6.30.16 Anti

Skill: Chest to Bar Pull Ups - 60 Reps

For time.
Run 800m
then
5 Rounds
21 Air Squats
15 American KB Swings (WBF)
then Run 800m

We will be CLOSED for the 4th of July.

Carmen - 14:47 14kg
Jenna - 15:12 16kg
Joobin - 14:26 24kg
Analilia - 15:45 19kg
Lindsay Z. - 15:29 16kg
Michele - 16:00 12kg
Shanon - 14:16 16kg
Adrienne - 15:57 8kg
Amarjit - 15:12 16kg
Angel - 18:08 16kg
Anthony B. - 16:32 20kg
Sean P. - 20:19 20kg
Russyl - 19:30 16kg
Mason - 19:47 24kg
Maira - 17:41 12kg
Perla - 16:30 10kg
Joe G. - 17:03 24kg
Tara - Mod
Lauren - Mod
Avery - 14:26 24kg
Alvin - 16:40 18kg
Simon - 14:09 16kg
Jewell - 16:15 12kg
Ana - 17:41 16kg
Kim - 14:20 12kg
Trinh - 221:19 12kg
Sara - 15:36 16kg
Rhyna - 16:04 16kg
Yajaira - 21:08 12kg
Leslie - 15:05 18kg
Suma - 19:13 8kg
Ariel - 16:20 20kg
Vanessa - 14:35 16kg
Rahul - 22:06 12kg
Freddy - 16:16 18kg
Irish - 16:21 14kg
Tom S. - 17:48 20kg
Kristine - 18:35 12kg
Anthony A. - 15:49 20kg
Hoangdan - 20:14 14kg
Subhi - 19:29 20kg

Endurance
For time.
Run 1 Mile
100 Lunges
100 Sit Ups
100 Air Squats
Run 1 Mile

Karen V.
Karen W. 
Gaylene
Penelope
Odeh

6.29.16 CrossFit Total

Skill: Warm Up!


Score total weight.
Work up to 1 Rep Max Back Squat
Work up to 1 Rep Max Strict Press
Work up to 1 Rep Max Deadlift

Compare to: 1.11.16 , 6.22.15 , 1.16.14 , 2.12.14

We will be CLOSED on July 4th.  Get outside and use your fitness!

Squat/Press/Dead=Total  (Underline=PR)

Karthik - 205/65/265=535
Winston - 305/155/295=755
Dom - 205/110/265=580
Jesse - 315/115/335=765
Jenna - 235/95/255=585
Karen V. - 135/60/165=360
Angel - 260/100/300=660
Michele - 155/85/205=445
Megan - 255/110/315=680
Kyle - 275/135/365=775
Wendy - 155/85/185=425
Jennifer H. - 80/35/115=230
Robert Mc. - 275/115/355=745
Avery - 335/165/355=855
Louis - 205/135/215=555
Eric Sr. - Mob
Tara - Mod
Sean L. - 315/165/405=885
Rama - 115/45/140=300
Gaylene - 240/120/325=685
Karen W. - 105/70/175=350
Sean P - 385/145/515=1045
Mason - 285/155/435=875
Ana - 175/80/245=500
Joe G. - 460/195/545=1200
Jason G. - 445/180/475=1100
Jose E. - 375/205/455=1035
Carmen - 215/55/225=495
Maira - 135/65/175=375
Alvin - 245/110/295=650
Joobin - 355/135/435=925
Vanessa - 160/70/180/410
Delilah - 145/-/205=350
Brenda H. - 155/65/195=415
Yajaira - 175/75/225=475
Sara - 195/95/275=565
Jacque - 215/100/275=590
Matt - 265/115/345=725
Subhi - 245/125/335=705
Tom S. - 345/165/405=915
Suma - 65/35/95=195
Ram - 305/110/325=740
Analilia - 105/55/155=315
Cindy - Mod
Steve P. - Mod
Nick S. - 195/100/225=520
Taylor - 155/65/185=405
Hoangdan - 115/65/150=330
Rhyna - 165/75/210=450
Jamie - 135/65/155=355
Joleen - 140/65/165=370
Ariel - 285/95/385=765
Nicole C. - 145/75/195=415
Chris S. - 255/125/315=695
Tony - 265/140/315=720
Lauren - 195/80/235=510
Jane - 155/60/185=390
Jenifer - 205/85/235=525
Anthony A. - 265/115/325=705

6.28.16 Partner WOD

Skill: 300 Double Unders or 15 Mins of practice


14 Min AMRAP
Score is total number of dips combined.
One partner rows 500m
Other partner does Dips

CrossFit Total tomorrow!

Ron & Karthik - 110
Jenna & Winston - 91 Rx
Carmen & Ernie - 167
Angel & Simon - 162
Bernie & Ryan S. - 144 Rx
Megan & Ernie - 137 Rx
Anthony A. - 16:04 Rhino
Tara - Mod
Sean P. & Mason - 160 Rx
Jose E. - 77
Joe G. & MFF - 174 Rx
Lauren - Mod
Navs - Mod
Rohan - Mod
Jane & Sarah - 85
Alvin - 64 Rx
Brenda D. - 55
Kristine & Gaylene - 308
Matt & Jacque - 177
Jewell & Kim - 171
Yajaira & Sara - 95
Ryan L. & Tara - 212
Bryan & Ariel - 158
Steve - 2 + 95
Evelyn, Jamie, & Janelle - 185
Rahul & Suma - 252
Christian & Subhi - 215
Ram & Freddy - 193
Rhyna & Joleen - 106
Ana & Hoangdan - 210
Justin - Mod

Endurance 
- 20 Min AMRAP
Burpees (5,10,15,20...)
Run 400m

Rest 5 Mins

10 Min Assault Bike for Distance

Rick
Irish
Karen W.
Odeh
Karen V.
Mike

6.27.16 Rhino

Skill: Snatches - 5x6 @ 60-70%

21 - 15 - 9
Cleans (155#/105#)
Burpee Box Jumps

Compare to: 6.24.15

Karthik - 11:17 95#
Dom - 13:45 95#
Joobin - 116 GG3Rx
Jenna - 9:30 Rx
Winston - 13:31 Rx
Jesse - 16:03 95#
Robert Mc. - 15:07 135#
Jennifer H. - 14:43 35#
Rama - 13:20 35#
Abby - 14:19 85#
Eric Sr. - Mod
Cody - 11:43 115#
Adrienne - 10:46 55#
Ernie - 8:55 Rx
Wendy - 11:42 95#
Navs - Mod
Amarjit - 11:04 95#
Tom S. - 65 GG3Rx
Rose - 47 GG3Rx
Mason - 11:25 Rx
Tara - Mob
Avery - 9:48 Rx
Gaylene - Mod
Sean L. - Mod
Joe G. - 8:34 Rx
Simon - 19:40 85#
Alvin - 10:54 135#
Ana - 11:08 85#
Brenda D. - 13:57 Rx
Jason G. - Mod
Jenifer - 14:57 65#
Delilah - 12:07 75#
Subhi - 16:42 135#
Kim - 9:12 65#
Shanon - 11:11 Rx
Jacque - 10:40 Rx
Matt - 14:40 120#
Irish - 11:18 85#
Jamie - 13:16 55#
Evelyn - 15:06 45#
Cindy - 13:44 95#
Bryan - 15:23 115#
Analilia - 12:16 45#
Odeh - 14:10 35#
Joleen - 14:31 55#
Kristine - Mod
Ryan L. - 12:55 115#
Brenda H. - 13:22 75#
Rhyna - 12:30 85#
Mike - Mod
Ram - 11:34 135#
Nicole C. - 13:42 75#
Chris S. - 14:36 115#
Taylor - 12:24 75#
Hoangdan - 12:41 85#

6.26.16 Granite Games Event 4

Skill: Bike 3 Miles for time.

For time.
5 - 10 - 15 - 20 - 15 - 10 - 5
Overhead Squat (115#/85#)
Toes to Bar

CrossFit Total - This Wednesday

Ariel - 9:53 95#
Robert Mc. - 19:50 95#
Jennifer H. - 22:13 30@
Maira - 12:57 65#
Louis - 20:42 65#
Kristine - 13:49 35#
Brianna - 15:10 15#
Penelope - 13:43 45#
Jennifer P. - 13:47 35#
Wendy - 21:14 65#
Vanessa - 7:44 Sc
Chris D. - 27:02 115#
Tom S. - 19:24 Rx
Christian - 17:28 75#
Danish - 23:18 65#
Mike - 16:00 15#
Rose - 27:50 Rx

AWL
- Pull Under Cleans - 3x5 @ 40%
- Pause Cleans - 3x5 @ 65%
- Cleans - 3x3 @ 75%
- Snatch Push Press - 6x6 @ 60-70% 1RM Snatch
 - Good Mornings - 4x8

Vana
Joobin
Rose
Karen W.

6.25.16 Granite Games Event 3

Skill: Handstand Practice - 10 Mins


12 Min AMRAP
12 Chest to Bar Pull Ups
8 Deadlifts (245#/165#)
12 HSPU's
8 Deadlifts



Anthony B. - 76 Rx
Megan - 152 Rx
Robert Mc. - 80 Rxish
Ariel - 127 Rx
Quang - 100 245#
Peyton - 121 115# Mod
Dom - 120 120#
Ravi - 112 185#
Joobin - 12:56 GG4Rx
Alvin - 100 205#
Rohan - 80 135#
Jenna - 121 Rx
Himani - 167 75#
Rahul - 160 95#
Vanessa - 240 Sc
Karen W. - 160 95#
Justin - Mod
Kim - 180 105#
Rhyna  - 120 135#
Jewell - 133 105#
Eric Sr. - Mob
Robert Mu. - 101 245#
Regina - 175/85/225 Total
Orlando - 295/165/335 Total
Jeron - 132 85#
Bernie - Mob

6.24.16 Party

Skill: Back Squats - 5x5 @ 70-80%

For time. Partition the Sit Ups and Double Unders as needed.
Row 1500m
150 Sit Ups
300 Double Unders

Melissa - 16:05
Mike - 16:10 
Jacque - 256 GG3Sc
Laura - 17:22
Carmen - 129/7:12 GG3/4Sc
Regina - 15:29
Orlando - 27:06 Rx
Rama - 17:42
Kyle - 19:15
Louis - 20:55
Adrienne - 17:43
Amarjit - 16:48
Tara - 15:30 GG4Rx
Ana - 20:55 Rx
Russyl - 17:15
Chris D. - 22:00 Rx
Vanessa - 18:11 Rx
Cody - Mod
Gaylene - 224 GG3Sc
Brenda D. - 23:35 Rx
Sean L. - 224 GG3Sc
Alvin - 20:34 Rx
Tom S. - 25:59 Rx
Jason G. - 28:24 Rx
Avery - 13:00 Mod
Jewell - 24:38 Rx
Ariel - 17:50 Rx
Hoangdan - 19:31
Matt - 18:57
Jacque - 5:51 GG4Sc
Rhyna - 15:13
Evelyn - 20:28
Taylor - 16:23
Nita - 23:44 Rx
Suma - 24:13
Rahul - 22:50
Himani - 23:40

AWL
- Power Snatch + 3 Overhead Squats - 2@55%, 2@65%, 2@75% (1RM PS)
- Snatch Deadlifts - 2x5, 2x4, 2x3 (Weight by Feel)
- Penally Row - 4x8 @ 60%1RM Snatch

Kristine
Joobin
Mason
Ernie
Billiam

6.23.16 Death by Muscle Ups

Skill: Jerks (Push or Split) - 6,6,4,4,4,4 or Strict Press - 6,6,4,4,2,2

Death by Muscle Up or Body Blaster (Burpee+Jumping Pull Up+Knee to Elbow)
1 in the 1st minute
2 in the 2nd minute
3 in the 3rd minute 
4 in the 4th minute
and so on
until you cannot complete the number of reps in the minute.

Jennifer H. - 17
Robert Mc. - 32
Abby - 14
Erin - 27
Jesse - 24
Jenna - Mod
Regina - 33
Orlando - 17
Lindsay Z. - 20
Dom - 35
Megan - Mod
Rama - 35
Amarjit - 32
Jane - 35
Ravi - 41
Anthony B. - 18
Chris D. - Mod
Robert Mu. - 25
Sean P. - 35
Russyl - 27
Joe G. - 24 Rx
Maira - 34
Sean L. - Mod
Mason - 13 Rx
Jason G. - 22
Tara - Mod
Quang - 25
Leslie - 24
Jewell - 28
Ana - 24
Andres - 21
Matt - 21
Jacque - 31 Mu
Sara - 27
Brenda D. - Mod
Trinh - 26
Chris T. - Mod
Ariel - 33
Cindy - 21
Bryan - 21
Subhi - 43 Mod
Tony - 4 Rx
Lauren - 27
Ram - 21
Janelle - 64 Mod
Chris S. - 17 Rx
Nicole C. - 41
Anthony A. - 9 Rx
Jamie - 20

Endurance
For time.
50 Burpees
Run 300m
100 Sledgehammers
Run 300m
Row 1000m
Run 300m
100 Air Squats
Run 300m

Gaylene
Ram
Karen W. 
Karen V.
Odeh

6.22.16 Hit 'n Run

Skill: 100 Push Ups for time

For time.
15 Snatches (135#/95#)
30 Box Jumps (24"/20")
15 Snatches
Run 800m
15 Snatches
30 Box Jumps
15 Snatches

CrossFit Total - Next Wednesday

Abby - Mod
Karen V. - 18:40 35#
Jenna - 17:41 Rx
Karthik - 17:03 65#
Carmen - 20:54 65#
Lindsay Z. - 18:50 65#
Michele - 18:55 65#
Jenifer - 19:06 55#
Adrienne - 16:28 35#
Kyle - 17:56 65#
Wendy - 16:20 65#
Louis - 31:17 75#
Erin - 12:56 Mod
Tom S. - 21:25 Rx
Amarjit - 16:26 75#
Eric Sr. - Mod
Melissa - 16:30 65#
Rama - 4:35 25#
Gaylene - Mob
Sean P. - 19:43 115#
Russyl - Mod
Tara - Mod
Joe G. - Mod
Alvin - Mod
Nicole L. - 15:11 55#
Kimberly - 16:20 55#
Quang - 17:51 95#
Steve P. - 18:50 Mod
Hoangdan - 20:16 55#
Maira - 17:17 55#
Brenda H. - 15:16 55#
Rhyna - 17:16 55#
Odeh - 18:04 35#
Sara - 18:20 75#
Ana - 15:30 65#
Trinh - 19:25 35#
Simon - -- 65#
Jacque - 27:33 Rx
Melina - 17:40 55#
Jamie - 18:06 45#
Tom T. - 25:05 115#
Suma - 17:00 25#
Robert Mc. - 18:47 95#
Jennifer H. - 24:09 35#
Cindy - 20:07 65#
Rahul - 17:16 55#
Irish - 16:29 55#
Justin - 18:57 95#
Evelyn - 22:37 35#
Lisa - 14:40 15#
Freddy - 17:11 95#

AWL
- Full Snatch - 3x3@50%, 3x3@60%, 3x3@70%, 2x3@80%
- 2 Cleans + Jerk - 2@50%, 60%, 70%, 80%
- Back Squats - 3x8 @65-70%

Bernie
Mason
Joobin
Ram
Vanessa
Tony
Lauren
Cody

6.21.16 Northlawn

Skill: Deadlifts - 7x3 @ 80+%


10 Min EMOM
Odd: Hang Power Cleans (95#/65#)
Even: 21 Hollow Rocks

CrossFit Total - Next Wednesday

Dom - 75#
Abby - Rx
Robert Mc. - Rx
Karthik - Rx
Carmen - Rx
Analilia - 35#
Jenna - Rx
Mike - Rx
Orlando - Rx
Regina - Rx
Simon - 75#
Megan - Rx+
Ernie - Rx+
Brenda D. - Rx+
Kyle - Rx
Jane - Mod
Tom D. - Rx
Gabby - 65#
Jose B. - 65#
Ravi - Rx
Anthony A. - Rx
Tom S. - Rx+
Russyl - Rx
Sean P. - Rx
Mason - Rx+
Steve V. - Mod
Brandi - 35#
Ana - Rx
Joe G. - Rx+
Vanessa - Rx
Chris D. - Rx+
Jason G. - Mod
Alvin - Rx
Nicole L. - 55#
Bernie - Rx+
Quang - Rx
Tara - Mod
Jewell - Rx
Andres - Rx
Sara - Rx
Trinh - 55#
Jacque - Rx+
Rhyna - Rx
Ryan C. - Rx
Shanon - Rx
Chris T. - Rx
Joleen - 55#
Melina - Rx
Ram - Rx
Tom T. - Rx
Cindy - Rx
Ariel - Rx+
Evelyn - 45#
Subhi - Rx
Freddy - Rx
Suma - 35#
Ryan L. - Rx
Justin - Rx
Hoangdan - Rx
Taylor - Rx
Jose E. - Rx

Endurance
- 6 Rounds: 2 Mins On/ 1 Min Off - Bike then Row

Gaylene
Brenda H.
Irish
Karen W. 
Mike

 

6.20.16 C&B

Skill: Overhead Squat - 5x8 - Weight By Feel

Score total reps and Cals.
4 Rounds
1 Min Bike for Calories
1 Min Toes To Bar
1 Min Burpees
1 Min Rest

Start getting ready for the CrossFit Total next Wednesday...

Karthik - 127 Rx
Abby - 85
Jenna - 123 Rx
Orlando - 124
Regina - 116 Rx
Jacque - 253 GG2Sc
Adrienne - 126 Rx
Eric Sr. - 138
Kyle - 109
Wendy - 136 Rx
Ernie - 189 Rx
Bernie - 139 Rx
Tom S. - 143 Rx
Jane - 115 Rx
Rachel - 110
Cody - 148 Rx
Gabby - 147
Rama - 142
Sean L. - Mod
Tara - 176 Rx
Robert A. - 135
Jose E. - 157 Rx
Gaylene - Mod
Ana - 127 Rx
Megan - 173 Rx
Sean P. - 124
Mason - 167 Rx
Maira - 153
Perla - 95
Joe G. - 157 Rx
Chris D. - 152 Rx
Brenda D. - 132 Rx
Russyl - Mod
Alvin - 157 Rx
Michele - 121
Jason G. - 130 Rx
Ryan L. - 158 Rx
Rohan - Mod
Navs - Mod
Robert Mu. - 139 Rx
Delilah - 136
Vanessa - 167 Rx
Jewell - 139
Sara - 127 Rx
Trinh - 145
Jenifer - 113
Steve P. - 169
Bryan - 155
Jacque - 154 Rx
Matt - 111 Rx
Shanon - 186 Rx
Ryan C. - 148
Chris T. - 152
Tom T. - 150 Rx
Melina - 134 Rx
Rhyna - 180
Kimberly - 173
Ariel - 146 Rx
Cindy - 130
Analilia - 112
Joleen - 125
Freddy - 151
Jamie - 120
Brenda H. - 124
Christian - 120
Subhi - 191
Irish - 136
Chris S. - 130 Rx
Nicole C. - 129 Rx
Odeh - 110
Hoangdan - 136
Anthony A. - 182 Rx
Joobin - 171 Rx
Tyler - 116 Rxish
Taylor - 137
Justin - 137 Rx