7.31.16 J31

Skill: Toe to Rings - 60 Reps


5 Rounds
15 Thrusters (95#/65#)
2 40ft Bear Crawls

Odeh - 14:56 55#
Robert Mc. - 10:50 Rx
Jennifer H. - 18:01 35#
Kyle - 12:13 Rx
Kim - 8:20 Rx
Jennifer P. - 12:46 Rx
Josh - 14:00 Rx
Kristine - 13:31 Rx
Brianna - 12:44 15#
Penelope - 12:33 Rx
Ravi - 14:22 Rx
Anthony A. - 10:20 Rx
Adam - 14:11 Rx
Sean K. - 15:00 65#
Shruti - 12:52 35#
Nita - 11:20 35#
Manish - 15:29 65#


AWL
- Power Clean - 4x5 @ 65-75%
- Squat Clean - 4x3 @ 75-85%
- Front Squats w/Pause - 5x4 @ 70-80%

Ana 
Rose
Nick B.
Jaclyn
Rohan
Tara
Brenda D.
Ernie

7.30.16 Campo

Skill: Assault Bike & Tire Flip technique - Men=100 Cals, Women = 75 Cals (10 Min CAP)


8 Rounds
8 Sit Up, Stand Ups
6 Pendlay Rows (115#/75#)
12 Sledgehammers

Kyle - 16:10
Robert Mc. - 13:02
Josh - 14:22
Erin - 13:22
Avery - 14:49
Ravi - 13:45
Alvin - 12:50
Rhyna - 13:09
Ryan C. - 12:44
Shanon - 10:31
Subhi - 13:24
Jose E. - 16:04
Nita - 11:44
Manish - 14:28
Bryan - 13:02
Grant - 9:54
Nicole C. - 11:47
Chris S. - 14:15
Joel - 14:57
Maricela - 14:30
Chi - 14:26
Lisa - 15:03
Irish - 11:52
Carmen - 9:53
Joe - Mod
Jason G. - Mod
Sean L. - Mod
Kristine - Mod
Brianna - Mod

7.29.16 Gamer

Skill: 2 Position Snatch (Hang & Ground) x 12 - Weight by Feel

21 - 15 - 9
Wall Balls (20#/14#)
Deadlifts (225#/155#)

Carmen - 7:48 Rx
Grant - 3:58 Rx
Dom - 7:45 115#
Lindsay Z. - 5:26 135#
Laura - 6:48 Rx
Maira - 6:38 105#
Wendy - 6:16 125#
Ariel - 3:55 Rx
Jennifer P. - 6:32 85#
Trinh - 7:16 125#
Melina - 6:30 135#
Simon - 7:04 155#
Adrienne - 6:18 105#
Tom T. - 7:21 Rx
Regina - 6:34 Rx
Orlando - 6:24 Rx
Ana - 7:24 Rx
Sean L. - Mod
Cody - 7:05 Mod
Marika - 7:40 85#
Rama - 7:44 95#
Sara - 4:55 Rx
Joe - 3:39 Rx
Russyl - 7:09 135#
Mason - 4:25 Rx
Lauren - Mod
Leslie - 7:47 Rx
Tara - Mod
Brenda D. - 7:16 135#
Jesse - 10:23 Rx
Karen W. - 8:07 85#
Kim - 5:00 85#
Hoangdan - 9:23 125#
Andres - 8:20 185#
Suma - 7:44 65#

AWL
- Push Jerk - 2x5@65%, 3x3@75%, 4x1@85%
- Back Squats - 2x5@70%, 5@75%, 5@80%, 2x5@85%

Jane
Joobin
Nick B.
Ryan L.
Bernie
Anthony A. 
Cindy

7.28.16 Trek

Skill: Strict Pull Ups 5x8 Unbroken or Weighted Pull Ups - 2x6, 2x4, 2x2

3 Rounds
17 Burpees
100ft Farmers Carry 
17 Box Jumps (24"/20")
100ft Farmers Carry


Abby - 15:00 25#
Carmen - 10:31 35#
Regina - 13:38 30#
Orlando - 15:00 28kg
Robert Mc. - 12:12 24kg
Adam - 13:34 70#
Analilia - 14:02 20#
Ravi - 12:32 28kg
Joleen - 14:00 20#
Grant - 9:52 32kg
Dom - 15:03 35#
Brenda D. - 12:05 30#
Erin - 16:06 25#
Amarjit - 13:3 45#
Chase H. - 10:59 40#
Cody - 10:25 20kg
Jennifer P. - 12:05 20#
Ryan  L. - 12:45 50#
Russyl - 11:50 40#
Lauren - Mod
Bailey - Mod
Mason - 11:17 55#
Perla - 16:00 20#
Tara - Mod
Jason G. - 8:58* 65#
Quang - 11:25 45#
Anthony A. - 11:24 28kg
Chris T. - 20:14 70#
Leslie - 12:36 18kg
Trinh - 14:37 25#
Subhi - 11:42 Mod
Jesse - 16:04 20kg
Tom T. - 13:36 50#
Sara - 12:16 24kg
Maricela - 12:53 25#
Chi - 12:52 12kg
Joobin - 11:08 Mod
Cindy - 11:50 16kg
Avery - 10:13 60#
Tyler - 13:00 45#
Janelle - 12:30 25#
Melina - 11:58 35#
Rahul - 15:23 16kg
Kristine - 12:09 30#
Brianna - 16:24 15#
Ian - 14:20 40#
Nicole C. - 11:52 25#
Chris S. - 14:27 45#
Lisa - 12:24 20#
Ana - 13:10 35#
Hoangdan - 13:17 25#
Odeh - 14:59 30#
Shruti - 16:27 12kg

Endurance
- Sprint 100m x 6 (1 Min Rest)
- For time: Run 800m - 50 Sit Ups - Run 800m - 50 Lunges - Run 800m

Brenda H. 
Yajaira
Karen W.
Jessica

7.27.16 Sparta!

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


7 Min AMRAP
3 Snatches (135#/95#)
7 Toe to Bar

Ravi - 53 95#
Karen V. - 81 40#
Analilia - 53 55#
Joleen - 53 55#
Jenna - 34 Rx
Abby - 53 75#
Carmen - 43 65#
Lindsay Z. - 73 65#
Jennifer H. - 52 35#
Bernie - 57 Rx
Grant - 82 Rx
Ana - 73 65#
Louis - 60 95#
Eric Sr. - Mod
Adrienne - 55 55#
Wendy - 70 75#
Amarjit - 73 85#
Cody - 62 105#
Rama - 80 40#
Marika - 87 65#
Tom S. - 67 Rx
Anthony A. - 66 95#
Gaylene - 60 85#
Sean P. - 65 115#
Alvin - 71 115#
Robert Mu. - 44 115#
Leslie - 50 65#
Rohan - Mod
Kristine - 70 65#
Rhyna - 61 65#
Gaylene - 60 85#
Steve P. - 80 30#
Simon - 50 85#
Trinh - 73 55#
Andres - 60 Mod
Sara - 77 75#
Tom T. - 77 50#
Subhi - 95 Mod
Jenifer - 80 55#
Suma - 90 25#
Brenda H. - 50 55#
Ariel - 60 95#
Robert Mc. - 55 115#
Jacque - 60 Rx
Cindy - 43 65#
Avery - 52 Rx
Hoangdan - 60 65#
Melina - 51 65#
Rahul - 63 65#
Himani - 81 35#
Maricela - 100 35#
Nita - 65#
Freddy - 53 95#
Martin H. - 50 65#
Merian - 60 55#
Lisa - 60 35#
Shruti - 63 35#

AWL
- Full Snatch - 2x5@65%, 4@70%, 3@80%, 2@90%
- Back Squat - 5x7 @75%

Mason
Karen W. 
Sean L. 
Tara
Joobin
Delilah
Vanessa
Jane
Tim
Ram

7.26.16 Runaway

Skill: Hollow Hold - 6x20secs superset with Superman Holds - 6x20secs

For time.
Buy In: Run 600m
5 Rounds
12 Sumo Deadlift High Pulls (95#/65#)
18 Push Ups
Cash Out: Run 600m

Jennifer H. - 19:34 45#
Robert Mc. - 16:35 Rx
Analilia - 17:48 55#
Joleen - 20:06 55#
Karthik - 16:49 85#
Abby - 18:32 65#
Semir - 15:48 Rx
Carmen - 15:05 Rx
Jesse - 20:28 95#
Regina - 16:50 Rx
Orlando - 17:45 Rx
Adam - 18:13 Rx
Grant - 11:45 Rx
Dom - 19:15 85#
Tom T. - 15:37 Rx
Tom S. - 16:06 Rx
Marika - 18:50 55#
Ana - 18:25 Rx
Rama - 15:48 35#
Lauren - Mod
Bailey - Mod
Tara - 11:36 Rx
Sean L. - Mod
Cody - Mod
Brenda D. - Mod
Alvin - Mod
Vanessa - 15:40 Rx
Chris D.  17:32 Rx
Maira - 17:55 55#
Jason G. - Mod
Quang - Mod
Taylor - 11:55 Rx
Jewell - 18:05 Rx
Sara - 17:30 Rx
Kim - 15:05 55#
Trinh - 22:32 55#
Suma - 19:14 35#
Ram - 18:33 Rx
Melina - 17:48 Rx
Cindy - 15:43 Rx
Subhi - 14:05 Mod
Ryan L. - 17:12 Rxish
Rahul - 19:31 65#
Rhyna - 16:32 Rx
Ryan V. - 19:20 65#
Ariel - 15:25 Rx
Kristine - 18:06 55#
Jessica - 17:00 
Odeh - 21:42 55#
Hoangdan - 19:24 Rx
Christian - 15:55 85#
Chris S. - 18:37 Rx
Nicole C. - 20:55 Rx
Shruti - 23:22 45#

Endurance
- 'Holds' Game - Hollow, Wall Sit, Bar Hang, Supermans
- 20 Min AMRAP - 15/10 Push Ups, 15/10 Cal Bike, 30 Double Unders, 15/10 Cal Row

Brianna
Penelope
Gaylene 
Brenda H. 
Karen W. 
Avery
Karen V. 
Yajaira

7.25.16 Nasty Girls

Skill: Clean & Jerk - 6x4 @ 60-80%

3 Rounds
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135#/95#)

Compare to: 8.13.15 , 2.25.14

Grant - 13:58 Rx
Karthik - 9:40 115#
Adam - 15:26 135#
Abby - 7:11 75#
Semir - 12:55 115#
Carmen - 9:03 95#
Jenna - 14:47 95#
Regina - 12:50 95#
Orlando - 12:21 135#
Eric Sr. - Mod
Adrienne - 7:35 55#
Louis - 9:45 95#
Kristen - 9:01 95#
Jane - 15:05 85#
Rama - 8:15 40#
Janelle - 11:20 45#
Sean P. - 9:11 135#
Mason - 9:12 135#
Lauren - Mod
Cody - 8:53 95#
Russyl - 10:29 95#
Maira - 8:32 65#
Jason G. - Mod
Vanessa - 15:42 95#
Chris D. - 7:34 135#
Brenda D. - Mod
Avery - 7:53 135#
Delilah - 11:46 75#
Rohan - Mod
Alvin - 10:49 105#
Jenifer - 9:05 75#
Madison - 7:38 35#
Steve P. - 11:35 Mod
Yajaira - 12:19 75#
Gaylene - Mod
Joobin - 12:23 135#
Martin - 12:57 115#
Andres - 10:34 Mod
Christian - 9:05 95#
Sara - 10:10 95#
Chris T. - 13:43 135#
Trinh - 10:59 55#
Simon - 15:00 95#
Ryan L. - 10:07 115#
Tom T. - 9:39 95#
Cindy - 12:04 95#
Robert Mc. - 11:40 135#
Subhi - 12:55 Mod
Analilia - 10:30 55#
Ariel - 7:00 135#
Ram - 8:02 115#
Melina - 10:08 65#
Brenda H. - 13:22 85#
Rhyna - 11:55 85#
Irish - 9:20 75#
Kristine - Mod
Kim - 7:11 75#
Tyler - 13:05 95#
Shruti - 9:45 35#
Hoangdan - 10:01 75#
Wendy - 10:23 85#
Chris S. - 18:50 Rx*
Nicole C. - 8:21 65#
Justin - 13:51 Rx

7.24.16 Fra

Skill: KB Snatch - 5x8 (4/4)


For time.
50 Double Unders
25 Push Press (95#/65#)
50 Double Unders
20 Push Press
50 Double Unders
15 Push Press
50 Double Unders
10 Push Press

Robert Mc. - 9:22 95#
Jennifer H. - 13:53 45#
Ravi - 11:24 95#
Jennifer P. - 9:50 45#
Dom - 13:20 75#
Manish - 11:28 65#
Nita - 9:54 35#
Rahul - 12:05 65#
Himani - 13:48 35#

AWL
- (Power Clean + Squat Clean + 2 Front Squats) x 10 - Weight by Feel up to 80% of 1RM Power Clean
- Push Press - 5x6 @ 65-75%

Vanessa
Chris D. 
Mason
Orlando
Regina
Adam
Ryan L.

7.23.16 Pick 'em

Skill: 'Death by' 15yd Sprint


Partner WOD
5 Rounds
A.) Row 250m
B.) 5 Cleans (165#/115#)
*1 Min Rest between rounds after each person completes row and cleans.


Avery & Ravi - 10:55
Darren & Dom - 12:10
Jenna - 16:19
Analilia & Wendy - 10:53
Jewell & Kristen - 11:27
Hoangdan & Maricela - 9:59
Brenda D. - 16:02
Chris D. & Chris T. - 10:09 Rx
Himani & Rahul - 10:40
Manish & Nita - 11:23
Josh & Grant - 9:50 Rx
Rhyna & Alvin - Mod
Joobin - Mod
Jason G. - Mod
Mason - Mod

7.22.16 Wound

Skill: Rope Climbs - 15 Min -10 Max

15 Min AMRAP
5 Strict Push Ups
10 American KB Swings
15 Sit Ups

Grant - 378 28kg
Abby - 330 16kg

Semir - 445 20kg
Maira - 431 14kg
Carmen - 374 16kg
Regina - 362 16kg
Orlando - 312 24kg
Melina - 305 14kg
Tom T. - 333 20kg
Brenda D. - 360 16kg
Adrienne - 444 8kg
Wendy - 380 16kg
Eric Sr. - 180 20kg
Kristen - 385 16kg
Marika - 331 12kg
Ana - 385 Mod
Sean L. - 295 20kg
Rama - 369 8kg
Simon - 265 16kg
Tom S. - 369 24kg
Cody - 440 20kg
Joe - 408 24kg
Russyl - 390 16kg
Josh - 267 20kg
Jennifer H. - 360 8kg
Rohan - Mod
Trinh - 305 10kg
Christian - 350 16kg
Jason G. - 291 24kg
Joleen - 270 8kg
Hoangdan - 312 14kg
Avery - 312 20kg
Suma - 225 8kg
Mike - 250 24kg

AWL
- Split Jerks - 2x5@55-65%, 3x3@65-85%, 3x1@85+%
- Back Squats - 5x7 @ 75%


Karen W. 
Joobin
Ram

7.21.16 Let's Lift

Skill: Snatch - 2x5@65-75%, 2x3@75-85%, 4x1@85+%

For technique.
Back Squats - 5x4 @ 80%

Jesse
Jenna
Adam
Carmen
Regina
Orlando
Analilia
Grant
Ana
Maira
Amarjit
Marika
Ravi
Sean L. 
Rama
Russyl
Mason
Megan
Gaylene
Alvin
Joe
Tom S. 
Tony
Trinh
Ryan L. 
Steve P. 
Robert Mc. 
Yajaira
Jenifer C. 
Rhyna
Sara
Chris T. 
Suma
Joobin
Tom T.
Melina
Ariel
Josh
Subhi
Hoangdan

Endurance
- Run 1 Mile
- Row 5000m

Carmen
Karen W. 
Brenda H. 

7.20.16 Ocho

Skill: Bar Row - 80 Reps

8 Min AMRAP
8 Toes to Bar
4 Deadlifts (315#/205#)
8 Box Jumps (24"/20")


Abby - 74 175#
Rose 92 205#
Analilia - 115 85#
Jenna - 82 Rx
Jacque - 71 Rx
Karthik - 92 205#
Karen V. - 130 105#
Lindsay Z. - 148 125#
Grant - 90 Rx
Charyl - 109 185#
Marika - 108 85#
Tom T. - 113 225#
Adrienne - 112 85#
Wendy - 101 135#
Amarjit - 120 225#
Ana - 100 195#
Cody - 105 225#
Ravi - 108 205#
Rama - 156 95#
Jon - Mod
Eric Sr. - Mob
Sean P. - 106 Rx
Russyl - 104 185#
Megan - 169 Rx
Joe - 148 Rx
Ashley - 100 35#
Perla - 100 35#
Brenda D. - 100 125#
Christian - 97 185#
Alvin - Mod
Trinh - 120 125#
Simon - 114 205#
Jesse - 88 255#
Kristine - 103 135#
Quang - 100 225#
Andres - 99 135#
Robert Mc. - 92 235#
Jennifer H. - 84 75#
Brenda H. - 105 125#
Fatima - 81 55#
Jose - 60 Rx
Kim - 125 105#
Sara - 119 195#
Leslie - 80 145#
Sheba - 83 115#
Suma - 140 75#
Ariel - 121 Rx
Steve P. - 140 Mod
Cindy - 72 145#
Gaylene - 100 205#
Maricela - 163 85#
Jenifer - 140 105#
Joleen - 112 105#
Hoangdan - 80 135#
Freddy - 106 205#
Subhi - 92 Mod
Melina - 92 145#
Rhyna - 108 155#


AWL
- Power Snatch - 5x4 @ 50-70%
- Snatch Balance - 4x3 @ 70-80%
- Back Squats - 4x10 @ 65%

Mason 
Jason G. 
Jaclyn
Ram
Joobin
Karen W. 
Lisa
Irish