Skill: Deadlifts - 7x3 @ 80-90% 10 Min AMRAP 10 Ring Dips 15 American KB Swings (32kg/16kg) Reminder: there is only Open Gym this Friday afternoon from 3-5pm.NO 5:30pm or Advanced Weightlifting due to our 3 year Anniversary at Campo di Bocce from 7-9pm. Please bring your $10 to the event.
Abby - 157 16kg Adam - 151 20kg Carmen - 130 16kg Michele - 180 12kg CJ - 124 Rx Nicole L. - 125 12kg Robert Mu. - 113 Rx Ravi - 203 16kg Simon - 126 18kg Roheet - 150 20kg Courtney - 185 12kg Brenda D. - 185 16kg Sean P. - 128 Rxish Lauren - Mod Cross - 200 14kg Joe - 155 24kg Megan - 195 16kg Becca - 175 16kg Ryan L. - 139 Rx Mason - 129 Rx Lindsay D. - 210 10kg Quang - 160 18kg Melina - 185 14kg Jamie - 149 12kg Freddy - 181 20kg Melissa - 244 16kg Robert Mc. - 171 14kg Rhyna - 175 16kg Jesse - 200 16kg Ruben - 135 18kg Trinh - 219 10kg Leslie - 205 16kg Tom T. - 136 Rx Cindy - 183 12kg Evelyn - 175 10kg Miguel - 120 18kg Dennis - 135 Rx Rick - 150 16kg Daniel - 235 16kg Vanessa - 150 16kg Chris D. - 125 Rx
Skill: Back Squats - 4x8 @70% 4 rounds 10 Knee to Elbow 20 Ring Rows 40 Double Unders Row 200m Reminder: there is only Open Gym this Friday afternoon from 3-5pm.NO 5:30pm or Advanced Weightlifting due to our 3 year Anniversary at Campo di Bocce from 7-9pm.
Abby - 20:23 Lindsay Z. - 23:25 Quang - 18:49 Eric Sr. - 18:10 Will - 20:38 Tom S. - 19:17 Rx CJ - 15:27 Rx Brenda D. - 13:50 Bernie - 14:30 Ana - 15:00 Quang - Mob Sean P. - 18:25 Rx Wury - 13:24 Joe - 14:23 Rx Karen W. - 19:28 Mason - 17:35 Rx Lauren - 12:45 Jenna - 13:29 Rx Helen - 22:21 Jaclyn - 20:04 Marika - 16:15 Megan - 13:22 Rx Rohan - Mod Tara - 12:29 Rx Freddy - 12:20 Bob - Mod Courtney - 15:30 Becca - 15:38 Rx Brenda H. - 15:57 Gaylene - 15:05 Nicole L. - 21:32 Leslie - 15:34 Melina - 15:17 Amarjit - 13:20 Cindy - 18:01 Matt - 15:10 Jacque - 12:20 Sean E. - 12:35 Rx Chris D. - 18:26 Robert Mc. - 19:08 Dennis - 13:48 Vanessa - 16:34 Rx Chris T. - 19:23 Hoangdan - 17:51 Adrienne - 14:45 Jenifer - 17:51 Bryan - 18:02 Ryan C. - 14:12 Joleen - 15:42 Shanon - 12:30 Rx Charles - 15:49 Simon - 18:18 Trinh - 16:33 Amelia - 17:32 Ram - 18:38 Noemi - 21:26 AWL - 6 x (2 Front Squats + 2 Jerks) Start at 65% and build weight. - Power Snatch - 5x2 Weight by Feel - Deadlifts - 5x3 @ 100% Max Clean Nick B. Andres Kristine Irish Subhi Jason T.
Skill: Overhead Walking - 9x20yds @ 50%,75%, or 100% of your bodyweight
For time. 15 Box Jumps (24"/20") 25 Hand Release Push Ups
Run 100m 15 Box Jumps 25 Push Ups Lunge 100m 15 Box Jumps 25 Push Ups Run 100m
There will be NO 5:30pm and NO AWL this Friday for our 3 Year Anniversary at Campo di Bocce. We will only have Open Gym from 3-5pm.
Nicole Castro - 11:05 Carmen - 8:56 Melissa - 10:01 Kyle - 12:32 Adam - 12:07 Rahul - 11:26 Michele - 10:36 Brenda D. - 9:37 Ana - 10:51 Vince - 11:45 Tom S. - 12:02 Cody - 8:43 Ravi - 10:11 Quang - 9:42 Mason - 8:35 Tara - 7:58 Courtney - 11:09 Roheet - 10:41 Sean P. - 9:08 Megan - 8:11 Robert - 9:48 Nicole L. - 12:06 Jenifer - 9:42 Joe - 8:25 Freddy - 8:27 Sean L. - Mod Lauren - Mod Marika - 11:59 Jenna - 9:40 Jewell - 11:50 Nick B. - 10:05 Andres - 12:43 Luis - 11:52 Jose - 14:57 Irish - 10:43 Martin - 10:22 Chris T. - 13:38 Tom T. - 8:21 Melina - 9:47 Joleen - 11:08 Sean E. - 7:15 Dennis - 6:42 Cindy - 12:41 Vana - 9:45 Jason T. - 13:29 Noemi - 15:00 Rick - 12:06 Trinh - 12:38 Subhi - 13:18 Tyler - 13:58 Rhyna - 9:45 Ryan L. - 10:54 Hoangdan - 11:27
Endurance - 10 Rounds - 100m Sprint w/ 90secs Rest - Tabata - Plyo Steps, KBS, Lateral Ladder, Single Leg Jump Rope
Carmen Gaylene Brenda H. Hooman Jamie Chris T. Joobin
Skill: Warm up for WOD! 21 - 18 - 15 - 12 - 9 - 6 - 3Thrusters (95#/65#)Bar Facing Burpees Compare to: 3.28.14 We will be closed this Sunday for Easter. Winston - 23:11 Rx Mike - 23:01 Sc Carmen - 19:28 Rx Will - Mod Josh - 27:25 Mod Eric Sr. - Mod Wury - 20:29 35# Nicole L. - 27:15 35# Dennis - 17:58 Rx Gaylene - 22:52 Sc Cody - 14:31 Sc Rohan - Mod Navs - Mod Joe - 17:31 Rx Mason - 19:13 Rx Leslie - 20:41 Rx Dennis - Mod Jenna - 15:31 Rx Becca - 17:41 Rx Joobin - 14:52 Rx Quang - 17:51 65# Brenda D. - 20:05 Rx Ella - 22:35 Rx Tom T. - 22:28 Rx Ana - 19:36 Rx Ryan L. - 19:00 75# Vanessa - 18:38 Rx Melina - 189:37 Sc Delilah - 21:20 Sc Honagdan - 21:37 Sc Matt - 26:05 Sc Jacque - 19:37 Rx Jose - 24:38 Rx Robert - 18:28 Rx Joleen - 17:20 35# AWL -5 Reps each: 3 Position Clean @ 70%, 2 Position Clean @ 80%, Squat Clean @ 90% -Push Press - 5,4,3,2,1 Ascending Weight Tim Nick B. Vana Irish Joobin Sean L.
Skill: Back Squats - 2x5 @75%, 3x3 @85%, 4x1 @95% For time. 100 Double Unders 15 Wall Balls (20#/14#) 75 Double Unders 15 Burpees 50 Double Unders 15 Wall Balls 25 Double Unders 15 Burpees Melissa - 7:50 10# Abby - 9:13 10# Jesse - 14:32 12# Lindsay Z. - 13:11 Rx Helen - 16:12 10# Danny - 12:35 Mod Eric Sr. - Mod Wury - 8:26 10# Tom S. - 15:41 Rx Anthony B. - 11:15 Rx
Courtney - 11:44 10# Roheet - 10:38 20# Ravi - 9:07 20# Ernie - 7:03 Rx Brenda D. - 9:59 Rx Karen W. - 6:45 10# Sean P. - 11:03 Rx CJ - 7:47 Rx Sean L. - 9:47 20# Megan - 7:01 Rx Anthony A. - 9:13 20# Mason - 15:17 Rx Jenna - Mod Jason G. - 8:36 20# Trinh - 11:54 10# Jenifer - 9:56 10# Freddy - 7:53 16# Simon - 14:47 20# Vince - 9:50 Rx
Andres - 11:34 20# Melina - 8:38 12# Leslie - 10:05 14# Matt - 10:55 20# Jacque - 7:31 14# Quang - 8:50 135# Martin - 11:27 16# Brenda H. - 8:51 12# Yajaira - 9:40 12# Chris T. - 12:36 20# Gaylene - 10:50 14# Shanon - 7:35 Rx Ryan C. - 12:39 20# Cindy - 7:26 14# Rhyna - 8:19 12# Amelia - 9:12 10# Adrienne - 8:40 10# Daniel - 11:36 20# Joleen - 8:46 10# Hoangdan - 8:16 10#
AWL 5 Reps each - 3 Postion Snatch @ 60-70%, 2 Position Snatch @ 70-80%, Full Snatch @ 80-90% Front Squats - 8 @ 60%, 6 @ 70%, 4 @ 80%, 2 @ 90% Jason T. Vana Nick B. Joobin Tara Lauren Tim Kristine Nicole C. Chris S. Subhi Irish Ram
Skill: Snatch Grip Deadlifts - 5x7 w/ a pause at the launch on both ascent and descent. 5 Rounds 12 Push Ups 8 Snatches (95#/65#) 10 Toe to Bar 6 Box Jumps (30"/24")
Ravi - 11:22 65# Regina - 19:03 Rx Winston - 16:33 Rx Abby - 14:01 55# Adam - 15:41 Rx Kyle - 16:32 65# Michele - 13:41 65# Ernie - 11:04 Rx Maira - 16:58 55# Tom S. - 14:23 Rx Roheet - 14:29 Mod Nicole L. - 15:14 Robert - 17:00 Sean P. - 12:52 Mason - 13:59 Rx Tara - 7:32 Mod Steve A. - 10:00 (4) Rx Lauren - Mod Tim - Mod Freddy - 11:04 65# Amarjit - 11:20 65# Megan - 12:05 Mod Joe - 11:04 Rx Marika - 12:25 60# Cody - Mod CJ - 11:13 Rx Brenda D. - 15:25 Rx Trinh - 11:45 (3) 55# Jose - 19:52 105# Delilah - 18:13 55# Andres - 17:48 95# Vanessa - 18:41 Rx Tom T. - 15:35 Rx Becca - 12:53 Rx Martin - 23:00 85# Jacque - 15:25 Rx Matt - 15:00 65# Chris T. - 20:15 95# Irish - 19:13 65# Melina - 16:40 55# Jamie - 18:01 45# Rick - 20:44 75# Cindy - 13:20 55# Shanon - 11:16 Rx Bryan - 14:19 75# Joleen - 13:15 25# Drew - 12:30 Mod Lynda - 6:40 Mod Amelia - 13:55 35# Taylor - 14:08 45# Noemi - 13:46 55# Tyler - 15:35 65# Ryan L. - 16:29 Rx Vince - 15:57 65# Hoangdan - 16:53 55# Charles - 16:31 65# Subhi - 17:55 95# Ram - Mod Endurance - Partner EMOM - 20/30 Jump Rope & 10 DB Snatch - Run 400m / Rest 1 Min / Run800m / Rest 2 Min / Run 1200m / Rest 3 Min / Run 1600m Gaylene Kristine Karen Helen Yajaira Brenda H. Chris T.
Freddy - 181 20kg
1 Mile Run
