8.31.15 Energizer

WOD: Energizer

Skill: Snatch Balance 4,4,4 @ 70%, 3,3,3 @ 80%, 2,2,2 @ 90+% 1RM Snatch

21 - 15 - 9
Full Snatch (75#/53#)
Box Jumps (24"/20")

CrossFit Team series starts on September 8th.  2 Men + 2 Women complete the prescribed workouts within 6 days of announcement.  Rx and scaled divisions!  The cost is $80 per team and you must enroll online.  If you are interested leave your name in the comments below and we can work on formulating teams.



Jenna - 8:55 Rx
Joobin - 8:19 Rx
Jesse - 12:13 65#
Regina - 12:53 63#
Orlando - Mod
Soham - 10:53 35#
Shelby - 12:54 45#
Sofia - 12:29 45#
Lisa - 11:20 53#
Kellie - 10:57 53#
Fernando - 9:14 Rx
Eric Sr. - 13 Stunna
Vince - 15:53 65#
Yajaira - 16:19 Rx
Nicole C. - 16:23 53#
Chris S. - 15:45 65#
Shanon - 9:31 53#
Michele - 11:49 43#
Ryan L. - 14 Stunna Mod
Ana - 8:19     53#
Robert - 13:40 75#
Andres - 13:47 Rx
Eric G. - 11:36 Rx
Megan - 7:12 Rx
Cristina - 9:03 Rx
Joe G. - 6:34 Mod
Amarjit - 12:36 65#
Heather - 10:10 53#
Tara - 10:02 Rx
Sean L. - 14:16 75#
Brenda D. - 11:56 Rx
Maira - 14:58 53#
Brenda H. - 14:38 Rx
Mason - 10:34 75#
Rich E. - Mod
Tricia - 11:45 15#
Jose E. - Mod
Mark - Mod
Stephanie B. - 14:05 63#
Ray - 11:02 65#
Ravi - 6:38 Mod
Melina - 11:04 35#
Trinh - 14:10 35#
Tom T. - 10:35 Rx
Phil - 11:01 Rx
Bryan - 16:40 65#
Caitlynn - 13:26 35#
Vana - 11:18 35#
Lauren - 11:45 Rx
Tony - 13:58 65#
Tim - 8:22 Rx
Tyler - 14:18 75#
Jamie - 10:29 25#
Rick - 13:29 65#
Ram - 9:24 Rx
Subhi - 6:22 Mod
Gaylene - 9:36 35#
Danielle - 8:47 Rx
Travis - 11:22 75#
Jessica - 14:18 Rx
Hoangdan - 11:47 35#
Nicole H. - 8:40 Rx
Irish -10:33 Rx
Nick B. - 7:43 Rx

8.30.15 Stunna

WOD: Stunna

Skill: Strict Pull Ups 8,8,8,8,8

14 Min EMOM
Odd: 20 AKBS (24kg/16kg)
Even: 15 Push Ups

Joe P. - 14 20kg
Jessica - 14 10kg
Jose E. - 13 16kg
Soham - 14 10kg
Heather - 13 10kg
Kristine - 12 Rx
Shelby - 14 10kg
Vince - 14 12kg
Gaylene - 14 16kg
Delilah - 13 14kg
Vanessa - 14 Rx
Jamie J. - 8kg
Shanon - 14 Rx
Orlando - 14 20kg
Regina - 14 Rx
Sergio - 10 24kg
Chris T. - 12.5 20kg
Tim - 14 Rx

AWL
Tim 
Joobin
Cristina
Carmen
Bernie
Lauren
Ernie

8.29.15 Jess

WOD: Jess (Happy Birthday Jessica!)

Skill: Deadlifts - 3,3,3,3,3,3,3 @ 85%

10 Min AMRAP
8 HSPU's
8 Knee to Elbow
50 Double Unders

Gaylene - 330
Kristine - 272
Manish - 280
Lindsay Z. - 310
Jose E. - 399
Chris T. - 280
Hoangdan - 396
Michele - 375
Prince - 338
Vanessa - 303
Chris D. - 264
Delilah - 280
Chris S. - 198
Nicole C. - 338
Amelia - 400
Nita - 330
Megan - 363 Rx
Ray
Dennis - 422 Rx
Joobin
Tyler M.
Eric G.
Mason - 267 Rx

8.28.15 Lotus

WOD: Lotus

Skill: Hollow Holds -  20 Secs On / 40 Secs Off for 10 Mins

21 - 15 - 9
Burpee Broad Jump
Bar Rows
then 
50 Sledgehammers

Mobility tomorrow at 11am.

Nicole H. - 9:09
Carmen - 8:17
Sofia - 13:50
Soham - 11:32 
Amy S. - 10:36
Garrett F. - 8:23
Kellie - 10:02
Taylor - 12:07
Abby - 14:18
Regina - 9:32 
Orlando - 13:07
Eric Sr. - 12:10
Yajaira - 15:36
Chris S. - 12:29
Nicole C. - 14:38
Carla - 21:28
Ernie - 9:31
Robert - 7:24
Ryan L. - 9:17
Ana L. - 8:48
Joe - 7:26
Cristina - 9:38
Cindy - 9:06
Chase - 8:24
Gaylene - 7:45
Leslie - 8:23
Mason - 8:11
Vana - 10:55
Jenifer - 15:20
Ravi - 9:31
Kristine - 8:59
Vince - 12:20
Jose E. - 17:44
Ana D. - 12:46
Nick B. - Mod
Chris T. - 12:17
Ryan C. - 10:16
Kaela - 12:50
Ray - 11:14

Carmen
Tim
Joobin
Irish
Cristina

8.27.15 Press Out

WOD: Press Out


Skill: Back Squats 9,9,9,9 @ 70-80%

5 Rounds
8 Push Press (135#/93#)
5 Muscle Ups

Scale to 6 C2B Pull Ups + 6 Dips

Abby - 5:11 53#
Jesse - 8:38 95#
Shelby - 9:54 53#
Sofia - 8:24 53#
Regina - 8:56 83#
Orlando - 9:10 135#
Kellie - 7:26 53#
Soham - 7:59 35#
Lindsay Z. - 5:34 53#
Chase - Mod
Tom T. - 8:29 95#
Taylor - 16:19 115#
Yajaira - 10:10 63#
Adam - 16:09 135#
Megan - 11:20 93#
Ana - 11:48 73#
Ryan L. - 20:45 Rx
Sean L. - 13:46 135#
Joe - 10:54 Rx
Maira - 8:51 53#
Mason - 18:36 Rx
Brenda H. - 10:58 63#
Brenda D. - 13:20 83#
Cindy - 14:36 83#
Steve P. - 8:30 65#
Jenifer - 9:06 63#
Andres - 9:56 135#
Vince - 10:14 85#
Melina - 9:41 53#
Ravi - 11:07 75#
Jewi - 9:16 35#
Ray - 8:31 95#
Trinh - 7:24 35#
Danielle - 10:55 93#
Dennis - 11:00 Rx
Robert - Mod
Nicole H. - 10:19 83#
Chris D. - 16:20 135#
Irish - 12:38 73#
Vanessa - 16:38 73#
Joobin - Mod
Caitlynn - 9:11 35#
Delilah - 11:57 63#
Tim - Mod
Josh - 16:58 85#
Tara - Mod
Karen - 9:08 53#
Subhi - 5:54 Mod
Hoangdan - 7:58 35#
Jessica - 7:41 53#
Victor - 11:09 115#
Amelia - 7:42 35#

8.26.15 P.O.P.

WOD: P.O.P. (Points of Performance)

Skill: Run 1 Mile 
then 
Clean technique (Scarecrow Squats, Deadlift+Shrug, Power Pulls)

3 Rounds
8 Power Cleans (165#/133#)
15 Box Jumps (30"/24")
25 Hollow Rocks

Alex - 8:32 83#
Lisa - 10:02 73#
Jesse - 10:34 65#
Chris T. - 36:00 AWL
Abby - 10:10 83#
Giana - 13:56 53#
Anthony - 13:27 Rx
Tom S. - 12:14 Rx
Eric Sr. - Mod
Carla - 10:31 35#
Chris S. - 11:40 95#
Nicole C. - 10:11 53#
Ana - 13:12 103#
Joe - 7:08 165#
Sean L. - 11:43 165#
Ryan L. - 10:27 135#
Mason - 9:17 Rx
Amarjit - 10:04 115#
Eric G. - 12:41 155#
Chase - 8:06 115#
Brenda D. - 11:15 103#
Garrett C. - 11:16 115#
Cindy - 13:57 103#
Steve P. - 8:23 95#
Kristine - 9:07 83#
Nicole H. - 8:16 103#
Karen - 11:03 53#
Jose E. - 12:41 95#
Trinh - 8:29 35#
Mark - 11:08 135#
Leslie - 8:11 103#
Melina - 9:47 63#
Yajaira - 12:09 63#
Tom T. - 10:40 135#
Gaylene - 12:30 103#
Ana D. - 8:35 43#
Bryan - 10:50 95#
Michele - 7:40 53#
Caitlynn - 8:20 35#
Vanessa - 9:17 93#
Natalie V. - 7:44 53#
Dustin - 9:30 95#
Kurt - 9:27 65#
Delilah - 11:32 83#
Stephanie V. - 11:14 53#

Nick N. 
Carmen
Irish
Vana
Danielle
Tara
Joobin
Bernie
Ram
Tim
Nick B. - Mod

8.25.15 Tako

WOD: Tako


Skill: Weighted Push Ups - 15,15,10,10,10,5,5

2 Rounds for time.
15 Burpees
30 Double Unders
20 Deadlifts (185#/133#)
50 Double Unders
20 Wall Balls (20#/14#)
30 Double Unders
15 Russian Twists 

Carmen - 11:55 133#
Sofia - 19:48 63#
Shelby - 18:12 63#
Alex - 18:41 133#
Lisa - 19:33 83#
Regina - 15:12 133#
Orlando - 16:31 185#
Soham - 10:00 65# (1)
Lindsay Z. - 12:41 83#
Angela - 16:22 83#
Robert - 14:54 Rx
Tom S. - 30:44 Rx
Carla - 20:37 35#
Chris S. - 26:57 135#
Adam - 17:42 185#
Dennis - 11:35 Rx
Joe - 17:02 Mod
Tara - 14:58 Rx
Sean L. - 17:38 185#
Ryan L. - 16:01 155#
Mason - 18:48 185#
Eric G. - 23:20 185#
Megan - 14:46 Mod
Brenda D. - 15:14 Rx
Nicole H. - 13:31 Rx
Chase - 13:37 155#
Jason G. - 19:25 Mod
Cindy - 14:40 133#

Mark - 20:49 Rx
Jesse - 27:00 115#
Joobin - 9:58 Rx
Andres - 15:01 185#
Heather - 17:51 83#
Becca - 14:37 103#
Matt - 14:12 145#
Jacque - 11:51 Rx
Ray - 14:47 155#
Jose E. - 19:19 135#
Ravi - 15:07 103#
Michele - 13:00 83#
Bryan - 19:42 135#
Victor - 13:41 185#
Chris T. - 18:14 185#
Jason T. - 22:53 Rx
Melina - 17:16 73#
Maira - 13:36 83#
Tom T. - 15:26 155#
Rich E. - 17:50 185#
Jamie J. - 13:15 35# (1)
Gaylene - 17:12 133#
Kurt - 15:40 65#
Caitlynn - 16:17 53#
Trinh - 19:10 53#
Karen - 25:04 103#
Dustin - 15:35 95#
Shanon - 14:17 103#
Tony - 19:35 135#
Irish - 17:18 123#
Ram - 18:23 Rx
Tyler - 21:17 135#
Ryan C. - 20:29 185#
Steve P. - 20:53 135#
Rick - 19:37 95#
Jenifer - 20:10 103#
Ana - 13:01 Rx
Taylor - 16:11 155#
Jewi - 20:02 55#

8.24.15 97

WOD: 97

Skill: Front Squats 8,8,5,2,2,1

14 Min AMRAP
9 Pull Ups
7 Split Jerks (115#/93#)
9 Sit Ups
7 KB Swings (24kg/16kg)

Joobin - 204 Rx
Orlando - 143 95#
Regina - 130 73#
Kellie - 152 63#
Eric Sr. - 133 95#
Vince - 112 65#
Tom S. - 141 Rx
Anthony - 158 Rx
Michele - 201 53#
Ronak - 226 Mod
Shanon - 208 63#
Chris S. - 147 85#
Nicole C. - 143 53#
Victor - 144 115#
Robert - 161 Rx
Jason G. - 130 Rx
Megan - 166 Rx
Dennis - 204 Rx
Joe - 224 Rx
Andres - 153 95#
Chase - 208 95#
Mason - 173 Rx
Ryan L. - 169 95#
Maira - 175 53#
Brenda D. - 217 63#
Ana - 175 53#
Nicole H. - 163 Rx
Stephanie B. - 160 63#
Ravi - 153 85#
Martin - 201 95#
Jacque - 138 Rx
Matt - 133 95#
Mari - 137 43#
Ray - 174 85#
Trinh - 153 33#
Chris T. - 129 115#
Kyle M. - 133 Rx
Gaylene - 197 35#
Irish - 148 73#
Vanessa - 165 83#
Steve P. - 169 65#
Caitlynn - 135 35#
Delilah - 166 53#
Bryan - 128 95#
Jenifer - 166 53#
Jason T. - 128 95#
Vana - 131 53#
Dustin - 176 65#
Tara - 175 Rx
Alex - 255 73#
Eric G. - 135 115#
Hoangdan - 160 35#
Tyler M. - 128 95#
Subhi - 240 Mod
Jessica - 204 53#

8.23.15 Clean'n House

WOD: Clean'n House

Skill: Double Squat Wall Balls 10,10,10,10,10

3 Rounds
10 Cleans (135#/103#)
10 Burpees

Jessica - 7:55 75#
Gaylene - 7:51 Rx
Kristine - 7:22 83#
Alex - 6:30 Rx
Sofia - 7:40 53#
Shelby - 6:54 53#
Vanessa - 12:12 95#
Delilah - 9:42 78#
Regina - 8:31 93#
Orlando - 6:57 Rx
Nita - 7:21 53#
Manish - 8:21 95#

Carmen 
Regina
Orlando

8.22.15 Box Life

WOD: Box Life

Skill: DB Bent Over Rows 8,8,8,8,8

4 Rounds
20 Toes to Bar
20 Push Press (75#/53#)
2 Sled Pushes
2 Tire Flips

Ronak - 20:22 53#
Becca - 18:07 Rx
Manish - 19:48 65#
Tricia - 18:50 25#
Dennis - 10:00 Rx
Danielle - Mod
Anthony - 21:31 Mod
Jason G. - 25:12 Rx
Megan - 13:45 Rx
Michele - 16:30 43#
Vanessa - 16:19 Rx+
Delilah - 23:19 Rx
Jen T. - 16:59 Rx
Caitlynn - 19:48 35#
Yuliia - 19:20 15#
Alex - 13:20 (3) 45#
Joel - 21:45 65#
Jamie - 22:27 15#
Tyler - 22:41 75#
Nita - 23:34 35#
Jason T. - Mod
Vana - Mod
Tim - Mod
Ryan - 16:28 75#
Mason - 15:20 75#
Gaylene - 30:30
Nicole H. - 32:04 Rx
Kristine - 35:10 Rx
Andres - 34:57

8.21.15 Redline

WOD: Redline

Skill: Romanian Deadlift 7,7,7,7,7

30 - 20 - 10
Pull Ups
Overhead Lunges (45#/25#)

Abby - 12:09
Alex - 15:53 Rx
Shelby - 10:42
Christian - 11:55
Carmen - 10:17
Kellie - 10:51
Eric Sr. - 16:50
Orlando - 12:42
Regina - 11:41
Michele - 7:04
Carla - 8:52
Nicole C. - 7:59
Chris S. - 10:30
Prince - 9:10
Ana - 11:09
Ram - 11:02
Amarjit - Mod
Joe - 5:28 Mod
Jose R. - Mod
Mason - 8:22 Rx
Ryan L. - 9:17 Rx
Leslie - 10:21
Megan - Mod
Ray - 7:15 
Ravi - 11:55 Rx
Gaylene - Mod
Nicole H. - 8:16
Caitlynn - 10:33
Matt - 9:33
Jacque - 9:01
Jose E. - 11:28

Carmen 
Danielle
Andres
Kaela
Tim
Irish

8.20.15 Wilmot

WOD: Wilmot

Skill: Jerks 6,6,6,4,4,4,2,2,2

6 Rounds
50 Air Squats
25 Ring Dips

Compare to 1.27.15

Abby - 16:11
Garrett F. - 16:30 
Alex - 22:06
Shelby - 20:33
Regina - 20:43
Orlando - 24:32
Kellie - 17:07
Lindsay Z. - 23:33
Danielle - 24:33
Angela - 24:32
Adam - 29:20 Rx
Carla - 21:27
Shanon - 27:47 Rx
Ana - 14:2
Jose R. - 26:35
Noemi - 24:07
Joe - 23:45 Rx
Tom S. - 28:38
Maira - 17:42
Jason G. - 34:00
Cindy - 23:00
Lauren - 17:10
Mason - 21:11
Karen - 19:05
Kristine - 18:27
Andres - 13:06
Gaylene - 16:35
Becca - 20:17
Stephanie B. - 16:52
Brenda H. - 18:56
Ravi - 15:59
Nino - 29:27
Trinh - 16:15
Melina - 16:20
Yajaira - 24:45
Leslie - 16:44
Chris T. - 14:53
Tom T. - 21:46
Kaela - 17:29
Steve P. - 16:58
Brian - 18:12
Vanessa - 16:56
Delilah - 16:52
Caitlynn - 15:21
Irish - 16:44
Jenifer - 19:05
Jose E. - 18:49
Eric G. - 17:14
Stephanie V. - 25:29
Jessica - Mod
Ian - Mod
Hoangdan - 19:04
Carlos - 22:33
Sheila - 20:35
Bryan N. - 21:45
Jamie - 19:15
Tyler - 24:16
Jason T. - 28:36 Rx

8.19.15 Gains Train

WOD: Gains Train

Skill: Snatch Grip High Pulls 5,5,5,3,3,3,1,1,1

16 Min AMRAP
8 Over the Box Jumps (24"/20")
2 Rope Climbs
8 KB Swings (32kg/16kg)

Endurance Class this Saturday 8/22 @ 11:00am (At Myo)

Kellie - 144
Alex - 153 Rx
Lindsay Z. - 257
Giana - 96
Abby - 147
Tom S. - 100 Rx
Angela - 132
Carla - 173
Karen - 126
Joe - 200
Sean L. - 158
Chase - 9:40 Mod
Brenda D. - 162
Garrett C. - 128
Mason - 146
Jason G. - 131 Rx
Cindy - 134
Becca - 116 Rx
Tom T. - 148
Gaylene - 144
Kristine - 136 Rx
Martin - 140
Vince - 135
Brenda H. - 180
Leslie - 132 Rx
Maira - 191
Yajaira - 157
Matt - 152
Jacque - 134 Rx
Jason T. - 90
Melina - 172
Nino - 147
Victor - 126 Rx
Ryan C. - 131
Dennis - 189 Rx
Caitlynn - 162
Trinh - 190
Travis - 147
Brittney - 153
Bryan - 118
Michele - 210
Taylor - 149
Ram - 172
Dustin - 118
Tyler - 152
Subhi - 232
Jamie - 188
Jose E. - 159
Ray - 152
Jewi - 152
Tanya - 90

Andres
Joobin
Lauren
Tim
Tony
Tara
Amarjit
Irish