2.29.16 Leap

Skill: Front Squats - 2x5@70%, 3x3@80%, 4x1@90+%

4 Rounds
9 Hang Cleans (135#/105#)
Run 100m
18 Hand Release Push Ups, 
45 Double Unders

Orlando - 15:19 Rx
Regina - 16:49 105#
Mike - 17:18 95#
Adam - 117 16.1 Rx
Jacque - 124 16.1 Rx
Justin - 15:50 Rx
Chris T. - Mod
Bernie - 15:40 135#
Eric Sr. - 17:30 Mod
Vince - 17:55 Rx
Tom S. - 17:35 Rx
Nicole C. - 17:11 65#
Chris S. - 19:02 95#
Jenifer - 17:55 75#
Ray - Mod
Robert - 10:19 95#
Mason - 17:54 95#
Lauren - AWL
Megan - 182 16.1 Sc
Cody - 12:24 115#
Chase - Mod
Freddy - 12:26 95#
Joe - 9:33 Rx
Gaylene - 16:59 85#
Alex - 15:50 Rx
Jenna - 9:09 Rx
Maira - 13:24 55#
Jason G. - Mod
Brenda D. - 14:57 Rx
Dennis - 9:04 Mod
Brianna - 12:13 35#
Ana - 13:10 95#
Bob - Mod
Amarjit - 12:36 95#
Ram - 16:22 Rx
Brenda H. - 15:21 75#
Andres - 16:44 115#
Trinh - 16:43 55#
Luis - 13:54 85#
Yajaira - 20:38 85#
Chris T. - 16:32 115#
Becca - 12:11 85#
Tom T. - 13:20 135#
Ryan L. - 12:41 115#
Cristina - 13:10 Rx
Cindy - 13:58 85#
Joobin - 9:37 Rx
Matt - 15:39 105#
Bryan - 16:48 105#
Jamie - 16:16 50#
Vana - 15:03 75#
Marika - 14:20 65#
Rhyna - 15:10 75#
Josh - 15:06 115#
Adrienne - 14:43 55#
Jacque - 12:48 85#
Jessica - 14:43 55#
Tara - 11:38 Mod
Charles - 14:30 85#
Tyler - 17:34 95#
Subhi - 17:46 115#

2.28.16 Kilo

Skill: Power Snatch - 5x5 - Weight by Feel

6 Rounds for time.
10 Wall Balls (20#/14#)
10 Box Jumps (24"/20")
10 Sit Ups
10 Pull Ups

Bob P.- 12:22
Jaclyn - 16:14
Winston - 13:43
Becca - 14:07
Ravi - 13:02 Rx
Quang - 12:40
Vanessa - 14:16 Rx
Delilah - 15:59
Chris D. - 15:21
Regina - 14:39
Orlando - 15:20
Hoangdan - 16:01
Bob - 15:49
Mike - 12:15
Carmen - 13:24
Nita - 15:00 
Manish - 17:07


AWL
Power Snatch - 15 Reps (WBF)
Squat Cleans - 10 Reps (WBF)
Front Squats - 3x3 (80-90%)

Cristina
Joobin
Andres
Rose
Kristine
  

2.27.16 Amigo

Skill: Power Cleans - 5x4 Weight by Feel

21 - 15 - 9
Deadlifts (185#/135#)
Ring Dips
HSPU's

Tim - 13:12 Rx
Penelope - 6:17 85#
Gaylene - 6:27 125#
Alex - 15:04 135#
Laura - 8:51 105#
Lauren - 6:05 135#
Josh - 10:45 165#
Nita - 9:40 85#
Lindsay Z. - 7:33 115#
Nick Z. - 8:12 135#
Manish - 11:30 115#
Vanessa - 18:28 Rx
Freddy - 9:45 135#
Hoangdan - 10:50 110#
Gina T. - 10:22 85#
Justin - 7:47 185#
Delilah - 11:38 125#
Chris S. - 19:41 Rx
Nicole C. - 13:18 115#
Rick - 15:57 135#
Bob - Mod
Jaclyn - 18:34 85#
Jenna - 173 16.1 Rx
Rose - 96 16.1 Masters Rx
Tom S. - 137 16.1 Rx
Mason - 15:26 Rx
Tara - 162 16.1 Rx
Subhi - 11:26 155#
Nicole L. - 10:10 55#
Nick B. - Mod
Cristina - 11:37 135#
Ernie - 202 16.1 Rx

2.26.16 Open Workout 16.1

Skill: Get ready!

20 Min AMRAP
25ft Overhead Walking Lunge (95#/65#) (Front Racked Lunges 45/35)
8 Bar Facing Burpees
25ft. Overhead Walking Lunge
8 Chest to Bar Pull Ups (Jumping Pull Ups)

You have until Monday at 5pm to submit your score online at games.crossfit.com


Winston - 130 95#
Mike - 156 45#
Jenifer - 110 35#
Regina - 234 35#
Orlando - 239 45#
Carmen - 252 35#
Ravi - 208 45#
Eric Sr. - Mod
Roheet - 217 45#
Chris S. - 156 45#
Nicole C. - 141 35#
Chase - 221 45#
Cody - 221 45#
Nicole L. - 165 35#
Robert - 136 Rx
Ray - Mod
Joe - 199 Rx
Mason - 110 Rx
Brenda D. - 279 35#
Leslie - 218 35#
Freddy - 140 45#
Gaylene - 161 35#
Dennis - 141 Rx
Jason G. - 107 Rx
Irina - 170 35#
Charles - 182 45#
Adrienne - 110 35#
Ram - 156 Rxish
Rhyna - 189 35#
Daniel - 169 45#
Ana - 260 35#
Kristine - 208 35#
Luis - 193 45#
Joobin - 164 Rx
Vanessa - 117 Rx
Delilah - 187 35#
Hoangdan - 160 35#
Matt - 182 45#
Justin - 135 Rx
Tom T. - 136 Rx
Trinh - 130 35#
Chris T. - 167 45#
Josh - 143 45#
Jenna - 173 Rx
Rose - 96 Masters Rx
Tom S. - 137 Rx
Tara - 162 Rx
Ernie - 202 Rx

AWL
Push Press - 4x3 Weight by Feel
Split Jerks - 10 Reps @ 70-80%
Back Squats - 6x2 @ 85-95%

Lauren 
Jason T.
Vana
Tim
Joobin
Jason G.
Cristina
Andres
Irish
Dennis
Tara

2.25.16 Open Workout 12.1

Skill: Power Snatch - 7x3 @55-75% (Touch and Go)

7 Min AMRAP
Burpees

Compare to: 7.16.14

Last day to order a sweatshirt, t-shirt, or tank is end of business tomorrow evening!

Halana - 62

Becca - 96
Winston - 68
Abby - 46
Carmen - 96
Regina - 75
Orlando - 72
Adam - 71
Lindsay Z. - 74
Ravi - 92
Luis - 82
Chase - 116
Cody - 110
Alex - 92
Ray - Mod
Amarjit - 60
Brenda D. - 98
Mason - 5
Jenna - 47
Joe - 95
Cindy - 113 Mod
Marika - 71
Chris T. - 57
Tara - Mod
Brenda H. - 76
Trinh - 57
Leslie - 81
Rhyna - 64
Daniel - 65
Nick B. - Mod
Tom T. - Mod
Vana - 88
Jason T. - 64
Ana - 87
Amelia - 71
Tony - 59
Chris D. - 75
Charles - 92

Endurance
Row 2000m - 500 (Cruise)/500 (Sprint)/250 (Cruise)/250 (Sprint)/250 (Cruise)/250 (Sprint)
2 Rounds: 75 Air Squats - Run 400m - 75 Sit Ups - Run 400m

Kristine
Ram
Jake
Angie
Andres
Gaylene
Jessica
Subhi

2.24.16 Skwaats

Skill: Strict Chin Ups - 5x10

6 Min EMOM
2 Squat Cleans + 2 Front Squats @ 70%
Rest 2 Mins
6 Min EMOM
1 Squat Clean + 1 Front Squat @ 85%

Halana - 65/70
Abby - 85/105
Melissa - 85/105
Eric Sr. - 252 Mod
Kyle - 125/145
Roheet - 115/135
Courtney - 75/85
Tom S. - 175/205 
Cody - 135/155
Anthony - Mod
Steve V. - 135/155
Nicole C. - 85/95
Chris S. - 115/135
Nicole L. - 35/45
Robert - 155/185
Brenda D. - 105/115
Ernie - 215/245
Sean P. - 155/185
Andres - Mob
Mason - 155/185
Joe - 225/235
Freddy - 95/105
Jenna - 145/155
Chase - 135/155
Jason G. - 205/225
Cindy - 95/105
CJ - 225/230
Gaylene - Mob
Chris T. - 145/185
Jacque - 105/125
Matt - 135/165
Leslie - 85/105
Simon - 85/95
Brenda H. - 85/95
Tom T. - 135/155
Ryan L. - 135/155
Vanessa - 85/95
Chris D. - 205/225
Jenifer - 75/85
Hoangdan - 75/85
Shanon - 85/100
Rhyna - 65/75
Hooman - 95/115
Manish - 95/115
Amelia - 35/45

AWL
Low Hang Snatch - 5x3 @ 70-80%
Power Cleans - 10 Reps (Ascending from 65%-85%)
Overhead Squat - 5x3 (Weight by Feel)

Lauren
Ram
Joobin
Irish
Tara
Dennis
Subhi 
Jake
Vana 
Nick B.

2.23.16 Jack

Skill: Push Press - 6x5 @ 70-80%

14 Min AMRAP
15 Candlesticks
15 American KB Swings (28kg/20kg)
15 Ring Rows
15 Push Ups

Order your sweatshirts, tanks, and tees by Friday!

Winston - 170 Rx
Abby - 183
Carmen - 219
Adam - 145
Justin - 155
Orlando - 135
Regina - 201
Bernie - 218 Rx
Ravi - 244
Roheet - 182
Courtney - 165
Ernie - 259 Rx
Cody - 275
Gina T. - 121
Tom S. - 187 Rx
CJ - 251 Rx
Ian - 247
Tara - 190
Ray - Mod
Sean P. - 216
Lindsay D. - 203
Mason - 203 Rx
Freddy - 225
Jenna - 226 Rx
Cindy - 310
Jason G. - 131
Alex B. - 183 Rx
Becca - 244
Daniel F. - 256 Rx
Joe H. - 195
Vanessa - 222 Rx
Delilah - 183
Andres - 150
Brenda D. - 216 Rx
Jose - 285
Gabby - 180
Nick B. - 225 Rx
Gaylene - 180
Trinh - 195
Chris T. - 166
Tom T. - 188 Rx
Jacque - 220 Rx
Matt - 204
Dennis - 255 Rx
Adrienne - 273
Daniel H. - 220
Jason T. - 180
Vana - 247
Irish - 217
Jamie - 190
Tyler - 150
Rhyna - 208
Hoangdan - 235
Kristine - 240
Charles - 220

Endurance 
40yd Sprint x 3 (70,80,90%)
Death By 15yd Sprint
6 Min Tabata for each movement - Push Ups, Lunges, Burpees 

Jacque
Carmen
Joobin

Jessica
Subhi
Karen

2.22.16 Saul

Skill: Romanian Deadlift - 7,7,5,5,3,3 Weight by feel

4 Rounds or 15 min Cap
5 Muscle Ups or C2B Pull Ups
15 Box Jumps (24"/20")
5 Power Snatches (135#/95#)

Last day to buy a new shirt, sweatshirt, or tank is this Friday 2/26.  Order in the lobby!

Halana - 10:45 35#
Justin - 13:17 95#
Adam - 10:55 95#
Melissa - 7:46 45#
Regina - 11:26 75#
Orlando - 9:57 105#
Maria - 7:52 35#
Abby - 8:48 75#
Eric Sr. - 7:55 Mod
Bernie - 13:38 Rx
Kyle - 14:01 65#
Tom S. - 77 Rx
Chris S. - 77 95#
Nicole C. - 7:15 45#
Ravi - 7:55 95#
Anthony - 11:15 Mod
CJ - 10:36 Rx
Steve V. - 9:04 65#
Chris D. - Mod
Roheet - 9:35 Mod
Freddy - 9:38 85#
Chase - 11:10 95#
Cody - 8:30 105#
Sean P. - 10:42 135#
Mason - 14:40 Rx
Robert - 9:06 95#
Nicole L. - 8:16 35#
Marika - 8:42 65#
Lauren - AWL
Ana - 8:57 75#
Joe - 11:30 Rx
Jenna - 9:01 95#
Tara - 14:07 95#
Becca - 9:11 65#
Brenda D. - 7:01 65#
Jason G. - 12:00 115#
Cindy - 11:06 75#
Maira - 8:18 55#
Joobin - 13:39 Rx
Kristine - 12:23 75#
Luis - 11:11 65#
Andres - 13:35 135#
Brenda H. 11:57 65#
Jose - 14:01 95#
Alex - 10:20 75#
Jacque - 14:45 85#
Matt - 8:55 65#
Jamie - 9:15 45#
Gaylene - 9:17 85#
Tony - 75 95#
Trinh - 8:57 35#
Daniel F. - 10:43 Rx
Joe H. - 11:27 95#
Tom T. - 14:38 115#
Ryan L. - 12:45 135#
Shanon - 17:16 85#
Ram - 10:32 115#
Irish - 10:21 65#
Josh - 10:20 85#
Adrienne - 10:25 35#
Rick - 10:38 75#
Rhyna - 11:12 45#
Subhi - 12:29 95#
Gabby - 9:05 35#
Honagdan - 8:35 55#
Taylor S. - 9:57 45#
Manish - 10:37 85#
Charles - 9:58 65#

2.21.16 Hunter

Skill: Split Jerks - 5,5,3,3,3,1,1 Weight by Feel

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Cleans (135#/95#)
Wall Balls (20#/14#)

Josh - 11:13 95#
Nita - 10:39 55#
Manish - 13:28 95#
Cristina - 11:09 Rx
Hoangdan - 10:04 65#
Vanessa - 15:33 Rx
Delilah - 14:46 75#
Chris D. - 6:45 Rx
Roheet - 12:30 105#
Maria - 7:44 35#
Melissa - 7:26 65#
Nicole L. - 9:02 35#
Steve V. - 8:55 Rx
Regina - 12:51 Rx
Orlando - 11:22 Rx
Ryan L. - 11:45 Rx
Mike - Mod

AWL
Snatch Grip Push Press - 5x5 w/ hold each rep
Clean & Jerk - 10 @70%
Snatch RDL to launch w/ Pause - 5x4
Back Squat - 3x5 @75%

Jason T. 
Vana
Joobin
Rose
Charyl