1.31.17 Crossfit Mainsite 090219

Skill: Strict Pull Ups - 50 Reps in 10 mins


For time.
50 Ring Dips
Run 1 Lap (300m)
50 HSPU's
Run 1 Lap
50 Push Ups
Run 1 Lap

Carmen C. - 15:38
Jacque - 21:00
AJ - 20:02 Rx
Analilia - 18:36
Robert Mc. - 16:41
Christian - 18:43
Claudette - 15:46
Grant - 14:53 Rx
Regina - 18:37
Sara - 22:03
Sean K. - 17:59 Rx
Robert Mu. - 25:00
Maira - 17:34
Adam - 100 Rx
Sandy - 18:04
Jane - 18:32
Tom S. - 19:40
Eric Sr. - Mod
Tara - Mod
Bernie - Mod
Steve P. - Mod
Lauren - AWL
Madison - Mod
Karen W. - 23:24
Dom - 20:15
Ryan L. - 19;15 Rx
Dennis - 18:05 Rx
Raquel - 24:35
Jenifer - 18:18
Joe - 15:30 Rx
Russyl - mod
Brenda D. - 16:43
Kyle B. - 19:10
Quang - 13:09
Jose - 22:20
Jason G. - 20:35
Alvin - 14:17
Trinh - 14:06
Subhi - Mod
Trinh - 20:34 Rx
Jacque - 17:03
Matt - 18:03
Dakota - 14:08
Kat - 16:33
Jake - 20:24
Jewell - 15:07
Andres - 16:16
Shruti - 21:29
Kim - 12:07
Ryan C. - 22:11
Mike S. - 17:31
Shanon - 19:29 Rx
Rich - 16:59
Charise - 14:05
Blair - 19:11 
Guido - 18:37
Melina - 19:20
Suma - 17:44 
Bryan - 17:34
Anthony A. - 22:18 Rx
Cindy - 14:56
Nick B. - 20:14 Rx
Jessica T. - 18:34
Ivo - 16:25
Nita - 13:45
Mike J. - 16:19
Vishant - 16:47
Rhyna - 16:52
Nino - 19:02
Kristine - 14:24
Jonathan - 19:49
Odeh - 20:06
Hector - 23:51
Ram - 19:55
Chris S. - 21:07
Nicole C. - 15:56

Endurance
Run 9 Laps (2k)
Rest 4 mins
Run 6 Laps (3k)
Rest 2 mins
Run 3 Laps (1k)

Yajaira
Karen V.
Gaylene
Penelope

1.30.17 Cow Tippin'

Skill: Overhead Squat - 5x5 @ 75%

8 Min AMRAP
8 Deadlifts (225#/155#)
32 Double Unders

Last day to sign up for shirts, tanks, and sweatshirts is tomorrow!

Travis - 128 Rx
Yajaira - 253 125#
Karen V. - 221 85#
Adam - 208 Rx
Analilia - 280 105#
Claudette - 280 105#
Grant - 361 Rx
Maira - 245 115#
Robert Mu. - 204 Rx
Tom T. - 278 Rx
Jane - 77 Mod
Bobbie - 205 105#
Sean K. - 255 165#
Eric Sr. - Mod
Tara - Mod
Dennis - 173 Rx
Russyl - 245 145#
Steve P. - 200 145#
Brianna - TC
Ryan N. - TC
Hoangdan - 243 125#
Jenifer - 248 105#
Madison - TC
Brenda D. - 245 125#
Joe - 320 Mod
Quang - 240 225#
Jason G. - 300 Mod
Rohan - Mod
Alvin - 200 195#
Subhi - Mod
Sara - 304 Rx
Shruti - 304 105#
Robert P. - 200 65#
Jon - 240 225#
Jorge - 200 45#
Jewell - 252 125#
Christian - 211 165#
Trinh - 218 115#
Melina - 133 Rx
Tom S. - 208 Rx
Chris T. - 208 225#
Nita - 225 95#
Yen - 260 65#
Leslie - 360 105#
Odeh - 288 165#
Marvin - 208 165#
Carmen M. - 320 85#
Bianca - 285 105#
AJ - Mod
Gaylene - 288 Rxish
Nick B. - 322 185#
Ariel - 323 Rx
Chris D. - 281 Rx
Vanessa - 263 125#
Sandy - 281 105#
Jessica T. - 325 85#
Irish - 285 125#
Ivo - 323 165#
Rhyna - 240 135#
Adrienne - 298 105#
Mike J. - 200 215#
Ryan L. - 240 185#
Cindy - 246 155#
Rich - 200 165#
Ana - 244 Rx
Ram - 322 185#
Hector - 160 125#

1.29.17 CP

Skill - Pick One: Pull Ups, HSPU's, or Toe to Bar - 5x10

For time.
25 Calorie Bike/Row
30 Push Ups
25 Calorie Bike/Row
30 Push Ups
25 Calorie Bike/Row
30 Push Ups

 Penelope - 9:36
Brianna - 13:53
Kristine - 13:30
Kevin - 8:48
Karen W. - 17:55
Odeh - 11:40
Jessica T. - 12:46
Sandy - 13:19
Adam - 10:37
Arun - 16:06
Jessica H. - 19:34
Chris V. - 14:56
Dom - 12:53
Manish - 11:11
Carmen C. - 12:09
Eric Sr. - 12:43
Hoangdan - 13:41
Mike J. - 12:20
Jake - 8:28
AJ - 7:19
Vishant - 13:46

AWL
Power Snatch - 5x6 @ 65-75% PS
Sotts Press - 5x5 WbF
1.25 Front Squats - 5x3 @ 80-90% Clean

Robert Mc.
Jennifer Mc.
Ariel
Vanessa
Chris D.
Joobin
Chris T.
Regina 
Orlando
Ernie
Bernie

1.28.17 C.B.C

Skill: 3 Rounds of: 5 Tire Flips + 200yd Sprint

3 Rounds
7 Burpee Box Jumps
11 Chest to Bar Pull Ups
24 Jumping Lunges
11 Dips

Vanessa - 13:41
Gaylene - 13:15
Kristin - 9:49
Dom - 11:45
Ariel - 10:52 Rx
Robert Mc. - 11:40 Rx
Anthony B. - Mod
Nik - 14:50
Adrienne - 9:04
Bryan - 11:04
Odeh - 8:32
Hoangdan - 7:53
Grant - 6:48 rx
Tom S. - 14:03 Rx
Shruti - 13:00
Dennis - 10:57 Rx
Jason G. - 14:50
Nita - 10:35
Carlos - 10:46
Ivo - Mod
CC - 13:40
Manish - 9:08
Rich - 9:34
Tara - Mod
Bianca - 9:43
Justin - Mod

1.27.17 J.27

Skill: Hollow Rocks - 5x20

6 Rounds
12 HSPU's
6 Squat Cleans (135#/95#)
:60 sec rest


Karen V. - 16:54 55#
Nik - 14:14 65#
Travis - 16:33 115#
Mike E. - 13:58 75#
Vishant - 13:00 65#
Sara - 11:29 95#
Grant - 13:16 Rx
Joel - 10:58 75#
Mike M. - 13:56 65#
Bobbie - 13:48 55#
Lindsay Z. - 11:01 55#
AJ - 15:47 Rx
Carmen C. - 12:04 95#
Maria - 13:25 65#
Robert Mu. - 14:05 135#
Regina - 12:05 95#
Orlando - 15:17 135#
Sean K. - 11:35 75#
Karen W. - 14:15 55#
Jane - 11:12 55#
Nita - 11:15 55#
Ana - 16:53 85#
Joe - Mod
Tara - Mod
Gaylene - 16:03 95#
Leslie - 11:21 85#
Dennis - 16:23 135#
Quang - 11:39 Rx
Sandy - 10:41 35#
Brenda H. - 12:10 85#
Tom T. - 7:06 Rx
Jesse - 14:54 85#
Evelyn - 14:49 45#
Jacque - 13:10 rx
Melina - 14:09 95#
Matt - 14:16 85#
Jake - 12:13 115#
Jon - 13:00 115#
Joobin - 11:20 Rx
Chris T. - 12:26 135#
Jewell - 12:26 75#
Marvin - 14:36 75#
Mike J. - 12:36 95#
Bianca - 11:46 75#
Kim - 9:20 rx

AWL
- (Snatch Push Press + Behind the neck Jerk + Snatch Balance) x 7 @ 70-80% snatch
- Snatch Deadlift - 3x4@100%, 3x2@110%
- Back Squat w/ 2 Sec Pause - 6x2@75-85%

Lauren
Tony
Ariel
Joobin
AJ
Vanessa
Jennifer Mc.
Robert Mc.
Natasha
Jenifer
Andres
Raquel
Carlos

1.26.17 Rookie

Skill: Power Snatch - 5x3 "Touch & Go"


5 Rounds
22 Double Unders
11 Air Squats
9 Alternating KB Swings
7/5 Cal Assault Bike

Analilia - 9:16
Grant - 7:09 Rx
Camren C. - 12:12 Rx
Sara - 7:10 Rx
Claudette - 9:49
Tom S. - 9:29 Rx
Russyl - 11:57
Regina - 14:34 Rx
Arun - 12:09
Robert Mu. - 8:28 Rx
Bianca - 9:10
Tom T. - 7:24 rx
Sandy - 9:13
Sean K. - 8:48
Eric Sr. - Mod
Brenda D. - 7:53 Rx
Megan - 14:24 Rx+
Gaylene - 8:48
Jenifer - 10:23
Jason G. - 19:10 Rx+
Joe - 13:51 Rx+
Kyle B. - 13:51
Simon - 10:38
Quang - Mod
Jewell - 9:05
Raquel - 8:33 Rx+
Jacque - 9:05
Matt - 10:38
Trinh - 11:48
Josh - 12:05 Rx
Shanon - 7:19 Rx
Ryan C. - 8:10
Adrienne - 9:00
Shruti - 9:27
Nino - 12:07
Mike S. - 11:28
Guido - 11:40
Melina - 9:36
Ariel - 8:06 Rx
Hoangdan - 9:15
Ivo - 7:47
Rhyna - 10:53
Kat - 12:39
Ana - 8:28 Rx
Anthony A. - 9:16 Rx
Ram - 7:38 Rx
Kristine - 9:30
Joobin - 6:53 Rx
Jon - 8:34
Marvin - 12:20
Carmen M. - 12:28
Nicole C. - 9:32
Chris S. - 10:05
Hector - 15:02


Endurance 
Row 1000m easy
Sprint 100m for time
Row 750m easy
Sprint 100m for time
Row 500m easy
Sprint 100m for time
Row 250m easy
Sprint 100m for time

Rest 5 Mins

Tabata Rowing to 50 Calories
:20 on / :10 off

Ivo
Karen V. 
Steve V. 
Brenda H.
Yajaira

1.25.17 Deuces

Skill: Push Ups - Max in 2 Mins or 5x10

8 Min AMRAP
2 Toe to Bar
2 Push Jerks (135#/95#)
4 Toe to Bar
4 Push Jerks
6 Toe To Bar
6 Push Jerks
and so on increasing 2 reps each round...

Top Push Ups
Tom T. - 82, Jacque - 56

Sara - 96 Rx
Yajaira - 77 65#
Brenda H. - 84 65#
Travis - Total
Karen V. - 104 55#
Nik - 50 65#
AJ - 94 Rx
Grant - 92 Rx
Kyle E - 94 Rx
Jacque - 112 Rx
Lindsay Z. - 98 75#
Mike J. - 64 95#
Robert Mu. - 64 95#
Maira - 82 55#
Tom T. - 106 115#
Sandy - 115 55#
Ryan L. - 104 95#
Eric Sr. - Mod
David R. - 120 35#
Karen W. - 16:17 Mod
Tara - Mod
Brenda D. - Mod
Dennis - 56 135#
Ana - 82 75#
Quang - 68 Rx
Tom S. - Total 
Alvin - Mod
Joe - Mod
Hoangdan - 94 65#
Ryan N. - TC
Kyle B. - 66 95#
Marika - Mod
Rohan - Mod
Stephanie V. - 110 55#
Jacque - 110 Mod
Matt - 60 95#
Robert P. - 40 45#
Dakota - 58 55#
Kim - 124 65#
Brandi V. - 152 35#
Steve V. - Mod
Josh - 53 Rx
Gladys - 136 55#
Robert Mc. - 63 Rx
Jesse - 84 75#
Nino - 82 55#
Shruti - 86 55#
Marvin - 84 65#
Gaylene - 82 95#
Ariel - 68 rx
Bryan - 66 35#
Evelyn - 69 35#
Trinh - 103 65#
Simon - 60 85#
Ram - 65 Rx
Jorge - 60 25#
Cindy - 53 Rx

AWL
- Hang Snatch - 3x3@65%, 3x2@75%, 3x1@85%+
- Power Clean + Jerk - 5x2@70%, 5x2@80-90%
- Front Squats - 4x3@ 80-85%

Kristine
Don
Andres
Lauren
Tony
Carlos
Raquel
Irish
Chris D.
Chris T. 
Vanessa
Nick B. 
Justin
Natasha
Ernie

1.24.17 CrossFit Total

Skill: Warm Up!

Score total weight lifted.  Build up to a 1 Rep Max (3 Attempts)
Back Squat
Strict Press
Deadlift

Compare to: 6.29.16 ,  1.11.16 , 6.22.15 , 1.6.15 , ...

Regina - 180, 100, 230 = 510
Orlando - 295, 165, 325 = 785
Robert Mc. - 310, 125, 405 = 840
Jennifer Mc. - 95, 50, 135 = 280
AJ - 465, 215, 465 = 1145
Joel - 215, 125, 215 = 555
Abby - Mod
Analilia - 150, 60, 155 = 365
Carmen C. - 205, 70, 195 = 470
Jessie - 235, 125, 325 = 685
Grant - 305, 155, 415 = 875
Robert Mv. - 335, 170, 375 = 880
Maira - 145, 65, 185 = 395
Sara - 220, 100, 305 = 625
Dan - Mod
Anthony A. - 265, 115, 305 = 685
Jane - Mod
Eric Sr. - Mod
Tara - Mod
Steve P. - 245, 115, 315 = 675
Madison - Mod
Karen W. - 95, 70, -
Charise - 135, 65, 185 = 385
Blair - 245, 115, 225 = 585
Dom - 245, 120, 295 = 660
Brenda D. - Mod
Joe - Mod
Quang - 365, 170, 345 = 880
Chris D. - 435, 165, 435 = 1035
Jenifer - 225, 90, 225 = 570
Alvin - Mod
Ryan L. - 275, 155, 335 = 765
Kyle B. - 225, 135, 405 = 765
Marika - 135, 75, 135 = 345
Trinh - 185, 65, 185 = 435
Tom T. - 355, 185, 355 = 895
Christian - 285, 145, 275 = 705
Stephanie V. - 185, 80, 225 = 490
Andres - 325, 155, 455 = 985
Chris T. - 375, 185, 505 = 1065
Jacque - 205, 95, 280 = 580
Matt - 275, 125, 345 = 745
Kat - 130, 60, 135 = 325
Nik - 165, 95, 260 = 520
Jewell - 155, 80, 175 = 410
Jason G. - 405, 185, 435 = 1025
Josh - 255, 135, 315 = 705
Mike S. - 95, 85, 245 = 525 
Jake - 295, 175, 400 = 870
Melina - 220, 80, 225 = 525
Guido - Mod
Shanon - Mod
Ryan C. - 275, 145, 375 = 795
Gladys - 125, 60, 185 = 370
Suma - Mod
Kim - 185, 85, 215 = 485
Sandy - 165, 65, 185 = 415
Jessica T. - 155, 55, 185 = 395
Gaylene - 245, 115, 305 = 665
Penelope - 150, 85, 215 = 450
Bianca - 180, 60, 185 = 425 
Adrienne - 145, x, 180 = 325
Vanessa - 145, 70, 185 = 400
Vishant - 185, 100, 225 = 510
Cindy - Mod
Joobin - 385, 140, 445 = 970
Hoangdan -150, 70, 170 = 390
Chris S. - 235, 125, 315 = 675
Nicole C. - 255, 125, 315 = 440
Ram - 315, 115, 335 = 765
Odeh - 250, 110, 300 = 660
Jon - Mod
Josue - Mod
Tony - 260, 135, 325 = 720
Kristine - Mod
Amarjit - 255, 135, 375 = 765
Tom S. - 355, 155, 430 = 940
Travis - 295, 105, 335 = 735

Endurance
For time.
100 Bar Facing Burpees
then
Run 1 Mile

Nick B.
Yajaira
Brenda H. 
Russyl
Karen V.

1.23.17 Rise Up

Skill: Hanging L-Hold - Accumulate 3 Mins


For Time.
65 Sit Ups
55 Burpees
45 Pull Ups
35 Box Jumps

Travis - 18:58 Rx
Brenda H. - 16:16
Yajaira - 16:39
Karen V. - 20:00
Jacque - 10:53 Rx
Nik - 18:10
Melina - 11:58
Regina - 16:09
Orlando - 16:53
Adam - 16:16 Rx
Carmen C. - 13:26
Maira - 16:07
Grant - 9:07 Rx
Jane - 15:30
Bobbie - 17:58
Sean K. - 15:37 Rx
Eric Sr. - Mod
Brianna - TC
Ryan N. - TC
Hoangdan - 13:37
Penelope - TC
Madison - TC
Brandi S. - TC
Jenifer - 17:04
Joe - Mod
Brenda D. - 13:48 Rx
Alvin - 12:35 Rx
Jason G. - Mod
Quang - 12:29 Rx
Rohan - Mod
Trinh - 12:59
Suma - 17:12
Raghu - 18:00
Tara - Mod
Tom T. - 12:29 Rx
Simon - 14:30
Raquel - 12:06 Rx
Rob P. - 17:13
Dakota - 11:28
Kristine - 15:09
Vanessa - 12:00 rx
Jacque - 10:34
Shruti - 18:26
Shanon - 9:14 Rx
Nita - 14:45
Matt - 16:15
Gladys - 12:25
Sara - 12:06 Rx
Christian - 12:56
Joobin - 7:58 Rx
Jake - 14:42
Marika - 11:50
Nino - 15:18
Evelyn - 14:59
Cindy - 15:10 Rx
Bryan - 14:26
Analilia - 14:15
Nick B. - 9:59 Rx
Sandy - 13:11
Jessica T. - 11:38
Anthony A. - 10:39 Rx
Ivo - 13:00
Ryan L. - 15:20 Rx
Jon - 15:29
Jorge - 19:30
Justin - 14:17 Rx
Odeh - 16:12
Hector - 20:00
Josue - 19:32
Marvin - 18:16
Carmen M. - 16:13
Ana - 14:31 Rx
CC - 183

1.22.17 J.22

Skill: Front Squat - 4 Reps EMOM for 8 Min at 65-75%

10 Rounds
5 Hang Snatch (95#/65#)
10 Air Squats

Jewell - 10:01 Rx
Jessica T. - 10:07 55#
Vishant - 11:55 65#
Odeh - 10:57 75#
Josh - 10:28 75#
Tom S. - 8:00 Rx
Adam - 10:30 Rx
Ryan C. - 6:27 75#
Shanon - Mod
Kristine - 11:22 55#
Brianna - 10:58 35#
Christian - 10:47 75#
Jake - 10:22 Rx
Ivo - 6:33 75#
Adrienne - 7:31 40#
Mike J. - 10:10 75#
Nita - 9:31 40#
AJ - 6:04 Rx

AWL 
- Muscle Snatch - 7x3 @ 60%
- Tall Clean - 5x2@70%, 5x1@80%
- Back Squats - 4x4 @ 80-85%

Regina 
Chris T. 
AJ
Irish
Lauren
Kim
Brenda D.
Bernie
Ernie

1.21.17 Beatrice

Skill: Agility Stations - 15 Min AMRAP

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Toes to Bar
American KB Swings (32kg/20kg)

Brianna - TC
Dylan - TC
Ryan N. - TC
Penelope - TC
Gaylene - 8:23 20kg
Kristine - Mod
Hoangdan - 7:57 16kg
Steve P. - 7:57 16kg
Ryan Mc. - 7:16 32kg
Robyn - 7:32 20#
Dom - 10:02 16kg
Bryan - 8:58 20#
Robert Mc. - 10:42 Rx
Sandy - 8:08 12kg
Jessica T. - 8:09 12kg
Grant - 5:54 Rx
Jenifer - 8:07 14kg
Josh - 11:21 28kg
Karen W. - 9:45 12kg
Dennis - 9:10 rx
Mike J. - 7:50 20kg
Arun - 8:13 12kg
Ryan L. - 8:45 24kg
Ivo - 6:41 24kg
Nita - 8:20 12kg
Chris T. - Mod
Tara - Mod
Jason G. - 6:47 32kg
Rich - 7:54 20kg
Charise - 9:41 12kg
Blair - 7:40 16kg
Jake - 8:47 20kg

1.20.17 Air Force

Skill: WOD Prep and Review

For time. (4 Burpees EMOM)
20 Thrusters (95#/65#)
20 Sumo Deadlift High Pulls
20 Push Press
20 Overhead Squats
20 Front Squats

Nik - 16:00 65#
Jacque - 8:43 Rx
Manish - 15:45 65#
Brenda H. - 10:57 55#
Yajaira - 15:50 55#
Sara - 7:49 Rx
Grant - 7:36 Rx
Tom S. - 7:45 75#
Joel - 10:48 65#
Ariel - 8:44 Rx
Michael M. - 13:45 65#
Laura - 10:37 Rx
Carmen C. - 10:35 Rx
Raquel - 6:58 Rx
Chris T. - Mod
Maira - 12:00 55#
Orlando - 15:49 Rx
Regina - 9:54 Rx
AJ - 5:37 Rx
Kyle B. - 12:55 75#
Sandy - 12:54 55#
Eric Sr. - Mod
Sean K. - 10:44 75#
Tara - Mod
Bianca - 16:46 55#
Ana - 10:34 55#
Joe - Mod
Nick B. - 7:57 Rx
Quang - 10:58 Rx
Christian - 10:57 65#
Dennis - 8:46 75#
Danitza - 8:59 15#
Tom T. - 9:58 Rx
Gladys - 11:38 35#
Jason G. - 16:43 Rx
Ram - 12:35 Rx
Ivo - 9:55 65#
Chris D. - 12:57 Rx
Vanessa - 14:50 Rx
Jewell - 11:50 55#
Melina - 12:38 Rx
Chris T. - Mod
Ryan C. - 9:57 95#
Shanon - 8:58 Rx
Gaylene - 12:39 65#
Evelyn - 12:53 35#
Hoangdan - 16:41 55#

AWL
- (Squat Clean + Front Squat + 2 Jerks) x 3@75%, 3@80%, 3@85% of C&J
- Snatch Pull - 2x5@85%, 3x3@95%, 4x1@100+%
- Front Rack Support - 5x7secs Starting at Front Squat Max and increasing load.

Simon
Trinh
Andres
Kristine
Lauren
Jacque