3.31.17 Passionfruit

Skill: Deadlifts - 4x10 - Weight by feel

For time.
15 Bar Muscle Ups
Run 5 Laps (1 Mile)
15 Bar Muscle Ups

* Scale to Body Blasters (Burpee + Jumping Pull Up + Knee to Elbow)

Quang - 9:33
Nik - 11:56
Rose - 14:50
Jacque - Mod
Manish - 17:24
Grant - Mod
Carmen C. - 14:14
Adam - 13:42 Rx
Tom S. - Mod
Sara - 11:41
Katie - 15:04
Laura - 13:33 Mod
Orlando - 17:48 
Regina - 15:51
Dom - 14:45
Carmen M. - 19:16
Tom T. - Mod
Brenda H. - 17.5
Gaylene - 16:30
Brenda D. - 17.5
Quang - Mod
Jason G. - Mod
Alvin - Mod
Angelo - 18:05
Rohan - Mod
Leslie O. - 13:43
Shruti - 16:55
Jewell - 15:32
Ivo - 12:55 Mod
Nita - 14:10

AWL
- (Power Clean + 2 Clean Pulls + Clean & Jerk) - 5@65%, 5@70%
- Snatch Grip Deadlifts - 6x2 @ 90-100% Snatch
- GHD Sit Ups - 4x15
 - Strict Pull Ups - 4 sets of max reps

Ram 
Robert Mc. 
Melina
Carlos
Cindy
Simon
Trinh
Nino

3.30.17 Nifty Fifty

Skill: L-Sit - Accumulate 3 Min Total

For time - 20 Min Cap
50 Power Cleans (95#/65#)
50 Calorie Row
50 Push Jerks
50 Calorie Row

Adam - 16:40 Rx
Carmen C. - 16:28 Rx
Robert Mc. - 14:48 Rx
Sara - 12:21 Rx
Chi - 18:48 35#
Orlando - 14:48 Rx
Jennifer Mc. - 156 55#
Kym - 173 45#
Bryan - 16:56 75#
Gina - 19:36 Rx
Katie - 179 55#
Regina - 14:40 Rx
Joel - 18:28 65#
Vanessa V. - 186 55#
Lay - 19:19 25#
Dan - 15:48 75#
Sean K. - 18:37 75#
Eric Sr. - Mod
Megan - Mod
Nik - Mod
Karen W. - Mod
Maira - 17:22 55#
Joe - 12:26 Rx
Tara - Mod
Quang - 11:47 Mod
Jason G. - 14:30 Rx
Marissa - 11:02 25#
VMN - Mod
Chris T. - 15:36 Rx
Sri - 169 25#
Karthik - 15:10 75#
Stephanie V. - 19:41 55#
Melina - Mod
Ram - 16:33 Rx
Josh - 18:14 Rx
Mike S. - 18:17 75#
Shruti - 17:20 55#
Leslie - D. - 15:50 Rx
Adrienne - 17:25 55#
Jesse - 15:15 75#
Janelle - 19:10 35#
Jacque - 13:42 Rx
Vanessa C. - 17:40 Rx
Gabrielle - 19:33 35#
Clarrisa - 21:00 55#
Karen S. - 20:00 35#
Simon - 135 75#
Trinh - 18:33 45#
Celena - 17:33 35#
AJ - Mod
Anthony A. - 17:54 Mod
Gaylene - 15:13 65#
Penelope - 17:28 55#
Kristine - 18:30 55#
Hoangdan - 18:40 Rx
Leslie C. - 19:15 35#
CC - 150 60#
Marvin - 168 75#
Odeh - 17:33 75#

Endurance

Run 2 Laps
Rest 3 Mins
Run 5 Laps
Rest 3 Min
Run 2 Laps

Brenda H.
Karen V.
Kim
Steve V.
Anthony A. 

3.29.17 Beatle

Skill: Front Squats - 5,5,3,3,3,1,1,1,1

8 Rounds - 15:00 Cap
8 Sumo Deadlift High Pulls (95#/65#)
10 Pull Ups

Rose - 130 Rx
Nik - 118 65#
Carmen C. - 141 Rx
Claudette - 8:50 55#
Jacque - Mod
Megan L. - 14:00 35#
Grant - Mod
Tyler - 110 85#
Laura - 14:21 65#
Travis - 14:50 Rx
Sara - 12:24 Rx
Joel - 142 85#
Katie - 15:00 55#
Tom S. - Mod
Lay - 12:01 45#
Vanessa V. - 10:32 55#
Maira - 13:35 55#
Robert Mu. - 12:00 Rx
Noemi - 11:27 35#
Jane - 7:14 35#
Eric Sr. - Mod
Tara - Mod
Hoangdan - 12:53 55#
Marika - 12:57 55#
Ryan N. - TC
Joe - Mod
Brenda D. - Mod
Quang - Mod
Eric B. - 15:16 65#
Marissa - 4:55 15#
Steve P. - 9:35 65#
Jenifer - 10:01 55#
Tom T. - Mod
Robert P. - 134 25#
Martin - 8:56 75#
Kim - 8:43 
Blair - 11:20 65#
Rich - 10:53 75#
Karthik - 13:11 65#
Sri - 9:12 15#
Angelo - 138 Rx
Dom - 14:57 75#
Jewell - 10:42 75#
Steve V. - 9:06 75#
Lindsay Z. - 12:37 Rx
Vanessa C. - 12:57 Rx
Alvin - 11:02 115#
Robert Mc. - 12:42 Rx
Jennifer Mc. - 14:47 55#
Melina - Mod
Gaylene - 7:12 Mod
Yen - 13:45 55#
Ana - 12:58 65#
Janelle - 14:10 35#
Evelyn - 15:00 35#
Gabrielle - 13:30 35#
Brenda H. - 14:50 55#
Cindy - 14:00 65#
Ivo - 8:40 85#
Ryan L. - 13:58 Rx
Marvin - 13:24 75#

AWL
- Snatch Pull + Snatch - 4@70%, 3@75%, 2@80%, 1@85%, 1@90%
- Overhead Squats - 6x3 (1 Second Pause in Bottom) @ 70-75%
- Front Rack Supports - 7x7 seconds - Weight by Feel

Ram 
Irish
Nick B.
Lauren
Chris T. 
Joobin
Natasha
Carlos
Kristine
Anthony A. 
Carmen M. 
Tony
Trinh
Celena

3.38.17 M.28

Skill: High Hang Snatch - 5x5 Weight by Feel

4 Min AMRAP
12 Sit Ups
8 Box Jumps
Rest 2 Mins
4 Min AMRAP
Burpees


Regina - 132 - 48
Orlando - 78 - 43
Adam - 76 - 51
Kym - 86 - 50
Carmen C. - 108 - 68
Analilia - 95 - 35
Tom S. - Mod
Joobin - Mod
Katie - 75 - 37
Robert Mc. - 98 - 54
Sara - 130 - 60
Laura - 147 58
Bryan - 84 - 36
AJ - 80 - 52
Gina - 96 - 35
Robert Mu. - 96 - 53
Leslie - C. - 81 - 32
Vanessa V. - 65 - 31
Maira - 86 - 40
Jane - 68 - 34
Tom T. - Mod
Eric Sr. - Mod
Tara - Mod
Bernie - Mod
Nik - Mod
Eric B. - 63 - 41
Megan - Mod
Ana - 103 - 48
Brenda D. - 93 - 56
Quang - 80  60
Karen W. - 89 - 81 Mod
Jenifer - 80 - 30 
Steve P. - Mod
Jason G. - Mod
Joe - Mod
Chris T. - Mod
Rohan - Mod
Tom T. - Mod
Gaylene - 76 - 67
Jesse - 80 - 29
Jacque - Mod
Dakota - 95 - 45
Alvin - 96 - 52
Jewell - 99 - 58
Charise - 106 - 63
Adrienne - 111 - 53
Rich - 72 - 44
Nita - 94 - 48
Karthik - 120 54
Melina - 112 - 65
Grant - Mod
Ivo - 86 - 51
Hoangdan - 94 - 61
Anthony A. - 140 - 72
Nino - 117 - 37
Trinh - 103 - 37
Celena - 100 - 31
Cindy - 113 60
Jennifer Mc. - 52 - 29
Nicole C. - 127 - 45
Chris S. - 121 - 49
Noemi - 120 - 34

Endurance
- Bike 150 Cals - 2 Mins on/1 Min off

Karen V. - 31:27
Stephanie V. - 27:08
Brenda H. - 21:34

3.27.17 Koda

Skill: Push Press - 5x3

3 Rounds - Score total reps
1 Min of Max reps for each movement
Knee to Elbow
Overhead Squat (75#/55#)
Dips
American KB Swings (24kg/16kg)

Dom - 209
Nik - 188
Claudette - 237
Grant - Mod
Analilia - 200
AJ - 17.5
Tyler - 156
Adam - 168 Rx
Katie - 277
Regina - 175
Orlando - 146
Maira - 215 
Robert Mu - 186 Rx
Sean K. - 174
Jane - 249
Eric Sr. - Mod
Bernie - Mod
Nino - 17.5
Megan - Mod
Tara - Mod
Dylan - TC
Brianna - TC
Zoe - TC
Gaylene - 285
Ryan L. - Mod
Shanon - Mod
Sara - 237
Carmen C. - 234
Taryn - 253
Jason G. - 143
Quang - 215
Joe - 214 Rx
Hoangdan - 230
Ryan N. - TC
Rohan - Mod
Chris D. - Mod
Tom S. - 199 Rx
Tom T. - 231 Rx
Joobin - 207 Rx
Robert P. - 238
Alvin - 220
Jacque - 200 Rx
Marika - 178
Angelo - 202
Vanessa C. - 216
Laura - 240
Ana - 224
Yen - 195
Janelle - 260 
Josh - 138
Gabrielle - 240
Kim - 254
Leslie - 262
Ram - 181
Cindy - 257
Karthik - 261
Nick B. - 231 Rx
Irish - 230
Evelyn - 220
Trinh - 310
Celena - 262
Brenda D. - 236
Christian - 252
Melina - 275
Lauren - 275
Tony - 146
Ivo - Mod
Bianca - 216
Chris S. - 179
Nicole C. - 190
Odeh - 213
Travis - 218
Carmen M. - 245
Marvin - 281
Amarjit - 238 

3.26.17 M.26

Skill: Box Jumps 5x8 - Bike 15/10 Cals after each set

4 Rounds
8 Cleans (115#/75#0
8 Front Squats
25 Push Ups

Odeh - 17.5
Nik - 14:46 105#
Ryan L. - 8:45 Mod
Shruti - 15:35 65#
Arun - 16:24 55#
Christian - 17.5
Sean K. - 9:34 95#
Hoangdan - 10:37 Rx
Penelope - 9:53 75#
Brianna - 10:45 45#
Katie - 8:43 45#
Steve V. - 13:24 Rx
Adam - 9:55 Rx
Kym - 8:37 45#
Adrienne - 9:36 55#
Mike J. - 10:40 95#
Josh - 12:02 Rx
Nita - 9:56 45#
Ariel - 17.5
Jennifer Mc. - 17.5

AWL
- Snatch Balance - 2x5@70%, 3x3@75%, 3x1@85+% of Snatch
- Back Squats - 10x1 @ 90-100% (No PRs!)
- Press in a Split - 5x6 - Weight by Feel

Robert Mc. 
Kristine
Lauren
Rose
Gina
Nick B.
Dom
Natasha
Melina
Regina
Orlando
Nino
Carlos
Carmen C.  

3.25.17 Wheelin'

Skill: Muscle Ups - 1,2,3,4,5,4,3,2,1 or Progressions


4 Rounds
15 Burpees
5 Deadlifts (1.5x Bodyweight)
15 Box Jumps

Zoe - TC
Brianna - TC
Ryan N. - TC
Dylan - TC
Hoangdan - 10:54 135#
Kristine - 16:15 175#
Laura - 8:29 155#
Nik - 133 205#
Odeh - 123 185#
Robert Mc. - 13:06 275#
Travis - 124 295#
Jake - 12:08 275#
Kat - 17.5
Josh - 13:36 225#
Lindsay Z. - 10:10 125#
Arshad - 17.5
Eric Sr. - Mod
Gaylene - 88 295#
Megan - Mod
Ram - 11:15 235#
Gina - 14:17 155#
Grant - 14:17 155#
Megan L. - 12:10 45#
Nita - 12:17 95#
Manish - 12:20 135#
Jewell - 10:50 135#
Tara - Mod
Ivo - 11:15 175#
Teirra - Mod
AJ - 10:40 225#
Carmen M. - 14:13 95#
Gabby - 11:55 95#
Shruti - 14:39 105#
Cindy - 11:30 135#
Joe - Mod
Joobin - Mod
Penelope - 17.5
Quang - Mod
Bianca - 17.5 

3.24.17 Open Workout 17.5

Skill: WOD Prep & Review

10 Rounds for time. (40 Min CAP)
9 Thrusters (95#/65#)
35 Double Unders

Quang - 10:08 Sc
Dom - 13:40 Sc
Nik - 18:15 Sc
Claudette - 11:20 
Molly - 19:35 Sc
Manish - 16:40 Sc
Grant - 13:59 Rx
Sara - 16:54 Rx
Adam - 14:57 Sc
Carmen C. - 20:09 Rx
Maira - 11:29 Sc
Arun - 14:33 Sc
Regin - 10:19 Sc
Robert Mu - 18:36 Rx
Chris T. - 11:34 Sc
Vanessa V. - 15:40 Sc
Noemi - 16:48 Sc
Sean K. - 11:41 Sc
Tara - 12:47 Rx
Taylor - 11:40 Rx
Ernie - 13:10 Rx
Marika - 9:28 Sc
Megan - 9:24 Rx
Ashley - 9:34 Sc
Ryan L. - Mod
Ana - 8:46 Sc
Madison - 22:33 Sc Tn
Joobin - 15:38 Rx
Joe - 13:09 Rx
Laura - 8:50 Sc
Andres - 10:49 Sc
Kim - 7:48 Sc
Robert Mc. - 9:43 Sc
Jewell - 15:06 Rx
Rohan - Mod
Vanessa C. - 18:02 Rx
Melina - 7:20 Sc
Tom T. - 13:58 Rx
Ivo - 8:46 Sc
VMN - Mod
Jacque - 23:54 Rx
Matt - 10:14 Sc
Shruti - 12:27 Sc
Tom S. - 21:38 Rx
Christian - 8:19 Mod
Chris D. - 12:56 Rx
Trinh - 16:12 Sc
Carmen M. - Mod
Raquel - 13:09 Rx
Kat - 18:23 Sc
Arshad - 15:15 Sc
Penelope - 8:58 Sc Tn
Bianca - 10:05 Sc
Odeh - 14:04 Sc Ms
Christian - 11:03 Sc Ms
Jennifer Mc. - 20:09 Sc
Ariel - 15:24 Rx
AJ - 26:18 Rx
Nino - 12:43


AWL
- Hang Clean - 3x2@75%, 3x2@80%, 3x2@85-90%
- Front Squats - 3 Sets of Max Reps @ 80%
- Pendlay Row - 5x7 WBF
- Shrugs - 5x7 WBF

Lauren
Joobin
Kristine
Brianna
Carlos
Raquel
Zach
Ariel
Irish

3.23.17 Stroman

Skill: HSPU's - 5x5 Strict or 6x8 Kipping or Progression

2 Rounds
18 Overhead Squats (115#/75#)
9 Toe to Bar
18 DB Snatch
9 Toe to Bar

Sara - 6:14 Rx
Megan L. - 6:25
Grant - 5:03 Rx
Carmen C. - 8:51 65#
Adam - 10:35 Rx
Kym - 8:14 35#
Orlando - 9:58 95#
Katie - 8:30 35#
Regina - 7:12 65#
Jesse - 9:12 85#
Lindsay Z. - 6:40 65#
Vanessa V. - 7:50 55#
Leslie C. - 7:12 15#
Eric Sr. - Mod
Nino - 9:27 75#
Tara - Mod
Megan - Mod
Brenda D. - 7:47 65#
Quang - Mod
Ana - 8:22 55#
Simon - 12:20 75#
Miles - 9:40 75#
Joe - 6:40 Rx
Steve P. - Mod
Jenifer - 6:54 35#
Trinh - 6:21 45#
Tom T. - 5:54 95#
Laura - 8:09 Rx
Stephanie V. - 7:02 45#
Christ T. - 9:06 95#
Andres - 8:29 95#
Martin - 7:18 65#
Ram - 7:45 75#
Karthik - 10:06 45#
Sri - 9:12 15#
Yen - 9:11 35#
Steve V. - 11:05 75#
Shanon - 5:34 Rx
Jake - 9:19 75#
Ryan L. - 10:57 Mod
Leslie - 9:13 55#
Nick B. - 6:17 Rx
CC - 9:04 55#
Jacque - 6:10 Rx
Matt - 9:36 75#
VMN - Mod
Hoangdan - 8:29 65#
Angelo - 9:51 95#
Evelyn - 9:00 35#
Anthony A. - 7:50 95#
Janelle - 6:59 35#
Tom S. - 6:40 Rx
Dearie - 7:12 115#
Gabrielle - 6:59 35#
Gaylene - 5:48 Mod
Kristine - 6:20 Mod
Chris S. - 11:48 95#
Nicole C. - 8:43 55#
Odeh - 7:43 35#
Amarjit - 6:13 75#
Noemi - 7:40 35#
Abe - 13:18 65#

Endurance
Run 800m
Rest 1:1
Run 1 Mile
Rest 1:2
Run 800m

Karen V. 

3.22.17 Flywheel

Skill: Squat Clean - 10 Reps at 85% (1-2 Min Rest Periods)

For time.
Row 1000m
Rest 1:1
Assault Bike 3000m

Molly - 13:41 
Travis - 12:35
Dom - 12:50
Nik - 14:29
Rose - 16:43
Marvin - 13:53
Carmen M. - 15:12
Quang - 13:15
Claudette - 14:!5
Grant - 12:03
Sara - 12:50
Laura - 12:59
Maira - 14:30
Leslie C. - 16:36
Vanessa V. - 14:00
Miles - 12:12
Jason P. - 12:56
Robert Mc. - 12:30
Jennifer Mc. - 15:16
Jane - Mod
Eric Sr. - Mod
Katie - 13:55
Eric B - 16:22
Marika - 16:25
Madison - TC
Ryan N. - TC
Steve P. - Mod
Hoangdan - 15:12
Jeron - 13:05
Dennis - 12:55
Jason G. - 12:09
Ryan L. - Mod
Jenifer - 13:00
Robert P. - 14:06
Steve V. - Mod
Dakota - 14:00
Brenda D. - 11:40
Tom T. - 12:22
Jesse - 15:20
Jewell - 14:25
Raquel - 13:13
Rich - 13:30
Charise - 14:44
Kim - 14:21
Ana - 14:25
Stephanie V. - 16:59
Adrienne - 13:33
Blair - 13:22
Evelyn - 15:32
Vanessa C. - 14:28
Gabrielle - 15:28
Cindy - 15:13
Jessica T. - 14:05
Brenda H. - 15:14
Janelle - 15:27
Melina - 14:21
Ivo - 12:17
Yajaira - 15:39
Abe - 14:10

AWL
- Snatch - 3@75%, 3@80%, 3@85%, 3@90%
- Snatch (Drop Set) - 1@85%, 1@80%, 1@75%
- Back Squat - 10x1 @ 90-100%
- Sotts Press or Strict Press - 5x4 - Weight by Feel

Tom S. 
Ariel 
Chris T. 
Lauren
Joobin
Irish
Natasha
Anthony A. 
Carlos
Tony
Kristine
Ernie

3.21.17 M.21

Skill: Back Squat - 5x7 - 'Tempo' - No pausing at top or bottom.

21 - 15 - 9
Chest to Bar Pull Ups
Push Jerk (135#/95#)

Regina - 8:04 95#
Orlando - 8:14 135#
Carmen C. - 10:11 75#
Grant - 5:28 Rx
Megan L. - 6:44 25#
Bryan - 10:08 115#
Adam - 10:39 Rx
Kym - 9:21 45#
Analilia - 6:58 55#
Nik - 10:02 85#
Katie - 10:18 45#
Sara - 10:58 Rx
Vanessa V. - 8:37 55#
Leslie C. - 6:10 35#
Maira - 7:12 65#
Robert Mu. - 11:12 115#
Simon - 9:40 75#
Jane - 7:37 45#
Eric Sr. - Mod
Jenifer - 9:55 55#
Ana - 8:21 65#
Madison - Mod
Brenda D. - 9:06 75#
Eric B. - 15:15 65#
Megan - Mod
Tara - Mod
Joe - 5:53 Rx
Quang - 7:39 115#
Jason P. - 12:09 85#
Ryan L. - 8:30 115#
Jason G. - Mod
Tom S. - 8:35 Rx
Tom T. - 7:29 115#
Jewell - 7:36 75#
Laura - 9:48 95#
Nick B. - 7:08 Rx
Andres - 9:35 115#
Mike S. - 9:25 85#
Guido - 5:42 35#
Chris T. - 9:50 135#
Nita - 8:17 45#
Melina - 7:12 85#
Raquel - 10:28 Rx
Jake - 10:12 115#
Kim - 5:36 65#
Christian - 8:43 95#
Cindy - 9:19 75#
Ariel - 9:57 Rx
Robert Mc. - 11:15 Rx
Jennifer Mc. - 8:04 45#
Gina - 7:11 75#
Karthik - 8:57 65#
Ivo - 4:40 70#
Trinh - 7:35 65#
Charise - 8:38 55#
Rich - 8:04 75#
Tony - Mod
Odeh - 9:36 75#
Penelope - 9:36 75#
Chris S. - 13:14 95#
Nicole C. - 9:35  55#
Bianca - 10:29 55#
Hector - 10:59 75#
Anthony A. - 9:01 Mod
Hoangdan - 7:16 65#

Endurance
- Row 300m x 10

Yajaira
Joobin
Karen V. 
Gaylene
Ivo