1.31.16 Driver

Skill: Push Press - 5,5,3,3,3,1,1,1,1

For time.
15 Bar Rows
15 DB Snatches 
20 Air Squats

 Ravi - 7:42 30#
Mike J. - 11:04 20#
Jessica - 13:43 20#
Ian - 7:31 25#
Nicole L. - 11:54 15#
Josh - 10:04 30#
Yajaira - 10:53 20#
Alex - 8:26 20#
Becca - 8:47 20#
Winston - 9:12 30#
Hoangdan - 10:-05 20#
Bob - 9:35 20#
Carmen - 8:38 25#
Chris T. - 9:37 35#
Mason - 9:01 45#
Sergio - 8:14 30#
Charles - 9:01 25#
Regina - 9:49 25#
Orlando - 9:31 35#
Prince - 8:46 20#
Nita - 8:50 15#
Manish - 10:26 25#

AWL
Back Squats - 6x6 @ 85%

Delilah
Nick B.
Tony
Tara
Alex
Vana
Jason G.
Lauren
Kristine
Joobin
Irish

1.30.16 Deuces Wild

Skill: Handstand Practice

6 Min AMRAP
5 Deadlifts (205#/155#)
7 Toe to Ring

Rest 3 Mins

6 Min AMRAP
10 Push Ups
18 Double Unders


Michele - 287 125#
Daniel - 216 205#
Josh - 272 185#
Adrienne - 219 95#
Sean L. - 307 205#
Manish - 247 115#
Nita - 213 85#
Jose - 317 135#
Vanessa - 303 85#
Chris D. - 199 Rx
Shanon - 325 Rx
Chris S. - 296 205#
Nicole C. - 280 105#
Subhi - 186 155#
Chris T. - Mob
Amelia - 202 75#
Penelope - 224 55#
Gaylene - Mob
Nick B. - Mod
Dennis - Mod
Freddy - 277 145#
Tom S. - 234 Rx
Prince - Mob

1.29.16 Rush

Skill: Back Squats - 7x3 @80-90%

4 Rounds for time or 15 min cap
15 Burpees
7 Push Jerks (135#/95#)
2 Rope Climbs

Winston - 14:51 115#
Carmen - 87 95#
Justin - 86 115#
Jesse - 12:25 Mod
Ravi - 14:51 95#
Gaby - 13:41 65#
Abby - 94 65#
Jacque - 70 Rx
Lindsay Z. - 11:08 55#
Jenifer - 13:36 75#
Michele - 12:03 75#
Nicole L. - 13:30 55#
Eric Sr. - Mod
Kyle - 84 65#
Orlando - 12:57 135#
Regina - 14:42 85#
Tom S. - 95 Rx
Nicole C. - 87 55#
Chris S. - 89 105#
Cody - 11:56 105#
Chase - 11:41 105#
Ray - Mod
Steve P. - Mod
Joe - 11:24 Rx
Mason - 87 Rx
Freddy - 12:26 75#
Noemi - 12:15 55#
Gaylene - 11:42 33#
Brenda D. - 13:12 85#
Jenna -Mod
Cindy - 11:16 95#
Simon - 13:35 65#
Ram - 90 Rx
Lisa - 13:51 55#
Kristine - 13:56 65#
Ana - 10:15 85#
Charles - 11:28 85#
CJ - 9:38 Rx
Lori - 12:06 55#
Cristina - 11:09 85#
Nita - 12:40 45#
Chris T. - 13:02 135#
Subhi - 11:07 85#

AWL
Front Squats - 6x6 @ 75%
3 Position Power Snatch

Chris D. 
Vanessa
Delilah
Jason T.
Jason G.
Vana
Joobin
Lauren
Kristine
Tara

1.28.16 Check Up

Skill: Bar Muscle Ups - 4,4,4,4,4,4

For time.
50 Sit Ups
40 American KB Swings (20kg/16kg)
30 Box Jumps (24"/20")
20 Dips
10 Power Snatch (135#/95#)

Rope Climbs tomorrow!  Bring longer socks or pants!

Sergio - 8:51 95#
Carmen - 9:48 65#
Jacque - 11:08 85#
Adam - 11:29 115#
Lindsay Z. - 7:30 55#
Regina - 9:47 75#
Orlando - 11:16 115#
Subhi - 9:43 95#
Vince - 9:25 65#
Tiffany - 7:57 35#
Steve V. - 13:4895#
Bernie - 14:55 Rx
Ernie - 11:24 Rx+
Ray - Mod
CJ - 6:28 Rx
Joe - 6:54 Rx
Mason - 7:59 115#
Freddy - 10:34 95#
Simon - 11:39 65#
Gaylene - 8:33 35#
Jenna - 7:37 Rx
Alex - 10:16 75#
Tara - 10:11 Rx
Chase - 8:47 105#
Maira - 8:02 35#
Becca - 8:11 65#
Ana - 7:35 65#
Dennis - Mod
Cindy - 10:27 75#
Lisa - 7:43 55#
Lori - 8:33 33#
Trinh - 7:50 33#
Brenda H. - 9:32 65#
Yajaira - 9:47 65#
Karen - 8:54 35#
Adrienne - 10:33 35#
Tom T. - 8:19 115#
Melina - 6:40 55#
Ruben - 8:10 25#
Nick B. - 7:36 Rx
Justin - 11:16 95#
Daniel - 8:54 115#
Ryan C. - 8:21 95#
Amelia - 7:54 35#
Ram - 8:10 115#
Chris T. - 10:12 125#
Lauren - 7:19 75#
Cristina - 6:45 75#
Brenda D. - 8:46 75#
Stephanie V. - 11:40 55#
Hoangdan - 11:00 55#
Jose - 14:58 95#
Charles - 10:10 65#
Kristine - 12:31 75#


Endurance Challenge - Record 3 Mile time by February 11th.
Endurance

Med Ball Sprint
15yds
30yds
45yds
60yds 
60 yds
45yds
30yds
15yds

Rest 5mins

Run 800m (without Med Ball)

Robert
Carmen 
Angie
Jake

1.27.16 Kara

Skill: Floating Deadlifts - 5x5

For time.
100 Wall Balls (20#/14#)
EMOM
10 Double Unders


Jesse - 11:43 10#
Ravi - 8:29 20#
Gaby - 9:34 12#
Jacque - 7:45 14#
Abby - 7:57 14#
Eric Sr. - 8:23 20#
Courtney - 8:42 10#
Roheet - 7:37 16#
Gina T. - 9:40 12#
Nicole L. - 11:20 10#
Chase - 8:48 Mod
Nicole C. - 10:29 12#
Chris S. - 10:42 20#
Gaylene - Mob
Jenifer - 9:11 10#
Steve V. - 10:58 Rx
Freddy - 8:40 16#
Marika - 8:42 12#

Karen - 14:37 10#
Joe - 4:46 Rx
Tom S. - 11:48 Rx
Mason - 8:49 Rx
Noemi - 7:26 10#
Brenda D. - Mod
Jenna - Mod
Jason G. - 11:00 Rxish
Becca - 7:32 Rx
Cindy - 7:55 14#
Martin - 6:21 20#
Melina - 7:39 14#
Trinh - 6:55 10#
Simon - 6:48 14#
Jose - 9:50 20#
Michele - 5:51 14#
Bryan - 7:34 20#
Yajaira - 10:31 14#
Leslie - 6:48 14#
Tom T. - 5:57 20#
Cristina - 7:56 Rx
Charles - 8:40 16#
Shanon - 5:58 Rx
Hoangdan - 8:28 10#
Adrienne - 6:37 10#
Ryan L. - 11:29 Rxish
            
AWL
Back Squats 6x5 @85%
Power Clean+3 Jerks

Nick B.
Vana
Jason T.
Joobin
Lauren
Tony
Irish
Kristine
Vanessa

1.26.16 Breeze

Skill: Overhead Squat - 3x5@75%, 3x3@85%

5 Rounds
11 Strict Pull Ups
10 Push Ups
9 Back Racked Lunges (95#/65#)

Mobility Class tomorrow @ 3pm
Advanced Weightlifting tomorrow @7pm


Jesse - 12:35 95#
Jacque - 18:04 Rxish
Vanessa - 12:55 65#
Sergio - 11:29 Rxish
Abby - 16:48 65#
Adam - 14:07 Rxish
Regina - 13:14 65#
Orlando - 13:08 95#
Carmen - 14:10 65#
Michele - 8:44 65#
Ravi - 10:32 85#
Roheet - 14:02 95#
Gina T. - 11:56 (3) 45#
Courtney - 12:50 45#
Kyle - 13:07 
Amy S. - 13:00 25#
Vince - 15:42 65#
Tom S. - 22:41 Mod
Shanon - 13:02 Rx
Ray - Mod
Jenna - 9:12 Rx
Jenifer - 10:43 55#
Mason - 13:14 Rx
Joe - 8:46 Rx
Freddy - Mod
Tara - 10:57 65#
Alex - 13:46 65#
Gaylene - 10:46 35#
Lisa - 11:59 55#
Cody - Mod
Chase - Mod
Brenda D. - 9:43 55#
Noemi - 12:19 55#
Bob - Mod
Cindy - 10:21 65#
Becca - 10:34 65#
Marika - 12:08 65#
Lauren - 8:02 65#
Tony - 13:43 95#
Dennis - Mod
Nick B. - Mod
CJ - 7:27 Rx
Brenda H. - 15:57 65#
Steve A. - 10:29 Rx
Lori - 12:08 35#
Melina - 12:08 65#
Irish - 16:08 55#
Andres - 16:24 95#
Yajaira - 21:00 65#
Chris T. - 13:10 95#
Tom T. - 12:37 Rxish
Cristina - 10:33 65#
Daniel - 11:40 95#
Trinh - 9:54 55#
Subhi - 14:25 75#
Josh - 12:26 65#
Amelia - 9:00 35#
Ram - 12:51 95#
Rick - 14:21 85#
Stephanie V. - 10:08 
Jessica - 7:34
Hoangdan - 10:40 55#
Kristine - Mod
Charles - 12:34 65#
Maria - 9:54 14#

Endurance:
Row 500m
Rest 1 Min
Row 1000m
Rest 2 Min
Row 1500m
Rest 3 Min
Row 1000m
Rest 2 Min
Row 500m
Rest 1 Min
Row 250m

Robert 
Nicole L. 
Orlando
Angie
Jake
Karen

1.25.16 12.3 Open Style

Skill: Power Cleans - 6x4 Touch n Go @ 75-85%

10 Min AMRAP
3 Front Squats
3 Knee to Elbow
6 Front Squats
6 Knee to Elbow
9 Front Squats
9 Knee to Elbow
12 Front Squats
12 Knee to Elbow
...


Endurance Class tomorrow @ 7:30pm (There still is a CrossFit class at the same time.)
 

Adam - 93 Rx
Winston - 63 135#
Abby - 75 75#
Eric Sr. - 84 95#
Tom S. - 85 Rx
Anthony - 91 95#
Maria - 90 55#
Nicole C. - 72 85#
Chris S. - 63 Rx
Steve V. - 73 95#
Ernie - Mod
Ryan S. - Mod
Ray - Mod
Megan - Mod
Gina T. - 90 75#
Freddy - 99 95#
Mason - 98 Rx
Bob - 147 95#
Joe - 136 Rx
CJ - Mod
Lindsay D. - 126 45#
Jason G. - Mod
Jenna - Mod
Chase - 108 115#
Brenda D. - Mod
Marika - 116 75#
Trinh - 115 65#
Alex - 85 Rx
Tara - 90 Rx
Justin - 63 Rx
Becca - 108 75#
Joobin - 109 Rx
Martin - 100 115#
Jacque - 90 Rx
Matt - 91 95#
Ana - 90 85#
Nicole L. - 78 35#
Jose - 72 95#
Gaylene - 92 35#
Chris T. - 90 115#
Jason T. - 75 95#
Vana - 99 75#
Andres - 75 135#
Tom T. - 93 Rxish
Melina - 101 75#
Cristina - 146 Mod
Robert - 105 Rx
Shanon - 90 Rx
Yajaira - 90 75#
Daniel - 75 95#
Vanessa - Mod
Brenda H. - 102 75#
Ram - 98 Rxish
Delilah - Mod
Adrienne - 124 55#
Charles - 69 95#
Stephanie V. - 80 65#
Taylor S. - 100 65#
Ryan L. - 90 135#
Angie - 94 55#
Jake - 84 Rxish
Rick - 110 85#
Subhi - 70 105#
Hoangdan - 105 75#