 151 Mod
Andres - 506 Mod
Kim - 489
Dennis - 377 Rx
Jose - 324
Irish - 474
Sara - 244
Sheba - 244
Talia - 400
Chris D. - 295 Rxish
Rhyna - 170
Tom T. - 250 Rx
Chris T. - 409
Subhi - 399
Analilia - 541
Josh - 188 Rxish
Suma - 392
Joleen - 425
Ariel - 399 Rxish
Ram - 382
Brenda H - 667
Yajaira - 552
Melina - 708
Jenifer C. - 476
Hoangdan - 561
Nicole C. - 313 
Chris S. - 601
Cindy - 674
Rahul - 405
Himani - 379
Karen V. - 564

5.31.16 #FinishPitt

Skill: L- Sit - Accumulate 2 Minutes

9 Min EMOM
6 Power Cleans (11%/85#)
12 Sit Ups

Analilia - 9 45#
Jenifer - 8 75#
Dom - 7 70#
Regina - 9 Rx
Adam - 6 Rx
Carmen - 48:05 Murph
Winston - 46:20 Murph
Orlando - 9 Rx
Justin 6 Rx
Angel - 9 Rx
Maira - 9 65#
LIndsay H. - 9 Rx
Bernie - 7 Rx
Wury - 9 55#
Anthony A. - 9 95#
Rama - 9 25#
Jane - 8 Rx
Amy - 8 35#
Brandi - 8 35#
Joe G. - 9 Rx
Tara - Mod
Sean L. - 9 Rx
Brenda D. - 9 Rx
Joobin - Mod
Alvin - 9 Rx
Trinh - 9 55#
Rohan - Mod
Navs - Mod
Marika - 9 Mod
Chris D. - 9 Rx
Vanessa - 9 65#
Quang - 6 Rx
Jesse - 6 85#
Delilah - 9 65#
Melina - 8 Rx
Charyl - 9 Rx
Chris T. - 6 Rx
Lauren - 9 Rx
Tony - 7 Rx
Ram - 9 Rx
Andres - 8 Rx
Tom T. - 9 Rx
Irish - 6 Rx
Matt - 6105#
Jacque - 9 Rx
Cindy - 9 Rx
Cody - 9 Rx
Bryan - 8 (5#
Rhyna - 9 Rx
Suma - 6 35#
Robert Mu. - 9 Rx
Nicole L. - 8 55#
Subhi - 9 Rx
Freddy - 9 95#
Stephanie V. - 6 65#
Krystle - 9 12#
Rahul - 9 65#
Himani - 8 55#
Nicole C. - 4 Rx
Chris S. - 5 Rx
Hoangdan - 9 75#
Ian - 9 95#

Endurance
- Run Carosel
- Tabata - Bike, Burpee, Row
 
Monica
Jessica
Brenda H.
Karen V. 
Jacque
Stephanie V.
Mike
Gayelene
Penelope

6.29.14 Sunday Funday

WOD: Sunday Funday

Skill: L-Sits & 5 Touch & Go Power Cleans (135#/65#)

21 - 15 - 9
DB Thrusters
V-Ups

3 Minute Rest

9 - 15 - 21
DB Snatch
Burpees

Anthony - Mod
Maira - 17:54 20#
Brenda H. - 19:35 15#
Jason G. - 22:30 45#
Yvonne - 18:35 20#

1.15.14 Halfway

WOD: Halfway

Skill: L-Sit Holds / Muscle Ups or Chest to Bar Pull Ups

15 Min AMRAP
5 Power Snatches (115#/83#)
10 Pull Ups 
15 Double Unders

Try the L-Sit holds with your feet tucked at first, then attempt extending the legs and pointing the toes.  

Also, if you plan on competing in the CrossFit World Wide Open, register here ASAP.  The workouts start February 27th.  Register here! 

Mark N. - 180 Reps 85#
Vanessa - 224 43#
Anna - 227 20#
Orlando - 223 75#
Tom S. - 165 95#
Tasha - 240 25#
Chase - 155 55#
Rich V. - 215 Rx
Eric D. - 180 55#
Roheet - 171 65#
Corretta - 180 63#
Taylor -  167 85#
Bernie - -- Mod
Eric Sr. - 210 Mod
Jennifer P. - 242 Mod
Jordan - -- Mod
Tyler R. - -- Mod
Elisa - 210 Mod
Jen D. - 185 33#
Joe - 257 95#
Mark B. - 155 Rx
Jaclyn - 253 35#
Tom D. - 210 Rx
Nicole - 250 53#
Kyle M. - 185 95#
Angie - 210 43#
Bob - -- Mod
Rich E. - 210 45#
Becca - 255 25#
Yajaira - 200 15#
Spice - 203 85#
Jessica Her. - 200 25#
Maria - 205 33#
Adrienne - 242 35#
Subhi - 225 55#
Joobin - 275 95#
Leslie - 245 53#
Sean O. - 248 85#
Tyler M . - 152 65#
David V. - -- Mod
Jenifer - 180 Mod
Steve P. - 180 Mod
Yvonne - 178 - 43#
Lindsay Z. - 270 53#
Nick Z. - 156 115#
Amarjit - 200 55#
Tim - 183 85#
Kaela - 203 53#
Ronak - 240 33#
Marika - 225 33#
Jessica H. - 211 15#
Nick Bu. - 210 65#