8.31.16 Open Workout 14.5

Skill: Clean & Jerk - 7 Min  - 3 Reps EMOM @ 65-75% (Power Clean + Push Jerk)

21 - 18 - 15 - 12 - 9 - 6 - 3
Thrusters (95#/65#)
Bar Facing Burpees

Compare to: 3.28.14 , 3.25.16

Labor Day Schedule - 9am Class, 10am Class,  11am - 12pm Open Gym

Abby - 22:59 55#
Analilia - 21:14 35#
Joel - 20:40 75#
AJ - 16:54 Rx
Angel - 19:47 Rx
Grant - 16:52 Rx
Maira - 21:54 Rx
Sara - 17:10 Rx
Rama - 18:26 35#
Dom - 20:52 75#
Tom T.  - 26:14 Rx
Louis - 21:06 75#
Anthony B. - 26:10 Rx
Wendy - 17:36 Rx
Cody - 18:08 75#
Tom S. - 26:16 Rx
Russyl - 25:17 75#
Gaylene - Mod
Brenda D. - Mod
Amarjit - 11:45 Mod
Brandi - Mod 
Steve V. - 26:31 30#
Tara - 15:54 Rx
Alvin - Mod
Quang - 23:06 Rx
Trinh - 23:05 45#
Simon - (18+12) 65#
Melina - 19:51 Rx
Jacque - 19:28 Rx
Jake - 21:06 65#
Christian - 24:04 65#
Subhi - 14:06 Mod
Steve P. - 14:56 Mod
Ariel - 18:24 Rx
Evelyn - 25:00 35#
Robert Mc. - 22:43 Rx
Rhyna - 20:39 Rx
Jose - 23:43 Rx
Yajaira - 25:40 Rx
Brenda H. - 21:32 Rx
Adrienne - 18:18 35#
Cindy - 22:11 Rx
Karen V. - (18+12) 35#
Jennifer Mc. - 26:40 35#
Nick B. - 16:37 Rx

AWL
- Snatch - 2 @ 70, 75, 80, 85, 80, 75, 70%
- Clean - 3x3 @ 70-75%, 2x2 @ 80-85%
- Jerk - 3x3 @ 70-80%, 2x2 @ 85-95%

Mason
Jane
Sean P.
Alvin
Ram
Nick B.
Tim
Joobin
Vanessa
Chris D.
Kristine
Irish

8.30.16 Powerball

Skill: Toe to Bar - 6x8 (Go unbroken!)

Score total reps.
2 Min AMRAP for each movement
Dips
Deadlifts (185#/155#)
Hollow Rocks
Sledgehammers
Lunges
Bar Row
Sit Ups

Carmen - 357
Analilia - 296
AJ - 412 Rx
Orlando - 290
Karthik - 310
Robert Mc. - 317
Adam - 288 Rx
Sean K. - 341
Abby - 310
Regina - 333
Francisco - 298
Ravi - 310
Grant - 454 Rx
Jenna - 320 Rx
Jake - 327
Sara - 337
Maira - 345
Rama - 366
Eric Sr. - Mod
Louis - 313
Brenda D. - 326
Angel - 328 Rx
Bernie - 309 Rx
Shanon - 431 Rx
Anthony B. - 287
Nick Z. - 258
Lindsay Z. - 339
Vanessa - 361 Rx
Amarjit - 306
Mason - 334 Rx
Tara - Mod
Madison - Mod
Sean P. - 295 Rx
Alvin - 293
Quang - 286
Jason G. - 237
Sean L. - Mod
Cody - 381
Chase H. - 352
Rohan - Mod
Jewell - 281
Nick B. - 366 Rx
Marika - 288
Tom T. - 311 Rx
Ram - 354
Kim - 376
Trinh - 330
Chris T. - 267
Melina - 315
Suma - 220
Jesse - 286
Dennis - 399 Rx
Ariel - 316 Rx
Cindy - 357
Anthony A. - 334 Rx
Rhyna - 355
Adrienne - 372
Avery - 354 Rx
Jacque - 400
Matt - 280
Freddy - 346
Ana - 337
Steve P. - 302
Jenifer - 319
Tony - 263
Gaylene - 252
Penelope - 324
Ian - 333
Jennifer Mc. - 275
Hoangdan - 305
Chris S. - 304 Rx
Nicole C. - 325

Endurance
- Row or Bike 20 Mins for distance
Rest 2 Mins
- Run 1 Mile

Yajaira
Rick
Carmen
Brenda H.
Brenda D.
Jessica
Karen W.
Odeh
Irish
Karen V. 

8.29.16 Chieftain

Skill: Front Squat - 2x4 @ 70-80%, 4x2 @ 80-90%

3 Rounds
21 Push Ups
15 Pull Ups
9 Snatches (95#/65#)

Rx+
9 Snatch (115#/85#)
15 HSPUs
21 Pull Ups

AJ - 7:07 Rx
Adam - 10:30 Rx
Sean K. - 11:04
Regina - 11:35
Jenna - 9:38 Rx+
Orlando - 11:35
Francisco - 12:50
Maira - 12:58
Jake - 15:40
Rama - 12:27
Dom - 12:05
Grant - 12:38 Rx+
Ernie - 6:38 Rx
Rhyna - 9:59 
Steve V. - 13:24
Jon - Mod
Tara - 14:55 Rx+
Mason - 18:46 Rx+
Jeron - 16:07
Cody - 8:34 Rx
Jane - 11:20
Chase H. - 7:55 Rx
Ana - 11:09
Brenda D. - Mod
Joe - 11:44 Rx+
Alvin - 10:42 Rxish
Madison - Mod
Jenifer Mod
Tony - Mod
Marika - 9:15
Kristine - 11:28 Rx
Quang - 12:46 Rx
Joobin - 14:41 Rx+
Vanessa - 10:09 Rx
Melina - 10:08
Trinh - 8:02
Leslie - 11:07
Sara - 10:35 Rx
Yajaira - 12:37
Irish - 8:53
Kim - 6:44
Jose - 13:07
Suma - 12:59
Tom T. - 13:27 Rx+
Avery - 7:31 Rx
Jesse - 12:23 
Dennis - 12:23 Rx+
Nick B. - 11:11 Rx+
Jacque - 15:27 Rx+
Matt - 11:50 
Gaylene - 11:16
Christian - 10:20
Josh - 12:37 Rx
Cindy - 13:15
Odeh - 12:50
Ryan C. - 6:58
Shanon - 7:23 Rx
Freddy - 9:25
Evelyn - 13:42 
Ram - 8:56 Rx
Wendy - 10:51
Tyler - 10:10
Hoangdan - 11:31
Nicole C. - 13:42 Rx
Chris S. - 14:20 Rx
Anthony A. - 9:05 Rx

8.28.16 Monty

Skill: Deadlifts - 4x10

12 Min AMRAP
21 Wall Balls
Row 150m
21 Med Ball Sit Ups

Josh - 166 Rx
Jake - 203 20#
Joel - 171 20#
Anthony A. - 172 Rx
Adrienne - 207 10#
Dave - 176 16#
Ariel - 208 Rx
Shruti - 177 10#
Jennifer Mc. - 181 10#
Robert Mc. - 209 Rx
Anthony B. - 221 Rx
Jessica - 189 Mod
Nita - 177 10#
Manish - 165 16#
Ian - 207 20#
Gaylene - 189 Rx
Brianna - 176 10#
Rohan - 207 12#

AWL
- (Power Snatch + Full Snatch) x 10 @ 65-85%
- Snatch Balance - 6x2 @ 85-100% 1RM Snatch
- Back Squat - 5x2 @ 80%


Kristine
Joobin
Rose
Tara
Navs

8.27.16 Ryan

Skill: 10 x 50 yd Sprints

5 Rounds
7 Muscle Ups
21 Burpees

Jenna - 60 Rx
Jason G. - 86
Dennis - 15:05 Rx
Ravi - Mod
Tara - 102 Rx
Nita - 19:25
Manish - 19:51
Quang - 13:50
Joe - 17:08 Rx
Hoangdan - 13:57
Chris D. - 16:30 Mod
Vanessa - 17:30
Chris T. - Mod
Jake - 109
Grant - 103 Rx
Himani - 101
Regina - 16:11
Lindsay Z. - 14:05
Nick Z. - 100
Joobin - Mod
Eric Sr. - Mod
Megan - 112 Rx
Bernie - 19:49 Rx
Justin - Mod
Orlando - 105
Mason - Mod

8.26.16 Baller

Skill: Push Jerk - 5x4 @ 75-85%

4 Rounds
12 Overhead Squats (95#'65#)
12 Cals Assault Bike
12 American KB Swings (24kg/16kg)

Friday, Sept 16th @ Blue Water Seafood & Crab @ 9pm - Happy Hour!

Sean K. - 12:39 Mod
Dustin - 12:16 55#
Adam - 16:23 Rx
Fransisco - 12:42 35#
Ravi - 12:45 75#
Sara - 9:24 Rx
Joel - 11:42 65#
Grant - 9:18 Rx
Abby - 11:34 55#
Carmen - 18:47 Rx
Jenna - 9:18 Rx
Noemi - 18:52 Mod
Lindsay Z. - 12:15 Rx
Robert Mc. - 12:36 Rx
Jake - 11:46 Mod
Maira - 14:37 55#
Amber - 13:13 35#
Rama - 15:43 35#
Eric Sr. - Mod
Regina - 15:10 Rx
Dom - 13:32 65#
Tom T. - 12:19 65#
Melina - 15:21 Rx
Louis - 15:24 Rx
Mason - 13:59 Rx
Chris T. - Mod
Jane - Mod
Megan - 8:44 Rx
Rohan - Mod
Navs - Mod
Leslie - 15:49 Rx
Jon C. - Mod
Dennis - 10:12 Rx
Alvin - Mod
Bernie - 13:00 Rx
Ernie - Mod
Andres - 14:55 165#
Chi - 17:04 35#
Jenifer C. - Mod
Evelyn - 17:04 35#
Gaylene - 14:18 Rx
Chase A. - 12:15 15#

AWL
- Clean & Jerk - 5@70%, 4@75%, 3@80%, 2@85%, 1@90%
- Clean Pulls - 5x3 @100%
- Front Squats - 5x3 @ 80-85%

Irish
Kristine
Chris D.
Vanessa
Cindy

8.25.16 Changeling

Skill: High Hang Power Cleans - 3x3, Squat Cleans 4x3

Complete in order.
30 Pistol Squats
90 Double Unders
30 Deadlifts (185#/125#)
30 Liners (15yd Shuttle Run)
*Must complete 45 Toe to Bar anytime during workout


Jennifer Mc. - 16:00
Robert Mc. - 13:30
Regina - 13:44
Orlando - 15:31
Adam - 16:04
Carmen - 17:40 Rx
Analilia - 12:09
Sara - 12:10
Jenn - 9:37
Abby - 16:58
Francisco - 10:52
Maira - 11:33
Rama - 11:36
Angel - 10:51 Rx
Grant - 9:44 Rx
Amarjit - 10:20
Chase A. - 12:40
Chase H. - 10:04
Anthony A. - 11:42
Anthony B. - Mod
Tom S. - 15:59
Quang - 13:02
Sean P. - 13:59
Mason - 13:20
Lauren - Mod
Jeron - 17:45
Brenda D. - 12:40
Tony - Mof
Joe - 9:42
Jason G. - 15:39
Marika - 12:05
Brandi - 15:02
Steve V. - Mod
Joobin - Mod
Tara - 16:30 Rx+
Jewell - 14:33
Trinh - 11:30
Vandy - 13:03
Yajaira - 14:33
Simon - 15:22
Tom T. - 15:59
Melina - 12:05
Chris T. - 13:20
Suma - 16:20
Leslie - 15:29
Ariel - 12:16 Rx
Cindy - 13;18
Steve P. - 15:00
Josh - 15:51
Avery - 11:12
Jenifer - 12:50
Himani - 12:03
Hoangdan - 15:26
Wendy - 11:36
Christian - 14:13
Nicole C. - 13:33
Chris S. - 15:20
Nita - 13:28
Shruti - 16:38

Endurance 
- 5 Rounds
25 Burpees
500m Row
25 Sit Ups

Gaylene
Penelope
Irish
Russyl
Brenda H.
Karen W.
Brianna
Karen V. - 
Kim
Mike

8.24.16 Clarence

Skill: HSPU's - 60 Total Reps (Pike,  Box, Kipping, Strict, Deficit)

For time.
Buy In: Run 600m
21 - 15 - 9
Push Press (95#/65#)
Box Jumps (24"/20")
Cash Out: Run 600m

Francisco - 15:49 15#
Jake - 15:00 45#
Analilia - 14:59 55#
Joel - 17:02 75#
Abby - 14:43 Rx
Semir - 13:02 95#
Lindsay Z. - 12:35 55#
Karen V. - 21:05 55#
Angel - 14:16 Rx
Wendy - 11:43 Rx
Maira - 13:58 60#
Lindsay H. - 14:09 Rx
Sara - 12:19 Rx
Eric Sr. - Mod
Grant - 9:26 Rx
Chase H. - 11:36 75#
Mason - 5:30 Mod
Anthony A. - 15:02 Rx
Jeron - 15:19 65#
Karen W. - 16:05 55#
Jane - 12:53 65#
Joe - 10:09 Rx
Megan - 9:10 Rx
Tara - 3:06 Mod
Rohan - Mod
Jennifer I. - 13:25 35#
Robert Mc. - 13:30 Rx
Jacque - 11:35 Rx
Quang - 15:04 Rx
Melina - 13:30 Rx
Selena - 13:24 35#
Kim - 11:15 Rx
Andres - 12:59 20kg
Yajaira - 17:06 Rx
Alvin - 13:09 Rxish
Trinh - 16:02 55#
Simon - 18:58 75#
Rhyna - 12:06 55#
Cindy - 14:10 Rx
Bryan - 14:20 85#
Dennis - 10:15 Rx
Dom - 15:53 Rx
Hoangdan - 17:20 Rx
Adrienne - 11:22 35#
Subhi - Mod
Maricela - 11:58 55#
Suma - 17:34 35#
Chi - 11:57 55#
Shruti - Mod
Freddy - 10:26 65#

AWL
- Back Squat - 1 RM (3 Attempts)
- Open Gym 

Brenda D. 
Mason
Tim
Vanessa
Irish
Chris D.
Bernie
Joobin
Ram
Nick B.

8.23.16 Bobcatz

Skill: Back Squats - 6x2 @ 80-90%

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Chest to Bar Pull Ups
Hang Power Cleans (155#/105#)

Dustin - 13:10 95#
Sean K. - 13:20 85#
Robert Mc. - 14:55 135#
Adam - 14:06 135#
Karthik - 12:12 115#
Carmen - 17;30 105#
Orlando - 17:55 155#
Regina - 17:14 105#
Jenna - 11:10 Rx
Lindsay H. - 17:50 105#
Maira - 13:10 75#
Rama - 15:26 45#
Sara - 13:45 105#
Justin - 17;45 135#
Jennifer H. - 17:19 35#
Brenda D. - 11:26 75#
Grant - 10:52 Rx
Simon - 13:26 95#
Tom S. - 16:02 Rx
Anthony B. - 19:20 135#
Mason - 14:34 Rx
Russyl - Mod
Lauren - Mod
Sean L. - Mod
Sean P. - 13:24 135#
Tara - 6:05 Mod
Alvin - 8:55 105#
Tony - Mod
Trinh - 9:00 55#
Matt - 16:06 115#
Jacque - 15:46 Rx
Chase H. - 11:14 135#
Nick B. - 11:33 Rx
Quang - 15:48 115#
Joe - Mod
Andres - 5:51 Mod
Jose - 15:15 135#
Suma - 8:17 33#
Selena - 9:08 15#
Jennifer I. - 9:08 33#
Kim - 8:09 65#
Tom T. - Mod
Tim - Mod
Evelyn - 13:23 55#
Jesse - 17:53 95#
Jenifer - 11:18 65#
Melina - 13:50 85#
Cindy - 16:31 85#
Avery - 12:26 Rx
Vanessa - 11:06 65#
Chris D. - 20:36 155#
Himani - 12:47 55#
Rahul - 12:55 85#
Rhyna - 11:09 55#
Steve P. - 7:18 Mod
Hoangdan - 12:43 65#
Chris S. - 16:45 115#
Nicole C. - 15:09 85#

Endurance 
- 10 Mins each
Bike for Miles
Run for Laps
Bike for Miles

Karen W. 
Gaylene
Penelope
Karen V.  
Yajaira 
Brenda D. 
Odeh

8.22.16 Flex

Skill: Snatch - 3@70%, 3@75%, 5@80%

6 Rounds
6 Thrusters (95#/65#)
12 Sit Ups
8 Dips

Friday September 16th @ 9pm - Blue Water Seafood & Crab

Sean K. - 12:51 65#
Jacque - 8:35 65#
Orlando - 9:31 95#
Adam - 11:54 Rx
Jenna - 9:47 Rx
Regina - 8:20 65#
Mike - 6:32 65#
Lindsay H. - 9:07 65#
Maira - 12:45 65#
Rama - 9:09 25#
Eric Sr. - Mod
Bernie - 9:41 Rx
Grant - 6:42 Rx
Jennifer P. - 10:15 45#
Jennifer H. - 9:32 35#
Louis - 10:06 85#
Dom - 15:02 65#
Sara - 11:29 65#
Tom S. - 11:05 Rx
Jeron - 14:20 65#
Sean P. - 11:38 95#
Tara - 16:22 Rx+
Lauren - Mod
Jane - 11:01 45#
Russyl - 14:01 85#
Jenifer C. - 9:14 55#
Madison - 9:13 35#
Chase H. - 8:09 Rx
Gaylene - Mod
Vanessa - 10:23 65#
Chris D. - 11:49 Rx
Joe - 6:39 Rx
Brenda D. - 8:17 65#
Brenda H. - 9:51 65#
Andres - 8:33 95#
Avery - 8:12 Rx
Nick B. - 8:10 Rx
Kim - 6:20 65#
Jewell - 9:10 65#
Leslie - 7:28 65#
Jose - 9:23 95#
Shanon - 9:18 Rx
Robert Mc. - 10:20 95#
Quang - 8:22 95#
Yajaira - 9:40 65#
Tom T. - 10:12 90#
Rhyna - 7:48 65#
Ryan C. - 11:27 95#
Simon - 9:45 75#
Trinh - 7:55 45#
Subhi - 13:41 Mod
Chris T. - 8:24 95#
Joobin - 7:58 Rx
Suma - 8:56 25#
Steve P. - 10:36 Mod
Dennis - 7:17 Rx
Evelyn - 11:28 35#
Bryan - 9:25 75#
Melina - 8:51 65#
Rick - 10:35 75#
Chi - 8:07 45#
Maricela - 7:55 45#
Irish - 10:10 65#
Cindy - 7:41 65#
Kristine - 9:24 65#
Brianna - 8:29 20#
Nicole C. - 11:24 65#
Chris S. - 12:02 Rx
Anthony A. - 8:37 Rx
Odeh - 10:42 35#
Rahul - 9:21 75#
Himani - 11:02 55#