4.30.17 4.30

Skill: Power Cleans - 6x4 @ 70%

2 Rounds
40 MedBall Lunges
Run 2 Laps
20 MedBall Cleans

Jewell - 12:56
Nik - 13:06
Kym - 12:43
Katie - 12:42
Sean K. - 9:56
Gina - 13:23
Emma - 10:51
Odeh -  13:11
Ivo - 11:06
Shruti - 15:00
Mike J. - 14:00
Manish - 17:29
Nita - 13:15

AWL
- Clean & Jerk - 4@75%, 4@80%, 4@85%
- Clean Pull - 4x3 @ 80-90%
- Deadlifts - 3x3 @ 100% Clean
- Strict Press - 5x4 WBF

Dom
Nino
Vanessa C.
Chris D. 
Natasha
Melina
Shanon
Yesh 

4.29.17 Game Day

Skill: Dips x 50


5 - 10 - 15
Chest to Bar Pull Ups
Burpees
2 Min Rest
15 - 10 - 5
Chest to Bar Pull Ups
Burpees

Dylan - TC
Zoe - TC
Penelope - TC
Brianna - TC
Shanon - Mod
Josh - 12:33
Ivo - 8:27
Chris T. - 13:56
Rob P. - 10:07
Miguel - 12:29
Tara - Mod
Christian - Mod
Bryan - 12:03
Grant - Mod
Irish - 9:41
Char - 11:24
Nita - 10:50
Manish - 10:34
Carlos - Mod

4.28.17 A.28

Skill: Snatch - 5,5,3,3,3,1,1,1,1

For time.
Row 500m
50 Sit Ups
50 KB Swings 
50 Wall Balls

Nik - 10:49
Lindsay Z. - 8:48
Jordan - 10:15
Travis - 10:47
Katie - 11:46
Chi - 10:35
Maira - 11:31
Christian - 11:32
Yesh - 8:57
Dom - 9:41
Sean K. - 11:04
Rob P. - 9:11
Tom S. - 10:07
Regina - 9:51
Orlando - 11:15
Eric Sr. - Mod
Cindy - 9:48
Quang - Mod
Grant - Mod
Tara - Mod
Nick B. - 9:31
Tom T. - Mod
Angelo - 13:52
Brenda D. - 10:28
Gabby - 14:47
Kim - 8:58
Nita - 12:36
Shruti - 14:16
Ivo - 8:01
Gabrielle - 14:10
Subhi - 11:26
Robert P. - 15:03
Celena - 10:30

AWL
- (Snatch + OHS) - 5@70%, 4@75%, 3@80-85%
- Snatch Lift Off - 5x3 @ 85% (2 sec pause)
- Back Squat - 4x4 @ 80-85%
- Push Press - 4x4 @ 70-80%

Natasha
Kristine
Andres
Irish
Lauren
Tony
Jane
Trinh
Jenifer
Celena
Vanessa C. 
Chris D. 
Simon
Carlos

4.27.17 Stage

Skill: Toe to Bar - "Death by" or 6 Reps EMOM for 12 Mins

4 Rounds
12 HSPU's
50 Double Unders

Megan L. - 9:56
Barrie - 7:40
Robert Mc. - 6:29
Alex - 189 Rx
Chi - 7:15
Carmen C. - 8:38
Kym - 7:27
Joel - 8:14
Adam - 10:23
Orlando - 7:40
Sara - 10:36 Rx
Regina - 6:30
Christian - 6:51
Katie - 10:10
Lay - 9:08
Robert Mu. - 7:26
Yesh - 11:19
Sean K. - 5:56
Amarjit - 5:07
Eric Sr. - Mod
Russel - 7:09
Megan K. - Mod
Quang - 3:30
Jenna - Mod
Joe - 6:24 Rx
Dom - Mod
Dan - Mod
Tom T. - 191 Rx
Vanessa C. - 8:58
Subhi - 8:27
Jewell - 6:15 
Joobin - 7:08 Rx
Andres - 5:24
Alvin - 6:23
Rhyna - 7:16
Kim - 4:00
Shruti - 7:46
Melina - 5:38
Jessica T. - 4:42
Adrienne - 6:17
Jacque - 220 Rx
Matt - 4:13
Jake - 6:09
Cindy - 4:43
Gaylene - 11:18
Anthony A. - Mod
Gabrielle - 6:15
Kristine - 9:08
Trinh - 5:24
Celena - 5:28
Simon - 5:59
Odeh - 7:18

Endurance
-Row 2k Test
-Run 1 Mile

Karen V. 
Brenda H.

4.26.17 Open Workout 13.2

Skill: Back Squat - 10 Single reps at 85+% or 10x3

10 Min AMRAP
5 Shoulder to Overhead (115#/75#)
10 Deadlifts 
15 Box Jumps (24"/20")

Carmen C. - 150 Rx
Travis - 140 Rx
Nik - 109 95#
Barrie - 175 35#
Marvin - 118 95#
Carmen M. - 115 65#
Alex - 135 Rx
Quang - 162 Rx
Gina - 162 Rx
Grant - Mod
Sara - 204 Rx
Katie - 143 65#
Maira - 175 Rx
Robert Mu. - 157 Rx
Yesh - 132 Rx
Tom T. - 207 Rx
Eric Sr. - Mod
Nino - 165 65#
Simon - 180 75#
Arun - 152 55#
Amarjit - 167 95#
Ryan L. - Mod
Jenifer - 141 65#
Dennis - Mod
Joe - 187 Rx
Brenda D. - Mod
Tara - Mod
Madison - TC
Adrienne - 210 55#
Rohan - Mod
Dan - 190 Rx
Karen W. - 245 35#
Subhi - 119 Rx
Robert P. - 138 55#
Robert Mc. - 169 Rx
Laura - 214 Rx
Charise - 228 55#
Blair - 170 Rx
Rob P. - 147 65#
Anthony M. - 125 75#
Alvin - 215 95#
Jacque - 228 Rx
Matt - 175 95#
Josh - 110 Rx
Jewell - 174 Rx
Brenda H. - 180 65#
Gaylene - 169 75#
Melina - 180 Rx
Ivo - 160 85#
Miguel - 117 95#
Noemi - 143 65#
Rhyna - 180 55#
Sri - 155 25#
Leslie O. - 180 Rx
Karthik - 141 Rx
Cindy - 165 Rx

AWL
- (Clean Pull + Clean + Jerk) 4@70%, 4@75%, 4@80%
- Jerks - 4x3 @ 70%
- Front Squat - 5x4 @ 70-80% (2sec Pause in 1st rep)
- Hanging High Pulls - 4x5 Weight by Feel

Gina
Kristine
Andres
Lauren
Joobin
Nick B. 
Vanessa C. 
Chris D. 
Ariel
Natasha
Angelo
Trinh
Tony
Laura

4.25.17 10k

Skill: Accessory work - Pick one: 5 Min Plank Hold, Strict Press 5x8, Bent Over Row 5x8

For time.
10k Assault Bike

Robert Mc. - 16:40
Sara - 17:17
Bryan - 17:30
Gina - 20:50
Adam - 17:16
Kym - 20:45
Carmen C. - 21:04
Regina - 19:28
Katie - 18:05
Chi - 20:08
Lindsay Z. - 18:02
Angie - 12:15 Mod
Robert Mu. - 15:48
Lay - 19:56
Maira - 19:47
Yesh - 18:41
Dan - 10:34 Mod
Simon - 18:34
Russel - 20:10
Sean K. - 16:27
Eric Sr. - 20:10
Blair - 17:32
Tara - Mod
Megan K. - Mod
Brenda D. - 19:54
Jenifer - 19:24
Quang - 17:05
Madison - Mod
Joe - 16:56
Nik - 19:15
Tom T. - 16:44
Martin - 17:33
Rob P. - 16:39
Grant - Mod
Megan L. - 19:59
Andres - 17:14
Laura - 17:32
Vanessa C. - 18:48
Angelo - 17:04
Sri - 20:11
Karthik - 17:11
Gaylene - 18:49
Leslie O. - 20:46
Guido - 18:10
Josh - 19:13
Subhi - 18:40
Nita - 21:35
Trinh - 21:01
Ariel - 17:47
Melina - 19:24
Cindy - 19:29
Nino - 19:22
Celena - 19:28
Charise - 20:40
Gabrielle - 21:36
Rhyna - 24:20
Gabby - 20:25
Rich - 18:21
Carmen M. - 19:33
Marvin - 17:40
Noemi - 21:05
Karen V. - 22:11
Brenda H. - 18:25

Endurance
Bike 10k

4.24.17 Block Party

Skill: Push Jerk - 5x10

3 Rounds
10 Squat Cleans (135#/95#)
Run 200m
20 DB Snatches

Alex - 73 Rx
Travis - 14:09 115#
Carmen C. - 11:00 Rx
Nik - 14:48 95#
Gina - 13:00 95#
Grant - Mod
Regina - 13:00 Rx
Orlando - 13:26 Rx
Katie - 13:25 55#
Analilia - 12:54 65#
Maira - 12:25 65#
Yesh - 12:05 95#
Christian - 13:01 95#
Lay - 11:30 55#
Leslie C. - 11:26 35#
Simon - 13:45 85#
Amarjit - 11:39 95#
Russel - 13:50 45#
Eric Sr. - Mod
Tara - Mod
Megan K. - Mod
Ryan L. - Mod
Jenifer - 14:28 85#
Lauren - AWL
Gaylene - 14:04 95#
Dylan - TC
Brianna - TC
Madison - TC
Jason G. - 13:50 Rx
Zoe - TC
Joe - 10:27 Rx
Tom T. - Mod
Rohan - Mod
Brenda D. - Mod
Laura - 9:44 Rx
Vanessa C. - 12:06 85#
Rich - 10:58 95#
Karthik - 14:13 115#
Robert P. - 12:03 55#
Trinh - 11:34 60#
Sara - 10:47 95#
Jewell - 10:58 85#
Jacque - 9:43 Rx
Matt - 12:10 95#
Leslie O. - 11:33 65#
Tony - 70 95#
Celena - 11:23 65#
Martin - 9:50 135#
Kim - 9:41 85#
Sandy - 10:39 55#
Nino - 14:51 55#
Angelo - 14:58 Rx
Alvin - 11:59 115#
Adrienne - 9:44 55#
Subhi - 14:44 115#
Cindy - 14:02 Rx
Nick B. - 11:07 Rx
Ivo - 8:18 75#
Gabrielle - 11:40 45#
Noemi - 13:35 55#
Melina - 12:59 Rxish
Rhyna - 11:57 65#
Odeh - 13:08 85#
Miguel - 12:48 95#
Ana - 10:37 85#

4.23.17 A.22

Skill: Pistol Squats - 5x8 per leg

3 Rounds
15 HSPU's
15 Pull Ups
30 Sit Ups

Kym - 10:46
Katie - 11:47
Adrienne - 9:29
Arun - 14:46
Sean K. - 9:56 Rx
Odeh - 10:58
Brianna - 10:49
Ryan C. - 9:56
Joel - 10:55
Yesh - 9:55 Rx
Jewell - 10:13

AWL
- (Snatch Pull + Snatch) - 3@65%, 3@70%, 3@75-80%
- Back Squat - 5x3 @80-85%
- Push Press - 5x5 @70%
- GHD Sit Ups - 3x20 

Chris T. 
Kristine
Robert Mc. 
 Jennifer Mc. 
Orlando 
Regina
Carmen C. 
Natasha
Dom

4.22.17 Chisel

Skill: Push Press - 5x5 @ 70-80%

8 min AMRAP
10 Box Overs
10 Hang Cleans (115#/85#)

Dylan - TC
Brianna - TC
Madison - TC
Penelope - TC
Steve P. - 120
Kristine - 109
Gaylene - 110 Rx
Lise - 183
Robert Mc. - 121 Rx
Nik - 82
Ariel - 108 Rx
Odeh - 128
Jacque - 141
Eric Sr. - Mod
Char - 85
Megan K. - Mod
Tom S. - 132 Rx
Gina - 95
Irish - 80
Christian - 98
Ivo - Mod
Carlos - Mod
Bryan - Mod
Grant - Mod
Ryan L. - 105 Rx
Natasha - Mod
Chris T. - Mod

4.21.17 A.21

Skill: Muscle Ups - 5x5 or Pull Up Progressions

For time.
Bike 1k
then 5 Rounds of 
20 Push Ups
20 Air Squats
then
Bike 1k

Dom - 12:52
Marvin - 12:56
Carmen M. - 14:58
Claudette - 13:44
Sara - 11:15
Adam - 12:06
Katie - 12:32
Carmen C. - 8:52
Robert Mu. - 13:00
Maira - 12:04
Simon - 11:03
Regina - 10:21
Orlando - 13:01
Sean K. - 10:35
Tom S. - 11:32
Ryan S. - 10:33
Blair - Mod
Tara - Mod
Bernie - Mod
Quang - Mod
Dennis - Mod
Megan K. - Mod
Ryan L. - Mod
Ana - 13:15
Brenda D. - Mod
Tom T. - 9:52
Quang - 9:26
Gabby - 13:44
Andres - 13:50
Jason G. - 12:28
Shruti - 15:51
Gaylene - 10:53
Jacque - 10:40
Matt - 10:53
Brenda H. - 11:34
Gabrielle - 12:52
Jewell - 11:07
Evelyn - 15:16
Celena - 11:40
Shanon - Mod
Ryan C. - 13:09
Ivo - 14:45
Miguel - 10:39
Grant - Mod

AWL
- (2 Cleans + 1 Jerk) x 4@65%, 4@70%, 4@75%
- Push Jerk - 5x2@75%
- Floating Deadlifts - 5x4 @ 85% Clean
- Strict High Pull - 5x6 WBF

Kristine 
Nick B.
Trinh
Cindy
Natasha
Gina
Vanessa C. 
Melina
Ariel

4.20.17 Lumberjack 20

Skill: Warm Up!


For time.
20 Deadlifts (275#/175#)
Run 400m
20 AKBS (2pd/20kg)
Run 400
20 Overhead Squats (115#/85#)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pull Ups
Run 400m
20 Box Jumps
Run 400m
20 DB Squat Cleans (45#/30#)
Run 400m

Compare to: 4.20.16 , 3.22.13

Regina - 29:17
Carmen C. - 30:04
Adam - 30:55
Kym - 25:41
Sara - 25:25
Lindsay Z. - 23:44
Jesse - 36:12
Bryan - 33:09
Analilia - 26:22
Katie - 27:17
Chi - 28:50
Joel - 31:45
Yesh - 33:41 
Miles - 25:21
Sean K. - 25:12
Eric Sr. - Mod
Roheet - 30:24
Ryan S. - 27:10
Megan K. - Mod
Tom S. - 28:54 Rx
Amarjit - 30:47
Tara - Mod
Quang - 24:40
Ryan L. - 25:58
Subhi - 32:16
Jason G. - 38:36
Brenda D. - 24:45
Joe - 26:23 Rx
Alvin - 24:47
Tom T. - 28:03 Rx
Karthik - 28:30
Kim - 22:32
Melina - 26:45
Trinh - 29:29
Celena - 33:25
Simon - 31:00
Rhyna - 27:14
Leslie O. - 28:51
Shruti - 29:52
Vanessa C. - 27:38
Matt - 29:50
Jacque - 25:09 Rx
Sandy - 23:00
Evelyn - 28:51
Charise - 26:09
Gabby - 30:35
Rich - 24:50
Kristine - 22:00
Gaylene - 21:38
Odeh - 29:06
Noemi - 33:05
Anthony A. - 26:10

Endurance
- Run Warm Up
- 2 K Row Test

Karen V. 
Brenda D. 

4.19.17 Swig

Skill: Front Squats - 3x10 @90% (10RM) or 4x10 ascending weight 

For time.
5 Clean & Jerks (135#/95#)
75 Double Unders
10 Clean & Jerks
50 Double Unders
15 Clean & Jerks
25 Double Unders

Tyler C. - 13:08 115#
Travis - 11:31 115#
Alex - 8:25 75#
Rose - 15:23 85#
Carmen C. - 11:2185#
Claudette - 6:38 55#
Nik - 10:58 95#
Marvin - 10:03 75#
Dom - 6:52 95#
Barrie - 7:27 25#
Carmen M. - 10:00 55#
Gina - 10:19 85#
Vanessa V. - 7:02 55#
Lay - 7:52 35#
Grant - Mod
Joel - 11:18 115#
Sara - 7:50 Rx
Lindsay Z. - 8:04 75#
Katie - 8:35 55#
Arun - 7:30 55#
Yeah - 9:46 95#
Maira - 8:04 65#
Robert Mu. - 9:43 Rx
Hoangdan - 7:29 75#
Tom S. - 11:32 Rx
Shruti - 11:00 65#
Eric Sr. - Mod
Tara - Mod
Amarjit - 7:40 95#
Ana - 8:33 75#
Quang - 6:30 135#
Brenda D. - 9:23 Rx
Noemi - 11:33 55#
Joe - 5:54 Rx
Adrienne - 6:23 65#
Tom T. - 6:06 Rx
Ryan L. - Mod
Robert P. - 9:06 55#
Jacque - 9:33 Rx
VMN - Mod
Jewell - 8:50 85#
Martin - 4:45 Mod
Alvin - 9:08 115#
Angelo - 12:32 115#
Jesse - 10:41 95#
Melina - 4:38 Mod
Kim - 6:01 85#
Yen - 7:15 45#
Leslie O. - 7:41 85#
Celena - 9:03 65#
Nino - 8:36 65#
Gaylene - 10:34 85#
Shanon - Mod
Ryan C. - 9:30 115#
Cindy - 9:28 85#
Karthik - 9:52 115#
Robert Mc. - 12:26 Rx
Jennifer Mc. - 10:47 55#
Miguel - 9:40 95#
Gabrielle - 8:38 45#
Subhi - 10:35 115#
Ivo - 6:30 85#
Karen S. - 9:00 25#
Katie Mc. - 9:00 25#
Rhyna - 7:00 55#
Trinh - 9:26 65#
Brenda H. - 7:22 65#

AWL
- (Snatch Lift Off + Snatch + Overhead Squat) - 5@70%, 4@75%, 3@80%
- Front Squats - 5x4 @ 75-80%
- Strict Press - 5x5 working up to 5RM

Lauren
Joobin
Vanessa C. 
Kristine
Nick B. 
Andres
Madison
Jenifer
Gina

4.18.17 Beaufort

Skill: 8 Min Tabata - Alternating between Knee Tucks & Plank Hold (:20s on/:10s rest)

For Reps.
0:00 - 5:00
Row 1k
Max Dips
5:00 - 10:00 
Rest
10:00 - 15:00
Row 1k
Max Burpees

Regina - 50
Orlando - 22
Carmen C. - 44
Jordan 28
Adam - 29
Kym - 44
Grant - Mod
Megan L. - 32
 Katie - 8
Robert Mc. - 33
Nik - 16
Sara - 21
Jacque - Mod
Analilia - 42
Lay - 39
Maira - 35
Robert Mu. - 34
Hoangdan - 52
Simon - 19
Eric Sr. - Mod
Tara - Mod
Brenda D. - Mod
Karen W. - 50
Quang - 43
Tom S. - 30
Dennis - Mod
Megan K. - Mod
Jason G. - 26
Joe - 39
Alvin - 38 
Tom T. - 49
Joobin - 37
Laura - 70
Dakota - 41
Anthony M. - 32
Celena - 47
Nino - 61
Nick B. - 52
Matt - 32
Yen - 44
Subhi - 40
Angelo - 40
Evelyn - 36
Vanessa C - 44
Guido - 9
Melina - 47
Mike S. - 25
Jewell - 64
Andres - 35
Jake - 27 Josh - 34
Gaylene - Mod
Shanon - Mod
Leslie O. - 50
Jesse - 3
Ariel - 35
Cindy - 52
Yeah - 20
Gabrielle - 35
Gabby - 37
Rhyna - 31
Marvin - 17
Charise - 49
Rich - 12
Trinh - 46
Kristine - 43
Miguel - 25
Noemi - 32
Ivo - 27

Endurance
2 Laps
50 Burpees
2 Laps
40 Burpees
2 Laps
30 Burpees
2 Laps
20 Burpees
2 Laps
10 Burpees

Jessica H.
Brenda H. 
Yajaira
Karen V.