2.13.18

12.28.17

Skill: Muscle Up Breakdown - Ring Swing, St. Pull Ups, Dips

8 Min AMRAP
4 Deadlifts (275#/185#)
6 Box Jumps (30"/24")


Maddy - Mod
Kimmy - 90 175#
Karen W. - 100 45#
Zach - 73 Rx
Ravi - 55 135#
Alex - 44 175#
Adam - 70 Rx
Kym - 90 115#
Analilia - 98 105#
Chi - 84 105#
Matt Sh. - 53 275#
Barrie - 77 55#
Katie V. - 64 115#
Lay - 84 125#
Ali - 85#
Maira - 96 135#
Rama - 96 95#
Arun - 84 125#
Tom T. - 65 Rx
Melina - 67 Rx
Eric Sr. - Mod
Jacque - 85 Rx
Brianna - 104 75#
Tom S. - 74 Rx
Gabby - 64 185#
Adrienne - 108 125#
Sean K. - 78 185#
AJ - 80 Rx
Katie M. - 70 135#
Carmen C. - 63 Rx
Regina - 77 185#
Jordan G. - Mod
Amarjit - 84 185#
Megan _ mod
Grant - Mod
Bailey - Mod
Steve R. - 98 135#
Cindy - 100 165#
Brenda D. - Mod
Joe - 100 Rx
Kristine - MBC
Jose - MBC
Skye - 72 225#
Nicole N. - 99 105#
Ram - 55 225#
Ivo - 108 185#
Jewell - 121 135#
Celena - 100 55#
Miguel - 84 165#
Nino - 84 135#
Robert P. - 100 125#
Kim - 120 145#
Leslie - 98 155#
Russell - 97 145#
Irish - 114 135#
Subhi - 84 225#
Leticia - Mod
Jully - 48 35#
Odeh - 72 215#
Gina - 86 155#
Joseph - 84 Rx
Shone - 84 185#

Endurance
15 Mins Bike
15 Min Run
15 Min Row

Brenda H. 
Karen W. 
Trinh

9.27.17

Skill: (Pull Up + C2B Pull Up + Muscle Up) x 10 

3 Rounds
10 Burpees
20 AKBS
30 Cal Assault Bike
40 Crunches

Michele - 249 10kg
Yajaira - 23:54 16kg
Travis - 22:08 32kg
Casey - 23:23 20kg
Drew - 19:16 20kg
Carmen C. - 19:42 20kg
Katie - 22:03 16kg
Lauren - MBC
Joseph - 16:48 24kg
Katie - 18:53 16kg
Grant - Mod
Joel - 22:14 20kg
Chi - 21:19 12kg
Christian - 19:13 18kg
Robert Mu. - 17:22 24kg
Arun - 259 12kg
Claudette - 21:55 10kg
Maira - 21:57 14kg
Padmini - 23:57 12kg
Tom S. - 17:21 24kg
Darlene - 24:35 10kg
Shruti - 21:59 14kg
Jane - 12:39 12kg
Sean K. - 17:59 24kg
Tom T. - 18:46 32kg
Eric Sr. - Mod
Quang - 18:36 32kg
Heather - 25:44 16kg
Tara - Mod
Bernie - Mod
Brenda D. - 18:45 14kg
Rohan - Mod
Madison - TC
Jason G. - 22:57 32kg
Chris D. - 16:50 24kg
Natasha - MBC
Robert P. - 21:02 14kg
Vanessa - 15:51 18kg
Laura - 15:51 18kg
Steve V. - 17:00 24kg
Brandi - 22:30 12kg
Angie - 19:41 16kg
Jacque - 17:58 16kg
Anna - 19:20 16kg
Russel - 20:00 10kg
Melina - 18:41 16kg
Jewell - 18:28 14kg
Jesse - 23:41 14kg
Karthik - 16:22 24kg
Trinh - 22:21 12kg
Hoangdan - 22:32 12kg
Gabby - 21:12 12kg
Nita - 22:45 12kg
Lisa - 22:55 12kg
Rich - 20:45 20kg
Ryan L. - 18:50 24kg

OLY
- Snatch
- Jerks
- Front Squats

Dom 
Odeh
Joobin
Carlos
Kristine
AJ
Ram
Cindy

5.7.16 Snowball

Skill: Overhead Squat - 7x3 Weight by Feel

9 Min AMRAP
1 Muscle Up 
10 American KB Swings (28kg/16kg)
* Add 1 MU each round

Robert Mc. - 5+7
Ravi - 6+4
Shanon - 4+4 Rx
Nita - 6
Manish - 5+6
Lisa - 6+5
Lindsay Z. - 5+11
Joleen - 5+1
Rhyna - 5+9
Anthony A. - 3+2 Rx
Megan - 6
Gaylene - Mob
Jessica - 7
Chris D. - 5+8
Karen W. - 4
Jewell - 7+1
Ana - 5+1
Vanessa - 5+5
Mike - 5
Adrienne - 6+7
Taylor - 6
Cody - 6+5
Nicole C. - 5+2
Chris S. - 5+2
Brandi - 6+6
Steve V. - 5+6
Sean L. - 5+6
Dennis - 24:00 DT 
Nick B. - Mod
Rose - 4+8
Amarjit - 5
Mason - 5+4 Rx
Rama - 6
Raghu - 5+3
Suma - 6+3
Charles - 5+5

8.25.14 Munster

WOD: Munster

Skill: KB Snatches

5 Rounds of:
Run 200m 
5 Muscle Ups 
20 Sit Ups 
5 Tire Flips

Scale to 5 strict pull ups if not doing muscle ups.  Proper set up position while flipping the tires.

Nicole C. - 16:32
Chris S. - 16:06
Grant - 18:00
Regina - 20:09
Orlando - 16:15
Oscar - 14:44
Kody - 15:05
Joobin - 21:57
Fernando D. - 14:26
Jen D. - 16:17
Teria - 20:43
Taylor - 27:02 Rx
Eric Sr. - 20:16
Angelina - 21:59
Carla - 23:40
Ryan - 22:33
Jennifer P. - 22:24
Maria R. - 24:52
Anthony - Mod
Jordan - Mod
Cole - 15:07
Ethan - 15:20
Becca - 16:58
Joe - 13:02
Dennis - Mod
Megan - 19:33 Rx
Cara - 16:56 
Tyler M. - 19:14
Bob - 13:58
Jovany - 15:08
Jenna - 17:00
Nicole H. - 16:33
Tom S. - 32:30 Rx
Cindy - 15:24
Brenda H. - 15:55
Lou - 19:33
Chris T. - 17:28
Maira - 14:12
Robert - 20:13 
Gaylene - 18:11
Ronak - 11:31
Jason T. - Mod
Marika - 14:52
Kristine - 15:17
Nick B. - 20:41 Rx
Travis - 18:43
Adrienne - 16:06
Tim - 19:05
Irish - 14:47
Tony P. - 19:06
Kat - 13:43
Subhi - 14:21
Rich E. - 12:50
Charise - 12:26
Jessica Hg. - 15:50
Ana - 14:02
Kaela - 15:33

7.11.14 Belbrook

WOD: Belbrook

Skill: Weighted Sled Push x 5

10 Min AMRAP
2 Muscle Ups
10 Dead lifts (155#/85#)

Scale 4 Chest to Bar Pull Ups if not able to perform Muscle Up. Use your legs to raise and lower the weight during the dead lift. 



Maria R. - 92 Reps 35#
Angelina - 99 35#
Joey - 84 155#
Vanessa - 111 83#
Brenda H. - 100 73#
Maira - 98 83#
Taylor - 37 Rx
Kody - 140 155#
Teria - 84 53#
Corretta - 114 83#
Tim - 85 155#
Megan - 73 Rx+
Eric Sr. - 64 155#
Jennifer P. - 130 53#
Mason - 84 155#
Ryan - 75 155#
Adrienne - 37 63#
Nicole - 17:12 Trio Rx
Bernie - 85 Rx+
Anthony - 86 Rx+ (20min)
Tom S. - 132 Rx+ (20min)
Joe -96ish Rx
Chase - 76 Mod
Leslie - 99 83#
Cross - SPT
Greyson - SPT
Gaylene - 129 Mod
Kristine - 130 Mod
Joobin - 60 Rx+
Elisa - 101 185#
Danielle  - 85 95#
Cindy - 98 53#
Rick - 76 95#
Emily - SPT
Dennis - 121 Rx
MFF - 134 Rx
Sara - 152 85#
Charise - 107 95#
Jenifer - 126 103#
Lindsay 130 85#
Subhi - 96 135#
Marika - 127 63#
Sean L. - 104 145#
Maria - 114 93#

4.23.14 Amanda

WOD: Amanda

Skill: Double Unders

9 - 7 - 5
Muscle Ups
Full Snatch (135#/93#)

Scale as needed.  Work to the bottom of the squat and maintain a good press overhead. 

Rich V. - 7:18 135#
Tara - 14:10 63#
Jen D. - 5:12 43#
Regina - 7:01 33#
Quan - 6:00 15#
Joey - 9:15 135#
Roheet - 8:01 65#
Kody - 9:17 95#
Vanessa Ch. - 6:57 38#
Abby - 10:21 63#
Corretta - 9:45 63#
Rich E. - 3:52 85#
Charise - 3:41 53#
Denim - 19:48 Rx
Elisa - 7:58 73#
Jordan - -- Mod
Anthony - 12:15 135#
Sean P. - 8:09 95#
Becca - 9:33 43#
Dennis - 12:32 115#
Danielle - 8:38 63#
Melissa - 9:18 33#
Brenda D. - 8:24 43#
Clay - -- Mod
Kody - -- Mod
Jake - -- Mod
Angie - 5:38 43#
Steve V. - 9:09 95# (MU)
Karen - 6:45 33#
Megan - 7:18 93#
Danny - 17:35 115# (MU)
Tom S. - 13:09 135# (MU)
Jenn J. - 5:50 25#
Ruben - 16:40 95# (MU)
Joe - 12:40 135#
Joobin - 15:12 95# (MU)
Patricia - 7:28 33#
Jovany - 6:34 45#
Nicole - 8:15 63#
Greyson - SPT
Cross - SPT
Stephanie - 5:40 33#
Mark B. - 13:28 115#
David - 19:47 115# (MU)
Spice - 8:09 85#
Carmen - 8:11 33#
Chase - 5:58 65#
Natalie - 6:15 53#
Irish - 7:20 15#
Fernando D. - 11:44 135#
Marika - 5:26 33#
Adrienne - 7:23 25#
Brenda H. - 7:04 25#
Vanessa Ce. - 6:29 43#
Amarjit - 5:32 65#
Subhi - 8:21 85#
Ram - 7:50 65#
Merlina - 8:20 25#
Maria - 8:00 53#
Mike T. - 9:45 95#
Jessica Hg. - 11:58 25#
Nick Bre. - 15:52 Rx