9.30.16 T.K.O.

Skill: Squat Cleans - 6x4 - Weight by Feel - Tap & go

On a 7:00 Running Clock
5 Min AMRAP
5 Toe to Bar
5 Burpees
2 Min AMRAP
Snatch (115#/85#)

Carmen C. - 64 75#
Jacque - 80 Rx
Adam - 60 Rx
Sean K. - 64 95#
Sara - 73 75#
Robert Mc. - 68 Rx
Maira - 55 60#
Regina - 61 75#
Orlando - 52 Rx
Andres - 83 65#
Grant - 107 Rx
Tom S. - 79 Rx
Dom - 96 85#
Russyl - 72 95#
Amarjit - Mod
Rhyna - Mod
Alvin - 76 Mod
Danny - 69 95#
Joe - 92 Rx
Kim - 97 65#
Christian - Mod
Brenda H. - 78 65#
Angel - 76 Rx
Simon - 69 95#
Rahul - 66 75#
Himani - 68 45#
Curtis - 75 75#
Suma - 80 35#
Jesse - 70 75#

AWL
- 10 x (Squat Clean + Hang Squat Clean + Jerk) @ 75-85% of C&J
- Snatch Grip Deadlift + Shrug - 5x4 @ 100-120% Snatch
- Back Squat - 5x3 @ 75-85%

Nick B. 
Ram
Vanessa
Chris D.
Bernie 
Ernie

9.28.16 Click

Skill: Push Jerk - 3x2, 5x1

For time.
Row 2000m


Regina - Mod
Orlando - 8:02.4
Adam - 7:40.5
Sean K. - 7:48.1
Bobbie - 4:35 1k
Carmen C. - 9:30.0
Sara - Mod
AJ - 8:09.4
Maira - 8:58.1
Lindsay Z. - 8:37.5
Joel - 9:16.5
Eric Sr. - 9:09.9
Grant - 7:20.9
Alvaro - 7:18.1
Felipe - 7:48.9
Jenifer - 9:42
Stephanie V. - 9:24.1
Robert Mu. - 8:31.0
Jeron - 9:15.2
Tara - Mod
Joobin - Mod
Jason G. - Mod
Danny - 7:58.7
Vanessa - 8:46.5
Chris D. - 7:27.4
Brenda D. - 8:52.9
Mason - Mod
Tom S. - Mod
Melina - 9:24.2
Tom T. - Mod
Simon - 8:56.3
Martin - Mod
Jose - 8:47.7
Chris T. - 7:38.9
Trinh - 9:22.1
Ivo - 7:36.0
Nick B. - 7:08.8
Mari - 9:26.5
Lucy - 11:22.9
Cindy - 8:32.0
Odeh - 8:26.2
Curtis - 7:52.8
Kristine - Mod

Endurance 
For time.
60 Sit Ups
30 Burpees
1 Miles
30 Burpees
60 Sit Ups

Carmen C. 
Penelope
Gaylene
Karen V. 
Steve V.
Brandi

9.28.16 Roy

Skill: WOD Warm Up & Mobility!

5 Rounds
15 Deadlifts (225#/155#)
20 Box Jumps (24"/20")
25 Pull Ups

Compare to: 7.8.13

Robert Mc. - 32:11 Rx
Grant - 20:59 Rx
Marika - 19:17 75#
Karen V. - 25:37 85#
Analilia - 19:25 85#
Carmen M. - 26:13 65#
Marvin - 25:58 95#
AJ - 24:20 Rx
Maira - 22:00 105#
Sara - 280 Rx
Rahul - 24:10 115#
Tom T. - 28:29 Rx
Freddy - 26:50 165#
Eric Sr. - Mod
Anthony B. - 28:58 Rx
Louis - 28:29 155#
Chase A. - 22:16 115#
Amarjit - 26:14 185#
Jeron - 27:38 115#
Quang - 11:02 Mod
Joe - 18:58 Rx
Alvin - 21:43 185#
Tara - Mod
Josh - 29:52 165#
Ryan C. - 28:56 195#
Jacque - 26:20 Rx
Jesse - 28:40 165#
Shanon - 24:16 Rx
Celena - 19:36 65#
Simon - 240 165#
Trinh - 20:24 95#
Jake - 27:42 165#
Curtis - 26:20 185#
Melina - 25:16 125#
Stephanie V. - 28:39 125#
Hoangdan - 28:00 105#
Cindy - 289 Rx
Bianca - 19:10 55#
Justin M. - 6:14 35#
Rhyna - 28:37 145#
Steve V. - Mod
Adrienne - 22:58 85#
Odeh - 27:59 165#

AWL
- Snatch - 4x3 @ 65-75%
- Snatch Balance - 4x2 @ 75-95%
- Front Squat w/ 2sec Pause - 6x2 @ 80-85% FS
- Snatch Push Press - 5x3 (WBF)

Vanessa
Ram
Irish
Bernie
Ernie
Joobin
AJ
Vijay

9.27.16 Breakdown

Skill: Dumbbell Thrusters - 5x5 Heavy or 5x10 Lighter

3 Rounds
8 Front Squats (95#/65#)
24 Double Unders
8 Push Press (95#/65#)
24 Double Unders

Thanks Amarjit for bringing Deli Delicious!

Jenna - 4:11 Rx
Joobin - 3:45 Rx
Marika - 7:27 60#
Sara - 5:31 Rx
AJ - 6:40 Rx
Carmen - 5:23 Rx
Analilia - 8:07 55#
Adam - 7:30 95#
Bobbie - 9:23 25#
Sean K. - 9:03 95#
Chris D. - 4:44 Rx
Joel - 7:36 75#
Chris T. - Mod
Maira - 6:16 65#
Jake - 7:45 95#
Curtis - 6:34 95#
Grant - 3:39 Rx
Rahul - 7:53 65#
Himani - 10:41 55#
Orlando - 7:25 Rx
Regina - 6:15 65#
Eric Sr. - Mod
Chase A. - 10:03 75#
Brenda D. - 5:45 Rx
Anthony A. - 6:13 Rx
Tom S. - 6:37 Rx
Robert Mu. - 5:45 Rx
Mason - 13:47 Flank
Steve P. - Mod
Madison - Mod
Russyl - 11:16 95#
Tara - Mod
Joobin - Mod
Alvin - 5:24 Rx
Danny - 5:06 Rx
Joe - 5:16 Rx+ 135
Jason G. - 7:34 Rx+ 135
Jenifer - 7:50 55#
Tom T. - 4:41 Rx
Jacque - 10:31 Rx
Matt - 8:42 95#
Nick B. - 5:13 Rx+ 135
Jewell - 7:43 Rxish
Melina - 6:48 65#
Josh - 9:10 Rx
Vanessa - 7:08 Rx
Trinh - 8:43 55#
Celena - 7:41 35#
Robert Mc. - 12:00 Rx
Andres - 8:30 95#
Rhyna - 8:33 65#
Chris T. - 7:19 95#
Christian - 8:02 75#
Ram - 4:45 Rx
Suma - 11:03 35#
Bianca - 7:21 35#
Bryan - 9:06 95#
Dom - 9:38 Rx
Marvin - 6:20 35#
Cindy - 5:52 65#
Kristine - 6:38 Rx
Vijay - 4:00 15#
Ian - 7:48 75#
Hoangdan - 8:26 65#
Nicole C. - 9:32 55#
Chris S. - 7:57 85#

Endurance
4 Rounds - 45 min Cap
Run 800m
Row 500m
50 Jump Rope
.5mi Assault Bike

Curtis - 35:20
Jessica - 52:00
Odeh - 41:28
Jake - 34:41
Karen V. - 45:00
Penelope - 41:56
Gaylene - 35:30
Carmen - 42:12
Brenda H. - 40:49
Irish - 39:16
Karen W. - 41:59
Karol - 45:00
Brenda D. - 38:26

9.26.16 Flank

Skill: Muscle Ups - 7x3 or Max Rep Attempts

5 Rounds
6 Power Cleans (165#/115#)
18 Weighted Push Ups (35#/15#)

Deli Delicious will be here tomorrow with sandwiches to try around 5:30pm!

Bobbie - 11:45 25#
Sean K. - 10:19 105#
Analilia - 11:36 65#
AJ - 9:28 Rx
Orlando - 14:18 Rx
Regina - 12:04 105#
Jenna - 7:57 Rx
Jacque - 11:59 Rx
Jesse - 14:25 185#
Maira - 10:17 75#
Rahul - 12:31 75#
Himani - 11:36 65#
Niraj - 9:51 65#
Eric Sr. - Mod
Anthony B. - 13:44 Rx
Louis - 11:34 115#
Tom T. - 8:52 135#
Grant - 8:14 Rx
Ernie - 8:46 Rx
Tom S. - 15:03 Rx
Steve V. - 14:12 Mod
Brandi - 6:30 35#
Jenifer - 9:23 85#
Rhyna - 9:24 95#
Bernie - 17:38 Rx
Amarjit - 12:50 115#
Chris D. - Mod
Gaylene - Mod
Russyl - 12:15 95#
Tara - 10:22 125#
Jeron - 18:36 95#
Alvin - 13:44 155#
Jason G. - 13:20 Rx
Brenda D. - Mod
Joobin - Mod
Danny - 17:20 Rx
Stephanie V. - Mod
Joe - 9:54 Rx
Josh - 11:13 135#
Robert Mc. - 14:17 Rx
Ryan C. - 13:00 135#
Jacque - 10:41 Rx
Matt - 13:17 135#
Andres - 14:10 165#
Curtis - 13:38 rx
Celena - 8:35 35#
Trinh - 7:20 65#
Kim - 7:56 75#
Nick B. - 12:48 Rx
Christian - 9:14 115#
Jake - 12:50 155#
Sara - 9:05 Rx
Shanon - 11:35 Rx
Melina - 7:34 85#
Tony - 15:15 165#
Leslie - 12:08 105#
Chris T. - 12:11 Rx
Suma - 9:35 25#
Cindy - 12:31 105#
Brenda H. - 12:45 85#
Vanessa - 13:24 90#
Adrienne - 13:08 55#
Ana - 12:45 95#
Kristine - 9:35 105#
Brianna - 10:08 35#
Odeh - 11:08 65#
Hoangdan - 9:09 85#
Karen V. - 10:03 55#

9.25.16 S.F.

Skill: Ab Circuit - (15 V-Ups, 1 Min Plank, 30 Bicycle Crunches, 15 Wt'd Sit Ups) x 4


20 Min AMRAP
16 DB Snatch
1 Rope Climb
50 Double Unders

Ernie - 108 Mod
Kevin - 329
Michele - 564
Ryan C. - 251 Rx
Hoangdan - 439
Dom - 440
Shanon - 482 Rx
Himani - 329
Rahul - 329
AJ - 376
Marvin - 188
Brianna - 517
Penelope - 474
Steve V. - Mod
Chris D. - Mod
Vanessa - 375 Rx
Grant - 429 Rx
Mike - 300
Adrienne - 376
Rick - 337
Chris T. - 296
Manish - 376
Nita - 334

AWL
- Power Snatch - 7x3 @ 70-80%
- Squat Cleans - 7x3 @ 75-85%
- Strict Press - 5x5 (WBF)

Karen W. 
Kristine
Lauren
Rose
Carmen
Regina
Orlando 

9.24.16 Missy

Skill: Tire Flips - 25 Reps

5 Rounds
6 Calorie Row
6 Burpees
6 Chest to Bar Pull Ups
6 Box Jumps

Louis - 9:47
Ariel - 9:25 Rx
Jenna - 9:18 rx
Odeh - 12:20
Ravi - 8:29
Vanessa - 13:01 Rx
Chris D. - 13:00
AJ - 8:04 Rx
Alvin - 9:15 Rx
Christian - 10:58
Jacque - 9:15 Rx
Joe - 7:01 Rx
Eric Sr. - Mod
Grant - 6:28 Rx
Gaylene - 11:59
Penelope - 11:10
Brianna - 11:58
Karen W. - 11:55
Ivo - 8:16
Jeron - 11:30
Tom S. - 10:05 Rx
Rhyna - 9:16
Joobin - 8:22 Rx
Manish - 11:14
Robert Mu. - 11:50 Rx

9.23.16 Lifty

Skill: Snatch - 5 @ 75%, 5 @ 80%, 5 @ 85% (All Single Reps)

Back Squat
4x4 @ 75-85%

Sara
Analilia
Carmen C. 
Steve P. 
Jake
Laura L.
Jenifer
Lindsay Z.
Becca M. 
Grant
Tom T. 
Joobin
Orlando
Regina
Chase H.
Cody
Dom
Tara
Jane
Mason
Ernie
Megan
Amarjit
Gaylene
Robert Mu.
Danny
Ariel
Melina
Andres
Trinh
Rahul
Chris T.
Christian


AWL
- Jerks - 4x4 @ 70-80%, 4x2 @ 80-90%
- Back Squats w/ Pause - 5x3 @ 70-80%
- Snatch Lift Off (Ground to Launch) - 5x5 @ 90-100% Snatch

AJ
Lauren
Tony
Cindy
Anthony A. 

9.22.16 Ninja

Skill: Assault Bike - 2 miles for time


For time.
Buy In:
2 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats
then
30 Clean & Jerks (135#/95#)
then
Cash Out:
2 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats

Ravi - 11:14 115#
Jesse - 15:58 65#
AJ - 6:14 Rx
Sara - 9:57 Rx
Marvin - 11:14 15#
Dom - 11:53 100#
Jenna - 6:14 Rx
Carmen - 10:59 95#
Regina - 12:25 Rx
Orlando - 12:40 135#
Lindsay Z. - 13:17 90#
Maira - 10:02 65#
Jake - 9:40 115#
Tom T. - 7:48 Rx
Grant - Mod
Cody - 10:14 115#
Chase H. - 9:23 115#
Eric Sr. - Mod
Sean P. - 9:55 Rx
Mason - 10:56 Rx
Jenifer - 9:06 75#
Perla - 16:53 25#
Tara - Mod
Chris D. - 11:32 Rx
Vanessa - 12:39 Rx
Steve P. - 9:17 45#
Megan - 5:55 Rx
Jason G. - 9:00 Rx
Brenda D. - 11:28 Rx
Tom S. - 7:50 Rx
Alvin - 9:23 Rx
Celena - 13:05 45#
Trinh - 9:49 55#
Angel - 7:20 Rx
Simon - 11:22 95#
Quang - 9:21 Rx
Rhyna - 9:00 65#
Joe - 5:39 Rx
Stephanie V. - 10:05 65#
Jacque - 8:41 Rx
Jewell - 9:48 75#
Melina - 9:23 85#
Shanon - 8:47 Rx
Kim - 8:04 75#
Bryan - 14:04 115#
Anthony B. - 13:09 Rx
Freddy - 10:26 115#
Robert Mc. - 11:28 Rx
Cindy - 14:00 Rx
Lucy - 14:50 25#
Jennifer Mc. - 15:20 55#
Kristine - 11:03 75#
Odeh - 13:34 75#
Hoangdan - 12:02 75#
Chris S. - 14:29 115#
Nicole C. - 12:39 75#

Endurance -
10 Min Calorie Row
Rest 5 Minutes
10 Min Assault Bike for Calories

Joobin - 168/97
AJ - 175/93
Karen V. - 100/64
Penelope - 105/77
Gaylene - 123/67
Karen W. - 100/56
Russ - 151/118
Brenda H. - 135/82
Yajaira - 105/62
Ram - 145/82
Nick B. - 196/111
Curtis - 189/128
Adrienne - 123/85

9.21.16 Simmer

Skill: Front Squat - 5 Sets to establish a 3RM

10 Min EMOM
4 Deadlifts (225#/155#)
20 Double Unders / 45 Singles

Abby - 10 125#
Analilia - 10 105#
Joel - 10 155#
Ravi - 105#
Maira - 10 105#
Sara - 10 Rx
Tom T. - 10 Rx
Anthony B. - 9 Rx
Grant - 10 Rx
Angel - 10 Rx
Eric Sr. - Mod
Vanessa - 10 Rx
Anthony A. - 10 225#
Tom S. - 8 Rx
Sean P. - 10 Rx
Karen W. - Mod
Jeron - 10 105#
Brenda D. - 10 Mod
Alvin - 10 225#
Cody - Mod
Chase H. - Mod
Jason G. - 10 Rx
Quang - 10 225#
Jesse - 10 115#
Trinh - 10 105#
Celena - 8 90#
Simon - 10 185#
Jacque - 13 Rx
Melina - 10 155#
Brenda H. - 10 115#
Josh - 6 Rx
Yajaira - 10 155#
Sirish - 7 Mod 
CC - 8 Mod
Odeh - 10 145#
Himani - 10 125#
Rahul - 10 130#
Robert Mc. - 10 225#
Rhyna - 10 Rxish 
Chris D. - 10 Rx
Ana - 10 135#
Cindy - 10 155#
Curtis - 10 205#
Avery - 10 Rx
Jake - 10 185#
Shanon - 10 Rx
Ryan C. - 9 225#
Freddy - 10 185#
Stephanie V. - Mod 
Steve V. - Mod

AWL
- Hang Snatch - 10 Reps starting @ 70% and working up to daily max (3 attempts max at one weight)
- 1 Power Clean + 3 Front Squats @ 80-85%
- Sotts Press - 4x5 WBF

Vanessa
Nick B.
Ram
Irish
Tony
Joobin
Kristine
Carmen
AJ
Lauren
Ernie
Mason
Tara

9.20.16 Beatrice

Skill: Strict Weighted Pull Ups - 7x3 or 5x5 Scaled

15 Min Team AMRAP - Score Completed Rounds of Dips & KB Swings
A.) 12 Overhead Walking Lunges (95#/65#)
B.) 4 Dips + 6 AKBS AMRAP




Deli Delicious will be here next Tuesday to sample their sandwiches!  Stop by and try!


Myo Mayhem - Nov. 5th



Bobbie (P) & Marvin (P) - 170
Adam (Rx) & Sean K. (75#) - 180
Karthik (75#) & Robert Mc. (Rx) - 180
Jennifer Mc. (35#) & Carmen C. (65#) - 160
Jenna (Rx) - 83
Maira (55#) & Sara (Rx) - 170
Jake (75#) & Ernie (Rx) - 220
Louis (75#) & Simon (65#) - 200
Orlando (85#) & Regina (65#) - 230
Tom T. (Rx) - 66
Eric Sr. - Mod
Ronimarie (15#) & Angel (Rx) - 270
Anthony B. (75#) & Cody (75#) - 320
Tom S. (Rx) - 92
Mason (Rx) - 100
Tara - Mod
Perla (P) - 50
Madison - Mod
Megan (Rx) - 140
Sean P. (Rx) & Robert Mu. (Rx) - 100
Quang (95#) & Alvin (95#) - 180
Joe (Rx) - 70
Bernie - Mod
Marika (35#) & Analilia (35#) - 160
Trinh (35#) & Celena (35#) - 250
Kim (55#) & Vanessa (55#) - 250
Chris T. (95#) & Andres (95#) - 160
Melina (65#) & Jacque (65#) - 260
Chris D. (95#) & Matt (95#) - 180
Suma (15#) - 70
Ram (95#) & Nick B. (Rx) - 260
Ariel (Rx) & Russyl (Rx) - 170
Bryan (85#) & Tony (85#) - 170
Rick (65#) & Christian (65#) - 190
Freddy (95#) & Anthony A. (Rx) - 230
Maricela (35#) & Luncy (P) - 200
Rahul (65#) - 130
Cindy (55#) & Adrienne (55#) - 240
Himani (55#) - 60
Rhyna (55#) & Hoangdan (55#) - 220
Ian (65#) - 104
Jenifer (30#) & Steve P. (30#) - 280
Gaylene (35#) & Kristine (35#) - 260

Endurance
 - For time.
Run 800m
Row 2k
Run 800m
Assault Bike 2 Miles
Run 800m
50 Burpees

Odeh 
Brenda D.
Kristine
Karen W.
Penelope
Irish
Himani
Brenda H.
Karen V.
Jake
Robert Mc. 
Jessica
Joobin