4.30.16 Flare

Skill: HSPU's - 6x6 - Strict or Deficit

21 - 15 - 9
C2B Pull Ups
Sumo Deadlift High Pull (75#/55#)

Jennifer H. - 7:49 35#
Robert Mc. - 8:37 75#
Fatima - 9:04 35#
Josh - 8:47 Rxish
Anthony A. - 7:49 Rx
Joobin - 6:07 Rx
Brett - 6:07 Rx
Jenna - 6:28 Rx
Ravi - 6:59 75#
Adrienne - 6:5155#
Rick - 10:59 65#
Nita - 7:02 55#
Manish - 8:51 65#
Nick Z. - 8:32 75#
Lindsay Z. - 7:32 55#
Gaylene - 7:54 55#
Chris D. - 14:06 Rx+
Delilah - 9:11 55#
Vanessa - 10:41 Rx
Jose B. - 8:16 35#
Gabby - 9:48 55#
Bryan - 7:46 75#
Mike - 9:59 75#
Megan - 6:45 55#
Cody- Mob
Nicole C. - 9:34 55#
Chris S. - 9:45 Rx
Rahul - 6:35 75#
Himani - 8:15 35#
Amelia - 8:33 55#
Steve V. - Mob
Christian - Mob
Eric Sr. - Mob
Leay - Mob
Rose - 6:41 55#

 

4.29.16 Outlaw

Skill: Back Squats - 4x9 (Weight by Feel)

4 Rounds
5 Snatches (155#/105#)
10 Dips
15 Burpees

Winston - 15:38 135#
Carmen - 9:49 55#
Daniel - 10:54 Rx
Adam - 15:27 115#
Jenna - 13:39 Rx
Laura - 10:38 75#
Maira - 12:39 55#
Eric Sr. - Mod
Regina - 11:04 75#
Orlando - 14:09 105#
Wury - 8:15 45#
Louis - 11:06 75#
Wendy - 8:19 75#
CJ - 17:31 Rx
Cody - 8:59 95#
Leslie - 10:26 65#
Jesse - 13:35 65#
Greyson - Mod
Tara - 13:59 Rx
Sean L. - 13:58 135#
Mason - 12:50 135#
Joe - 10:18 135#
Gaylene - 13:06 85#
Jenifer - 12:29 55#
Becca - 12:08 75#
Ana - 10:31 75#
Quang - 9:30 115#
Ryan L. - 10:58 Mod
Hoangdan - 10:08 65#
Tiffany - 10:31 35#
Melissa - 9:38 55#
Christian - 10:33 85#
Charles - 10:11 75#
Trinh - 11:15 45#
Jacque - 11:10 85#
Matt - 15:33 95#
Delilah - 13:38 55#
Evelyn - 11:49 35#
Vanessa - 12:37 65#
Mike - 11:41 95#
Jamie - 13:13 55#
Shanon - 10:35 75#
Joleen - 10:45 35#
Jose E. - 14:53 135#
Ryan C. - Mod
Steve V. - Mod
Brandi - 10:47 25#
Chris T. - 17:26 135#
Brenda D. - Mod

AWL
- 1.25 Front Squats - 6x3 @ 80-90% 1RM Clean
- Snatch Power Pull - 5@90%, 4@100%, 3@WBF, 2@WBF, 1@WBF

Nick B. 
Joobin
Jason T.
Vana
Kristine
Chris D. 

4.28.16 Crest

Skill: Toe to Bar - 'Death by' or 4x10

Women:
Shanon - 131
Tara - 118
Jacque - 97
Megan - 94
Becca - 87

Mens:

Ernie - 117
Joe - 98
Nick B. - 90
Mason - 87
Anthony A. - 86 

WOD:
For time.
Run 1 Mile
then 
100 Sit Ups
100 Lunges
(Partition as needed)

Winston - 18:13
Jenna - Mod
Vanessa - 14:12
Abby - 18:04
Carmen - 17:52
Regina - 18:26
Orlando - 19:00
Adam - 19:10
Lindsay Z. - 16:16
Ryan C. - 17:46
Courtney - 18:59
Anthony A. - 16:48
Cody - Mod
Brenda D. - 16:45
Mason - 16:39
Sean P. - 18:40
CJ - 4:49 Mod
Tara - 13:48
Megan - 15:30
Sean L. - 18:37
Bernie - Mod
Joe - 15:45
Becca - 15:57
Freddy - 15:14
Ryan L. - 14:48 Mod
Marika - 16:33
Ana - 17:16
Steve V. - 15:50
Simon - 22:22
Nick B. - 17:15
Christian - 14:38
Quang - 17:23
Amarjit - 18:53
Robert Mc. - 16:39
Jennifer H. - 20:35
Jewell - 17:33
Chris T. - 19:07
Brenda H. - 16:03
Shanon - 13:27
Trinh - 19:40
Yajaira - 19:12
Hoangdan - 17:55
Leslie - 17:16
Andres - 18:37
Tom T. - 14:29
Evelyn - 19:07
Cindy - 16:29
Jacque - 14:35
Matt - 20:20
Joleen - 18:46
Analilia - 16:40
Jamie - 18:51
Maira - 18:47
Josh - 20:14
Adrienne - 15:58
Rhyna - 15:18
Jason T. - 20:36
Martin G. - 20:20
Maria - 19:43
Melina - 15:45
Amelia - 15:30
Justin - 18:06
Jose B. - 18:30
Gabby - 22:42
Nicole C. - 18:19
Chris S. - 22:29
Manish - 21:54 
Charles - Mod

Endurance
Run 1 Mile - 100 Sit Ups - 100 Lunges - Run 1 Mile

Gaylene
Karen V. 
Kristine
Chris T.
Lisa

4.27.16 Double Play

Skill: Front Squats - 3x5@70-80%, 4x3@85%

Partner WOD
7 Min AMRAP
6 Cleans (135#/95#)
4 Overhead Squats (135#/95#)
2 Min Rest
Row 2000m (Alt every 500m)

Jenna - 12:46
Abby - Mod
Jesse - 15:05
Lindsay Z. - 12:46
Melissa & Maira - 12/17:01
Wury & Wendy - 11/18:30
Louis - 5/14:05
CJ & Anthony A. - 9/17:13
Brenda D. - 5/13:43
Ernie & Bernie - 11/16:19
Sean P. & Mason - 11/16:16
Steve V. & Brandi - 6/17:50
Sean L. & Tom S. - 11/15:12
Greyson & Cross - 10/17:00
Megan & Joe - 12/16:41 Rx
Adrienne - 10/18:23
Freddy - 6/16:20
Jenifer - Mod
Navs & Rohan - Mod
Leslie & Andres - 7/17:07
Jennifer H. & Robert Mc. - 6/18:35
Brenda H. & Yajaira - 9/18:14
Trinh & Simon - 12/18:48
Jose & Quang - 10/17:40
Ram & Jewell - 8/17:10
Analilia & Maria - 8/18:47
Al & Martin G. - 5/17:48
Rhyna & Cindy - 8/18:56
Charles - 5/14:46
Himani & Rahul - 7/19:24
Amelia & Joleen - 11/19:41
Robert Mu. & Nicole L. - 8/17:30

AWL
Push Press - 5x6 @ 75-85%
OHS Hold @ Bottom - 5x10sec Weight by Feel
Back Squats - 3x5 @ 80%

Tara
Joobin
Ryan L. 
Tyler
Kristine
Jason T. 

4.26.16 Fleet

Skill: Bar Muscle Ups - 6x4 or Scale to C2B Pull Ups - 6x6

2 Rounds
15 Deadlifts (225#/165#)
10 Box Jumps (24"/20")
50 Double Unders
10 Box Jumps
15 Pull Ups
10 Box Jumps

Jesse - 14:25
Jenna - 10:25 Rx
Adam - 11:21
Winston - 14:03
Carmen - 13:17
Robert Mc. - 12:20
Vanessa - 13:05 Rx
Orlando - 14:12
Regina - 13:40
Brenda D. - 14:06
Bernie - 10:21
CJ - 7:02 Rx
Tom S. - 11:00
Ryan C. - 10:14
Shanon - 10:57 Rx
Mason - 10:28 Rx
Sean L. - 13:06
Sean P. - 11:36 Rx
Joe - 6:48 Rx
Becca - 8:10
Nicole L. - 11:48
Robert M. - 10:45
Marika - 10:31
Freddy - 9:14
Quang - 10:09
Vince - 14:17
Tara - 9:41 Rx
Joleen - 11:48
Analilia - 10:03
Jessica - 14:17
Al - 11:00
Trinh - 9:43
Delilah - 13:09
Chris T. - 14:30
Tom T. - 13:07 Rx
Dennis - 9:27 Rx+
Cindy - 13:14
Bryan - 11:40
Andres - 11:07
Anthony A. - 11:48
Jamie - 12:41
Rhyna - 9:18
Tyler - 13:54
Joobin - 5:03 Rx
Melina - 10:02
Martin G. - 11:16
Maria M. - 10:26
Lisa M. - 7:28
Karen V. - 17:54
Justin - 14:10 Rx
Rick - 14:59
Himani - 12:06
Rahul - 10:45
Yajaira - 15:50
Jennifer H. - 14:20
Jose D. - 11:19
Lisa D. - 16:55
Gabby - 11:33
Alex - 14:30
Hoangdan - 12:18
Ram - 12:47
Taylor - 11:28
Chris S. - 14:56 Rx
Nicole C. - 12:55

Endurance
- 4 Rounds - 600m Run w/ 1 Min Rest

- Box Jumps
- Sit Ups x 60

Christian
Chris T.
Brenda H.
Gaylene
Kristine
Tara

4.25.16 Deuce

Skill: Jerks - Push or Split - 3x5@70-75%, 2x3@75-85%, 3x1@90+%

12 Min EMOM
4 Thrusters (115#/75#)
12 Hollow Rocks

Winston - 10 Rx
Jenna - 12 Rx
Regina - 11 Rx
Orlando - 12 Rx
Eric Sr. - 12 Mod
Vanessa - 12 Rx
Chris D. - 12 Rx
Bernie - 12 Rx
Louis - 12 85#
Wury - 12 55#
Fatima - 12 35#
Ernie - 12 Rx
CJ - 11 Rx
Steve V. - 9 Rx
Brandi - 11 25#
Tom S. - 12 20#
Rose - Mod
Rose - Mod
Mason - 12 Rx
Jenifer - 11 55#
Joe - 12 Rx
Megan - 12 Rx
Freddy - 12 75#
Karen W. - 10 45#
Tara - 12 Rx
Brenda D. - 12 Rx
Becca - 12 Rx
Jason G. - 11 Rx
Ryan L. - Mod
Dennis - 12 Rx
Andres - 8 Rx
Kristine - 12 65#
Ana - 12 Rx
Jewell - 12 35#
Lori - 12 45#
Martin - 11 95#
Chris T. - 12 80#
Gaylene - 12 Rx
Jose E. - 11 Rx
Yajaira - 12 55#
Shanon - 12 Rxish
Ryan C. - 12 Rxish
Greyson - 12 85#
Christian - 12 65#
Tom T. - 12 Rx
Joleen - 12 45#
Analilia - 12 25#
Cindy - 12 Rx
Jamie - 10 55#
Josh - 9 95#
Evelyn - 12 35#
Ram - 10 Rx
Rhyna - 12 65#
Joobin - 12 Rx
Adrienne - 12 55#
Al - 12 65#
Lisa D. - 11 Mod
Wendy - 12 Rx
Jose D. - 12 Mod
Gabby - 11 55#
Taylor - 11 55#
Chris S. - 8 95#
Nicole C. - 8 65#
Tyler - 10 95#
Amarjit - 11 85#

4.25.16 Fly by Night

Skill: Weighted Good Mornings - 5x5

6 Rounds
6 Power Cleans (165#/10%#)
12 Toe to Bar
6 Burpees
12 American KB Swings (28kg/16kg)

Ravi - 18:11 95#
Melissa - 14:15 75#
Jennifer H. - 15:10 35#
Robert Mc. - 20:53 85#
Irina - 20:40 75#
Hoangdan - 15:51 65#
Nita - 17:19 65#
Manish - 20:33 95#
Rose - Mod

4.23.16 Advance

Skill: Agilities! - Ladder Drills, Plyo Boxes, 4 Corners

15 Min Running Clock
20 Back Squats @ Bodyweight
then
AMRAP
5 Hang Santches (95#/65#)
20 Double Unders
Row 100m

Nita - 172
Lauren - 245
Tony - 66
Subhi - 107
Orlando - 140
Regina - 225
Manish - 170
Lisa - 245
Robert Mc. - 270
Megan - 283
Hoangdan - 225
Vanessa - 178 Rx
Delilah - 205
Jenna - 280
Chris S. - 151
Nicole C. - 176
Alex - 70
Shanon - 250 Rx
Adrienne - 230
Mason - 210 Rx
Jewell - 168
Dennis - 232 Rx
Amarjit - 200
Navs - Mod
Rohan - Mod
Ana - Mob
Leay - Mob
Jennifer P. - Mob
Rose - Mod

4.22.16 Cindy or Mary

Skill: Push Press - 7x3

Cindy:
10 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats

Mary:
10 Rounds
5 HSPU's
10 Pistol Squats
15 Pull Ups

Winston - 11:28 CRx
Jenna - 11:49 CRx
Gaylene - 16:21 C
Lindsay Z. - 13:11 C
Laura - 11:54 C
Angel - 12:01 CRx
Tom T. - 8:31 CRx
Eric Sr. - 20:05 CRx
Carmen - 9:59 C
Regina - 13:03 C
Orlando - 17:19 C
Louis - 13:54 C
Wury - 10:21 C
CJ - 16:59 C/M Rx
Stephanie V. - 17:41 C
Anthony A. - 17:11 C/M Rx
Ravi - 11:35 C
Karen V. - 13:36 C
Dennis - 19:28 MRx
Vanessa - Mod
Chrid D. - Mod
Mason - 10:58 CRx
Rose - Mod
Jenifer - 12:54 C
Greyson - Mod
Cross - Mod
Joe - 7:32 CRx
Sean L. - 15:49 C
Ana - 14:59 C
Jewell - 13:34 C
Charles - 10:22 C
Becca - 11:13 CRx
Leslie - 16:10 C
Rhyna - 11:59 C
Simon - 14:00 C
Trinh - 13:27 C
Hoangdan - 12:42 C
Christian - 13:34 C
Shanon - 7:02 CRx
Steve V. - 10:40 CRx
Jesse - 14:04 C
Joleen - 14:53 C
Brandi - 12:10 C

AWL
Build up to a 1RM in the Clean & Jerk

Tara
Andres
Joobin
Jane
Ram
MFF
 

 

4.21.16 Flood

Skill: Pendlay Rows - 6x6

6 Rounds
15 Sit Ups (+ # of jumps)
15yd Broad Jumps
1 Rope Climb


Jennifer H. - 15:09
Robert Mc. - 13:11
Carmen - 13:33 Rc
Regina - 14:25
Orlando - 13:11
CJ - 9:57 Rx
Angel - 10:03 Rc
Anthony A. - 13:14 Rc
Adam - 11:51 Rc
Sean P. - 11:20 Rx
Mason - 10:58 Rx
Freddy - 9:44 Rc
Sean L. - 12:08
Tom S. - Mod
Joe - 9:34 Rx
Marika - 12:52 Rc
Becca - 10:41 Rc
Steve V. - 10:02 Rx
Brandi - 11:42 
Jenifer - 10:43
Simon - 15:35
Trinh - 12:26
Ana - 11:45
Mariesa - 13:08
Quang - 11:06
Vince - 13:00 Rc
Chris D. - 12:00
Vanessa - 11:38 Rxish
Ram - 13:45 Rc
Melissa - 9:45
Tiffany - 12:30
Matt - 9:30
Jacque - 8:59 Rc
Leslie - 11:15 Rc
Tom T. - 10:58 Rc
Chris T. - 14:13
Jesse - 11:33
Evelyn - 12:56
Cindy - 10:33
Jason G. - 16:11 Rx
Rhyna - 13:50 Rc
Melina - 10:36
Jason T. - 15:37 Rx
Kristine - Mod

Endurance
3 Min Stations - AMRAP w/ 1 Min rest in between stations

1. Bar Rows 
2. Turkish Get Ups - PVC
3. MB Cleans
4. Hollow Rocks
5. Row
6. OHS - PVC
7. Burpees

Karen V.
Carmen
Gaylene
Tara