2.28.17 Core

Skill: Snatch - 5,5,3,3,3,1,1,1,1 - Working up to heavy singles

10 Min EMOM
Odd: 20 V- Ups
Even: Max Arch Hold
Score total time in Arch

Regina - 5:00
Orlando - 4:00
Carmen C. - 5:00
Adam - 2:01
Kym - 5:00
Noemi - 1:45
Analilia - 2:50
Nik - Mod
Grant - 5:00
Sara - 3:50
Claudette - Mod
AJ - 3:12
Bryan - 2:53
Maira - 4:55
Shruti - 4:50 
Lay - 4:12
Vanessa V. - 4:50
Sean K. - 5:00
Robert Mu. - 2:15
Sandy - 5:00
Eric Sr. - Mod
Tara - Mod
Brenda D. - Mod
Ryan L. - Mod
Madison - Mod
Steve P. - Mod
Quang - 4:50
Joobin - 5:00
Jason G. - 4:04
Jenifer - 5:00
Christian - 4:00
Rohan - Mod
Tom S. - 4:50
Tom T. - Mod
Matt - 3:26
Jacque - 5:00
Jewell - 4:25
Laura - 3:15
Andres - 2:30
Mike S. - 5:00
Melina - 5:00
Jake - 3:55
Ivo - 4:25
Adrienne - 4:10
Hoangdan - 4:40
Jessica T. - 5:00
Trinh - 4:05
Ram - 5:00
Gabby - 3:25
Nick B .- 5:00
Bianca - 4:48
Cindy - 5:00
Odeh - 3:11
Subhi - 1:55
Hector - 5:00
Marvin - 5:00
Carmen M. - 4:00

Endurance
- Death by Calorie Row
- 10 -15 Min Bike Cool Down

Jonathan
Yajaira
Brenda H.
Russyl
Karen V.

2.27.17 One Time

Skill: Strict Press - 5x5 Weight by Feel

For time.
30 Clean & Jerks (135#/95#)
50 Pull Ups
100 Wall Balls
Row 1000m

Claudette - 26:22 55#
Dom - 26:13 95#
Carmen C. - 22:20 85#
Nik - 27:38 75#
Yajaira - 22:40 65#
Grant - 17.1
Jacque - 17.1
AJ - 22:13 Rx
Analilia - 22:16 55#
Orlando - 23:51 135#
Regina - 24:06 95#
Shruti - 26:47 55#
Tom S. - 24:24 Rx
Maira - 23:03 55#
Robert Mu. - 23:36 115#
Lay - 19:21 25#
Vanessa V. - 19:34 45#
Sandy - 18:10 55#
Mitchell - 20:53 75#
Sean K. - 25:12 75#
Bobbie - 20:48 45#
Tara - 17.1
Steve P. - Mod
Madison - 17.1
Ernie - 20:40 Rx
Shanon - Mod
Gaylene - 21:42 95#
Marika - 20:35 55#
Hoangdan - 25:34 65#
Joe - 19:32 Rx
Jason G. - 25:04 Rx
Sara - 23:48 Rx
Bernie - 26:38 Rx
Russyl - 25:32 95#
Zoe - 10:06 TC
Brianna - 10:28 TC
Dylan - 10:56 TC
Ryan N. - 11:40 TC
Jeron - 25:32 75#
Brenda D. - 26:22 85#
Danny - 30:05 115#
Angelo - 22:01 85#
Cecelia - 13:@5 Mod
Laura - 18:16 85#
Robert P. - 26:52 45#
Jacque - Mod
Matt - 22:35 95#
Martin - 16:02 95#
Dakota - 19:24 55#
Andres - 21:41 115#
Jake - 23:45 Rx
Kat - 18:30 55#
Noemi - 19:36 55#
Joobin - 16:06 Rx
Leslie - 21:25 65#
Kim - 18:56 65#
Nita - 18:37 55#
Melina - 24:03 75#
Nick B. - 21:52 Rx
Cindy - 15:28 10#
Nino - 19:51 65#
Trinh - 17:59 55#
Rich - 22:19 95#
Ram - 24:29 Rx
Anthony A. - 30:13 Rx
Mike J. - 20:49 95#
Charise - 25:05 55#
Tony - 18:08 135#
Ivo - Mod
Subhi - 27:38 115#
Odeh - 22:30 75#
Marvin - 21:50 75#
Carmen M. - 24:28 45#
Vishant - 27:18 55#

2.26.17 S.26

Skill: Deadlift - 15 Mins to build to a heavy 5 Reps

30 - 20 - 10
Toe to Bar
Snatch (95#/65#)

Kristine - 9:19 75#
Brianna - 13:41 35#
Penelope - 9:01 35#
Jewell - 15:31 65#
Sandy - 12;23 55#
Jessica T. - 12:40 35#
Sean K. - Mod
Odeh - 13:44 75#
Kevin - 14:59 95#
Christian - 17.1
Megan - 17.1
Shruti - 14:28 45#
Hoangdan - 15:48 65#
AJ - 17.1
Tierra - 17.1
Adrienne - 15:24 35#
Nita - 12:18 45#
Manish - 17:11 75#
Karen W. - 11:52 15#
Chris T. - 17.1

AWL
- Jerk w/ Pause in catch - 10x2 @70-80%
- No foot Power Snatch x 20 @ 60%
- No Foot Power Clean x 20 @ 60%
- Back Squat - 4x5 @ 80%

Joobin
Regina
Lauren
Natasha
Orlando
Tom S. 
Ernie
Melina

2.25.17 B.W.B.

Skill: Jerks - 5,5,3,3,3,1,1,1,1

6 Rounds
9 Dips
20 Air Squats

Ryan N. - 10:52 TC
Dylan - 10:01 TC
Brianna - 10:35 TC
Penelope - 8:47 TC
Madison - 8:54 TC
Kristine - Mod
Jason G. - Mod
Joe - 4:11 Rx
Dom - 5:26
Kyle B. - 7:04
Gina - 5:55
Tyler - 6:22
Lindsay Z. - 4:57
Josh - 6:48
Kim - 3:39
Eric Sr. - Mod
Grant - 3:24 Rx
Manish - 6:15
Nita - 6:19
Ivo - 4:15
Arun - 9:55
Noemi - 7:04
Jake - 7:31 Rxish
Odeh - 4:52
Miguel - 5:16
Tara - Mod
Karen W. - 17.1
Ram - 17.1
Vanessa C. - 17.1
Gaylene - 17.1
Blair - 17.1
Rich - 17.1
Joobin - 17.1
Justin - 17.1
Mike J. - Mod 

2.24.17 Open Workout 17.1

Skill: WOD Prep & Review

For time. - 20 Min Cap
10 DB Snatches (50#/35#)
15 Burpee Box Overs (24"/20")
20 DB Santches
15 Burpee Box Overs
30 DB Snatches
15 Burpee Box Overs
40 DB Snatches 
15 Burpee Box Overs
50 DB Snatches
15 Burpee Box Overs



Manish - 174 Sc
Gina - 150 Sc
Grant - 17:14 Rx
Sara - 220 Rx
Shruti - 169 Sc
Adam - 150 Rx Ma
Vanessa V. - 214 Sc
Robert Mu. - 157 rx
Jesse - 160 Sc
Tom T. - 218 Rx
Melina - 17:07 Sc
Kyle B. - 160 Sc
Ana - 16:18 Sc
Carmen C. - 17:44 Sc Ma
Adrienne - 18:29 Sc Ma
Bianca - 19:37 Sc
Tom S. - 177 Rx
Gabby - 200 Sc
Regina - 19:09 Sc Ma
Orlando - 205 Sc Ma
Ernie - 18:27 Rx
Bernie - 143 Rx
Tara - 16:49 Rx
Brenda D. - 16:27 Sc
Taylor - 14:44 Rx
Quang - 147 Rx Ma
Anthony A. - 183 Rx
Leslie - 19:50 Sc
Angelo - 148 Sc
Ryan C. - 205 Sc Ma
Evelyn - 148 Sc
Abe - 185 Rx
Christian - 180 Sc Ma
Vishant - 130 Sc Ma
Josh - 200 Sc
Kim - 14:53 Sc
Kat - 157 Sc
Noemi - 150 Sc
Jewell - 18:49 Sc
Laura - 15:31 Sc
Ivo - 195 Sc Ma
Jacque - 166 Rx
Jason G. - 201 Sc
Penelope - 15:38 Sc Teen
Matt - 200 Sc
Hector - 170 Sc
Andres - 158 Sc
Trinh - 175 Sc Ma
Sandy - 19:59 Sc
Gaylene - 19:41 Sc Ma
Ram - 187 Rx
Joobin - 224 Rx
Rich - 19:59 Sc Ma
Blair - 19:55 Sc
Karen W. - 210 Rx Ma+
Vanessa C. - 197 Rx
Megan - 16:20 Rx
Teirra - 18:55 
AJ - 202 Rx
Chris T. - 179 Sc Ma



AWL
- 3 Position Clean  - 3 @ 70%
- 2 Position Clean - 3 @ 80%
- Clean - 3 @ 90%
- Front Squats - 5x3 @ 80-85%
- Push Press - 5x8 - Working to a heavy 8

Irish
Joobin
Natasha
Kristine
Brianna
Vanessa C.
Rich
Blair
Lauren

2.23.17 Nice & Easy

Skill: Back Squat - 5x8 - Weight by Feel

6 Min Cap
15 - 14 - 13 - 12 - 11 - 10 .... - 1
KB Swings
Sit Ups

Rest 5 Mins

Run 1 Mile

(Score last completed round + Reps)
Shanon - 8+3 Rx
Ryan C. - 10 20kg
Regina - 10+9 Rx
Orlando - 10+11 20kg
Bryan F. - 4 20kg
Grant - Mod
Carmen C. - 8+8 14kg
Adam - 11 20kg
Kym - 6+5 10kg
Nik - 10+9 14kg
Shruti - 9+11 14kg
Noemi - 6+5 8kg
Sara - 8 Rx
Miles - 2+1 16kg (12)
Robert Mu. - 10 Rx
Kyle B. - 5:35 16kg (12)
Eric Sr. - Mod
Sean K. - 4 18kg (12)
Ana - 8+4 12kg
Tara - Mod
Bianca - 8 12kg
Ryan L. - 9+5 20kg
Jeron - 8+4 16kg
Joe - 8+7 Rx
Steve P. - 8 14kg
Jason G. - 11+1 Rx
Jesus - 5:59 10kg (12)
Carlos H. - 5:59 10kg (12)
Subhi - 10+14 18kg
Brenda D. - 5:49 14kg
Jenifer - Mod
Quang - Mod
Kristine - 5+1 14kg
Gaylene - 3 Rx (12)
Penelope - 10+11 12kg
Jesse - 13+13 16kg
Dakota - 11+3 10kg
Melina - 9+6 Rx
Mike S. - 9+5 10kg
Stephanie V. - 13+5 12kg
Chris T. - 12+7 20kg
Trinh - 10 12kg
Simon - 10+3 18kg
Jewell - 10+6 14kg
Gladys - 11 Mod
Leslie - 9+8 10kg
Nino - 12+18 16kg
Guido - 11+10 12kg
Anthony A. - 10 Rx
Ariel - 10+3 Rx
Christian - 10+9 14kg
Sandy - 10+1 12kg
Jessica T. - 10 10kg
Steve V. - 7 Rx
Dom - 10 14kg
Ram - 2 Rx (12)
Hoangdan - 10+3 14kg
Yen - 7 10kg
Odeh - 179 17.1
Nicole C. - 8 12kg
Chris S. - 10+3 14kg
Mandy - 10+13 12kg
Marvin - 9 14kg
Carmen M . - 7 10kg
CC  13+20 10kg
Hector - 9 12kg

Endurance
- 3 Rounds
Run 2 Laps (600m)
Row 1000m
Rest 5 Mins Between Rounds

Steve V. 
Karen V. 
Brenda H. 
Yajaira

2.22.17 CrossFit Mainsite 020227

Skill: 50 Med Ball Clusters

0:00 - 10:00
2 Rounds
1 Mile Assault Bike
20 Thrusters (75#/55#)
10:00 - 20:00
Rest
20:00 - 30:00
2 Rounds
Row 500m
20 Power Cleans (75#/55#)


(Bike and Row each count for One Rep)
Travis - 9:10 7:48 Rx
Yajaira - 32 8:56 Rx
Robert mc. - 8:10 6:49 Rx
Jennifer Mc. - 20.7 9:06 Rx
Shruti - 33 9:28 Rx
Maira - 9:51 8:13 Rx
Sara - 7:47 6:17 Rx
Grant - 7:22 6:14 Rx
Vanessa V. - 25 9:57 Rx
Eric Sr. - Mod
Jenifer - 37 9:59 Rx
Madison - TC
Joe - 7:43 6:32 Rx
Dylan - TC
Brianna - TC
Ryan N. - TC
Brenda D. - 9:13 7:40 Rx
Karen W. - 38 8:40 35#
Steve V. - 32 9:50 Rx
Tom S. - 8:09 6:28 Rx
Jacque - 8:51 7:43 Rx
Matt - 22 8:43 65#
Quang - 8:39 7:10 Rx
Hoangdan - 9:21 8:07 55#
Tom T. - 8:28 6:59 Rx
Stephanie V. - 27 9:41 Rx
Angelo - 29 9:39 65#
Robert P. - 9:50 26 35#
Melina - 39 8:50 Rx
Kim - 8:566:58 Rx
Trinh - 27 8:30 45#
Simon - 36 9:06 65#
Nino - 22 9:33 Rx
Gladys - 9:57 9:12 35#
Andres - 9:10 9:10 Rx
Josh - 33 7:08 65#
Laura - 9:29 7:00 Rx
Cindy - Mod
Subhi - 9:57 7:27 Rx
Jesse - 25 37 Rx
Ivo - 8:56 7:11 Rx
Vanessa C. - 9:44 7:18 Rx
Noemi - 22 32 25#
Evelyn - 39 7:48 35#
Brenda H. - 9:21 7:39 Rx
Charise - 9:02 7:26 45#

AWL
- Power Snatch w/ Pause (2sec) - 4x3 @ 65-75%
- Full Snatch w/ Pause - 6x1 @ 70-80%
- Snatch Deadift - 5x4 @ 100-110% Snatch (No Dropping)
- Back Squat - 7x2 @ 80-90%

Irish
Lauren
Ram
Ariel
Joobin
Anthony A.
Laura
Natasha
Tony
Russyl

2.21.17 Tool Shed

Skill: Overhead Squat - 5x3 - Weight by Feel

4 Rounds - 20 Min Cap
24 Push Ups
64 Double Unders
16 Pull Ups
8 Power Snatch (135#/95#)

Regina - 444 75#
Orlando - 428 95#
Robert Mc. - 18:58 115#
Jennifer Mc. - 356 45#
Dom - 405 85#
Carmen C. - 19:53 55#
Grant - 15:26 Rx
Sara - 334 Rx
Christian - 440 85#
Nik - 351 75#
Adam - 18:14 95#
Kym - 15:34 15#
Analilia - 428 55#
Vishant - 336 55#
Maira - 17:04 55#
Raquel - 399 75#
Adrienne - 19:18 35#
Zachary - 445 Mod
Casey - 318 55#
Sean K. - 19:14 75#
Ana - 386 65#
Sandy - 18:56 55#
Simon - 413 75#
Ernie - 18:04 Rx
Tara - Mod
Brenda D. - 19:12 65#
Jeron - 440 65#
Tom T. - 17:23 115#
Quang - 18:59 95#
Joe - 18:03 Rx
Danny - 337 95#
Jacque - 365 Rx
Matt - 443 65#
Joobin - 14:42 Rx
Laura - 17:56 65#
Subhi - 359 95#
Suma - 20:00 25#
Ryan L. - 18:22 115#
Melina - 19:34 65#
Dakota - 16:43 35#
Jewell - 19:55 60#
Mike S. - 19:06 65#
Guido - 18:06 35#
Nino - 16:18 60#
Gladys - 16:22 45#
Trinh - 15:12 35#
Andres - 352 105#
Nita - 17:43 40#
Shanon - 18:20 75#
Ryan C. - 375 105#
Yen - 15:30 35#
Kim K. - 13:02 65#
Chris D. - Mod
Mike J. - 15:25 75#
Ariel - 430 Rx
Bryan - 336 95#
CC - 336 55#
Rich - 18:00 65#
Hoangdan - 17:42 60#
Rhyna - 436 55#
Tony - 336 95#
Ivo - Mod
Russyl - 324 95#
Mandy  - 15:31 35#
Jon - -- 115#
Justin - 443 115#
Marvin - 341 75#
Carmen M. - 424 40#
Code - 19:05 55#
Charise - 14:10 55#
Shruti - 438 55#
Nicole C. - 17:17 55#
Kristine - Mod

Endurance 
For time.
50 - 40 - 30 - 20 - 10
Cal Assault Bike 
Overhead Squat (PVC)

Gaylene
Penelope
Yajaira 
Brianna
Karen V.
Brenda H.
Russyl

2.20.17 Bull Moose

Skill: L-Sit - Accumulate 3 Mins in a 10 Min Window

10 Min AMRAP
5 Burpees
1 Squat Clean (225#/155#)

Travis - 65 155#
Manish - 61 135#
Mike J. - 51 95#
Jason P. - 95 75#
Miles - 65 Mod
Bianca - 156 Mod
Grant - 92 Rx
Kyle B. - 60 135#
Sandy - 83 85#
Sean K. - 78 Mod
Maira - 66 85#
Christian - 53 155#
Lindsay Z. - 46 95#
Brenda H. - 72 85#
Karen W. - 66 65#
Raquel - 77 135#
Odeh - 66 115#
Arun - 61 35#
Eric Sr. - Mod
Ernie - 101 225#
Tara - Mod
Danny - 55 1155#
Quang - 90 155#
Joe - 78 Rx
Jacque - 87 135#
Melina - 80 105#
Tom T. - Mod
Matt - Mod
Subhi - 60 145#
Blair - 42 155#
Jason G. - 54 Rx
Adam - 66 165#
Kim D. - 55 25#
Regina - 72 110#
Kristine - Mod
Gaylene - 75 125#
Dylan - TC
Penelope - TC
Brianna - TC
Robert Mc. - 96 185#
Ryan N. - TC
Orlando - 64 195#
Shanon - 101 105#
Brenda D. - Mod
Sean - TC
Matt - TC
Carmen C. - 88 105#
Lauren - 71 130#
Joobin - 97 Rx
Laura - 96 115#
Sara - 90 135#
Andres - 48 Rx
Vanessa C. - 89 95#
Nita - 78 65#
Rich - 46 115#
Charise - 86 65#
Rob P. - 72 35#
Kim K. - 113 105#
Jorge - 84 35#
Jon - 54 155#
Chris D. - 72 Rx
Ram - 77 205#
Natasha - 55 85#
Marvin - 54 75#
Carmen M. - 54 60#

2.19.17 Push Over

Skill: Bulgarian Split Squats - 5x8 Weight by Feel

For time.
30 Push Press (95#/65#)
30 Bent Over Rows
30 HSPU's
30 Power Cleans 
30 Sit Ups

Tyler - 9:08 65#
Gina - 10:43 35#
Kyle B. - 9:48 95#
Sandy - 10:33 55#
Jessica T. - 9:21 35#
Mike J. - 14:30 95#
Jewell - 8:40 65#
Amarjit - 10:08 95#
Odeh - 11:08 95#
Sean K. - 12:16 75#
Kristine - 10:00 Mod
Kristine - 10:00 Mod
Penelope - 8:14 55#
Brianna - 10:56 55#
CC - 14:34 55#
Marvin - 18:24 75#
Carmen M. - 19:18 55#
Hoangdan - 11:09 65#
Karen W. - 7:51 35#
Nita - 8:16 45#
Manish - 13:18 65#

AWL
- Jerks - 5x3@65-75%, 5x2@75-85%
- (2 Deadlifts + 2 Clean Pulls) x 6 @ 80-90% Clean
- Back Squats - 4x4@80%

Lauren 
Robert Mc. 
Ariel
Chris T. 
Rohan
Chris D. 
Vanessa
Joobin
Raquel
Laura L. 
Jenifer
Madison
Quang
Regina
Tom T.  

2.18.17 Krypton

Skill: Handstand Holds - 10 Mins of Practice



For time. - 30 Min Cap
3 Mile Assault Bike
30 Muscle Ups
3 Miles Assault Bike

* Scaling Options:
45 Chest to Bar
60 Pull Ups
75 Band/Box Pull Ups

Normal Hours for Presidents Day.

Ryan N. - TC
Penelope - TC
Brianna - TC
Dylan - TC
Gaylene - Mod
Kristine  - Mod
Hoangdan - 29:26
Vanessa - 28:21 45
Tom S. - 34:45 Rx
Robert Mc. - 24:51 45 
Sandy - 27:50 75
Jessica T. - 28:42 45
Dom - 23:21 45
Karen W. - 29:40 75
Nik - 30:00 45
Odeh - 27:54 75
Arun - 29:34 75
Subhi - 27:51 60
Ram - 26:16 60
Jason G. - 22:50 60
Adrienne - 28:30 45
Ariel - 25:00 60
Grant - 25:40 Rx
Jake - 25:19 45
Shruti - 27:41
Dennis - Mod
Nita - 24:50 
Manish - 27:05 75
Tara - Mod
Eric Sr. - Mod
Bernie - 27:56 Rx
Rich - Mod
Joobin - Mod
Ryan C. - Mod
Shanon - Mod
Chris T. - Mod

2.17.17 F.17

Skill: Clean & Jerk - 5x3 (Touch & Go) - As Heavy as Possible

3 Rounds for Reps
1 Min Each 
Hang Snatch (95#/65#)
Sumo Deadlift High Pull 
Double Unders
Front Racked Lunges
Rest

Nik - 341 75#
Travis - 212 75#
Claudette - 401 45#
Grant - 329 Rx
Carmen C. - 155 Rx
Analilia - 334 55#
Sara - 257 Rx
Tom S. - 214 Rx
Christian - 279 75#
Regina - 154 Rx
Orlando - 197 Rx
Jewell - 247 55#
Chris T. - Mod
Ana - 216 Rx
Laura - 385 65#
Lay - 309 35#
Vanessa V. - 321 15#
Angelo - 112 45#
Shanon - 300 Rx
Lindsay Z. - 254 55#
Nino - 339 Rx 65#
Raquel - 37 Rx
Nick Z. - Mod
Anthony A. - 180 Rx
Tara - Mod
Joe - 279 Rx
Gaylene - 185 65#
Jesse - 172 75#
Quang - Mod
Leslie - 397 55#
Tom T. - Mod
Jake - 367 95#
Miles - 261 Mod
Jason P. - 227 65#
Marika - Mod
Matt - 391 75#
Jon - 268 75#
Jacque - 195 Rx
Chris T. - 319 95#

AWL
- Clean w/ Pause @ Launch - 5x3@70-80% (3Sec), 5x1@80-90% (2Sec)
- Snatch Balance - 5x2@70-80%, 5x1@80-90%
- Front Squats - 3x3@70-80%, 3x1@80-90%

Joobin
Robert Mc. 
Melina
Simon
Natasha
Irish
Justin
Vanessa C.
Chris D. 
Trinh
Bernie