5.31.17 Bates

Skill: Deadlift - 5x4 @ 75-85%

4 Rounds
9 Wall Balls
7 Box Jumps
5 Power Cleans (155#/105#)

Barrie - 5:12 45#
Megan L. - 12:15 55#
Travis - 7:09 135#
Grant - Mod
Joel - 8:31 115#
Sara - 4:36 Rx
Katie Mo. - 6:34 65#
Chi - 5:19 55#
Vanessa V. - 8:10 85#
Lay - 7:58 65#
Maira - 7:45 75#
Robert Mu. - 5:40 Rx
Claudette - 6:18 55#
Russel - 9:53 75#
Leslie C. - 9:20 65#
Sean K. - 8:08 115#
Eric Sr. - Mod
Tara - Mod
Megan - Mod
Lindsay Z. - 5:40 85#
Tom S. - 4:58 Rx
Brenda D. - Mod
Marika - 6:37 75#
Joe - 4:18 Rx
Quang - 5:05 Rx
Karen W. - 7:29 55#
David T. - Mod
Zoe - TC
Jason G. - 4:45 Rx
Roheet - 9:12 95#
Ryan L. - Mod
Adrienne - 4:21 65#
Noemi - 6:28 55#
Brandi - 6:25 45#
Steve V. - 6:35 115#
Robert P. - 8:28 85#
Laura - 4:51 Rx
Kristine - 5:05 75#
Jewell - 5:49 85#
Emma - 7:09 55#
Andres - 6:40 135#
Jake - 5:58 Rx
Kim - 4:43 85#
Yajaira - 7:00 85#
Chris T. - 6:55 Rx
Gladys - 6:20  55#
Clarissa - 5:24 55#
Karen S. - 5:45 35#
Katie Mc. - 5:45 35#
Cindy - 7:30 95#
Athanasios - 5:34 115#
Rhyna - 5:00 65#
Ivo - 5:28 105#
Jason P. - 4:00 95#

AWL
- (2 Cleans + 1 Jerk) 

- Push Press
- Back Squats 
- GHD Extensions 

Lauren
Odeh
Natasha 
Robert Mc. 
Irish
Carlos 
Subhi
Joobin
Simon
Trinh
Nino
Tony

5.30.17 Keep Up

Skill: 3 Position Snatch - 7 Complexes between 70-80% of your max snatch

Every 2 Minutes for 14 Minutes
15/10 Calories Assault Bike
20 American KB Swings (20kg/12kg)

Name - Reps - Weight
Bryan - 15/20 18kg
Robert Mc. - 15/15 20kg
Adam - 15/15 20kg 
Matt T. - 10/15 18kg
Claudette - 6/15 12kg
Katie - 10/15 14kg
Barrie - 6/15 14kg
Chi - 8/15 12kg
Sara - 10/20 Rx
Suzanne - 6/12 10kg
Analilia - 6/20 12kg
Kym - 8/15 10kg
Carmen C. - 8/20 12kg
Robert Mu. - Mod
Vanessa V. - 8/15 12kg
Lay - 8/15 10kg
Abby - 8/20 12kg
Yesh - 10/15 20kg
Maira - 6/20 12kg
Quang - 15/20 18kg
Simon - 12/15 14kg
Tom T. - 15/20 Rx
Melina - 8/20 12kg
Gabby - 8/15 10kg
Katelyn - 8/15 10kg
Leslie O. - 8/15 12kg
Russel - 10/12 14kg
Brenda D. - Mod
Grant - Mod
Bernie - Mod
Chris Se. - 15/15 16kg
Tara - Mod
Ana - 10/20 Rx
Dave - Mod
Megan K. - Mod
Joe - 15/20 Rx
Marika - 8/10 10kg
Jordan - 15/15 20kg
Roheet - 10/20 12kg
Celena - 8/15 10kg
Joobin - 15/20 Rx
Chris T. - 15/9 20kg
Andres - 12/15 18kg
Nita - 6/12 10kg
Gladys - 8/15 10kg
Subhi - 12/15 16kg
Irish - 8/15 10kg
Trinh - 8/15 12kg
Nick B. - 15/20 Rx
Karthik - 8/20 20kg
Cindy - 8/20 12kg
Hoangdan - 8/15 12kg
Ivo - 12/15 24kg
Evelyn - 7/8 14kg
Rhyna - 8/15 12kg
Yajaira - 8/15 10kg
Rich - 15/15 16kg
Charise - 8/15 10kg
Blair - 10/20 20kg
Anthanasios - 8/10 18kg
Miguel - 14/15 20kg
Jenifer - 10/15 10kg
Marvin - 10/10 16kg
Dom - 12/15 20kg
Carmen M. - 10/12 10kg
Gaylene - 10/20 Rx
Penelope - 10/15 12kg
Amber - 8/15 12kg
Kristine - Mod
Noemi - 8/15 10kg

Endurance
Team 5000m Row
Lisa
Karen V. 
Brenda H. 

5.29.17 Murph

Happy Memorial Day!  Remembering those that gave the ultimate sacrifice for our freedom...

Compare to: 5.30.16 , 5.26.14

For time.
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 Mile

* Partition as needed.
Rx+ w/ Weight Vest

Adam - 52:35 Rx
Kym - 51:52
Jacque - 44:38 Rx
Megan K. - 55:05 Rx+
Tara - 63:03 Rx+
Quang - 46:41 Rx
Katie - 51:52
Jennifer Mc. - 67:50
Robert Mc. - 43:52 Rx
Matt S. - 44:36 Rxish
Tom S. - 63:43 Rx
Adrienne - 43:18
Leslie O. - 53:07
Lay - 57:38
Shanon - 45:08 Rx
Ryan L. - 42:46 Rx
Sara - 45:34 Rx
Carmen C. - 59:18
Simon - 300
Noemi - 71:40
Regina - 59:18
Orlando - 58:34
Shanice - 43:19 Rx
Ryan C. - 54:36 Rx
Ana - 47:17 Rx
Angelo - 59:00 Rx
Tom T. - 39:27 Rx
Melina - 47:26 Rx
Sandy - 50:58
Chris T. - 57:38
Penelope - 40:58
Gina - 59:53
Emma - 48:04
Brenda H. - 38:58
Jenifer - 50:17
Madison - 50:17
Maira - 47:23
Analilia - 50:41
Cindy - 51:18 Rx
Yajaira - 58:07 
Mike J. - 53:00
Manish - 56:24
AJ - 54:03 Rx
Grant - 47:53 Rx+
Taylor - 37:13 Rx+
Alex - 53:57 Rx
Jayra - 64:15
Trinh - 43:42
Nino - 49:02
Bernie - 47:17 Rx
Celena - 59:40
Gabby - 48:40
Katelyn - 62:38
Jewell - 48:03 
Rose - 50:38
Barrie - 47:48
Laura L. - 55:14 Rx
Yesh - 49:10 Rx
Charise - 44:47
Karthik - 59:53 Rx
Karen W. - 46:06
Lindsay Z. - 41:37
Karen V. - 44:13
Stephanie V. - 56:26
Ernie - 34:42 Rx

5.28.17 M.28

Skill: Strict Press - 5x7 Weight by feel

8 Min AMRAP
15 Thrusters (95#/65#)
20 Sit Ups

Nik - 111
Sean K. - 146
Angelo - 144
Simon - 140
Adam - 140
Kym - 175
Mike J. - 140
Shruti - 175
Nita - 175
Katie - 144

AWL
- Low Hang Snatch
- Muscle Snatch
- Front Squat w/ Pause

Orlando
Regina
Rose
Josh
AJ

5.27.17 Link

Skill: Front Squats - 3x10 @ 90% of 10RM or 4x10 Ascending Weight

Partner Up and Split up as needed.
1000m Row
10 Bear Crawls
60 Hang Cleans (115#/85#)
60 Push Jerks 

Hoangdan - 9:30
Ryan N. - TC
Megan K. - Mod
Ryan C. & Shanon - 17:15
Josh & AJ - 16:36
Mike J. & Nik - 18:01
Ana & Brenda H. - 15:10
Karen W. & Lisa - 17:24
Subhi - 19:35
Jewell & Arun - 17:36
Ariel & Rose - 18:36
Jaclyn - 13:26
Tara - Mod
Matt T. & Suzanne - 20:24
Noemi - Mod
Carlos - Mod
Jason G. - Mod

5.26.17 Voice

Skill: HSPUs - 10 Min EMOM - 3, 5, or 7

3 Rounds

12 Box Jumps

12 Toe to Ring

12 Sumo Deadlift High Pulls (95/65#)

Alex - 6:12 Rx
Barrie - 5:35 45#
Ana -4:59 Rx
Nik - 7:17 75#
Sara - 4:22 Rx
Suzanne - 11:31 35#
Matt T. - 11:28 75#
Carmen C. - 6:37 Rx
Katie - 9:07 55#
Lay - 6:07 55#
Vanessa V. - 7:26 65#
Maira - 6:47 5#
Jake - 6:40 Rx
Tom S. - 5:19 Rx
Regina - 5:42 Rx
Orlando - 14:53 Rx
Tara - Mod
Gina - Mod
Grant - Mod
Bernie - Mod
Sean K. - 7:23 95#
Quang - 6:22 Rx
Megan K. - Mod
Subhi - 7:23 75#
Brenda D. - 7:17 Rx
Celena - 6:15 55#
Ryan L. - 6:10 Rx
Shanon - 4:57 Rx
Ryan C. - 6:00 Rx
Robert P. - 12:00 55#
AJ - 5:32 Rx
Evelyn - 7:19 55#
Rahul - 6:41 65#
Yen - 7:40 55#
Lisa - 5:20 15#
Shruti - 8:33 65#
Gabby - 7:21 55#
Katelyn - 7:30 35#
Jacque - 3:54 Rx

AWL
- (Deadlift + Power Clean + Squat Clean) 
- (2 Push Jerks + Split Jerk)
- Back Squats
- Plank for 10 Mins - 1:1 Work to Rest

Dom 
Robert Mc. 
Odeh
Carlos
Nino
Melina
Tony
Trinh
Jenifer
Madison

5.25.17 Despacito

Skill: Deadlifts - 10 - 8- 6 - 4 - 2  (Ascending Weight each set)

12 Min Cap
Run 1 Mile
30 Push Press (135#/95#)

Analilia - 11:40 55#
Barrie - 11:42 35#
Alex - 11:36 65#
Robert Mc. - 11:19 Rx
Jennifer Mc. - 28 35#
Abby - 11:32 65#
Sara - 12:20 95#
Chi - 11:43 55#
Regina - 29 Rx
Orlando - 10:42 Rx
Adam - 11:58 Rx
Kym - 23 55#
Bryan - 20 115#
Joel - 11:36 95#
Katie - 11:59 55#
Chris D. - 10:28 Rx
Vanessa C. - 10:48 75#
Jake - 9:17 115#
Christian - 10:27 95#
Yesh - 9:37 95#
Lay - 11:21 55#
Eric Sr. - Mod
Sandy - 11:47 55#
Jesse - 11:17 (4) 75#
Dom - 11:02 95#
Ryan L. - Mod
Brenda D. - 27 75#
Adrienne - 11:15 55#
Kristine - 10:08 65#
Gaylene - 8:59 Mod
Rahul - 11:50 75#
Yen - 10:46 35#
Simon - 11:56 75#
Celena - 11:50 45#
Angelo - 11:36 Rx
Shruti - 11:07 65#
Gladys - 9:36 35#
Melina - 11:15 65#
Nick B. - 9:38 Rx
Jacque - 10:41 Rx
Hoangdan - 11:16 55#
Cindy - 11:35 75#
Emma - 8:59 35#
Amber - 11:58 75#
Rhyna - 11:50 65#

Endurance
3 Rounds
[10 Min Window]
Run 1 Mile

Brenda H.
Stephanie V.
Karen V.
Steve V.

5.24.17 Smurph

Skill: 10 Min Assault Bike for Calories

For time - 20 Min CAP
25 Burpees
50 Pull Ups
100 Push Ups
200 Double Unders

Name - Cals - Time/Reps
Suzanne - 67 - 225 
Matt T. - 105 - 155
Carmen C. - 63 - 350 Rxish
Alex - 55 - 153
Barrie - 67 - 175
Jacque - 63 - Mod
Robert Mc. - 132 - 324 Rx
Sara - 118 - 19:57 Rx
Laura - 108 - 19:39
Gina - 74 - 281
Jennifer Mc. - 50 - 205
Grant - X - Mod
Joel - 87 - 19:28
Chi - 83 - 20:00
Megan L. - 74 - 340
Katie - 97 458
Analilia - 77 - 19:55
Jason P. - 71 - 14:31
Maira - 71- 14:03
Lindsay Z. - 96 - 18:06
Yesh - 87 - 18:49
Miles - 131 - 19:48
Andres - 113 - 173
Vanessa C. - 81 - 17:24 Rx
Russel - 92 - 175
Sean K. - 86 - 15:08
Eric Sr. - X - Mod
Amarjit - 63 - 16:04
Tara - X - Mod
Quang - 95 - 11:56
Chris Se. - 128 - 14:21
Tom S. - 130 25:42 Rx
Dan - 125 - 167
Karen W. - X - Mod
Hoangdan - 76 - 15:40
Ryan N. - X - Mod
David T. - 137 - Mod
Navs - X - Mod
Rohan - X - Mod
Ryan L. - X - 15:02
Brenda D. - X - Mod
Robert P. - 75 - 138
Shanon - 91 - 15:30 Rx
Yen - 65 - 19:19
Matt - 97 - 14:36
Jacque - X - 16:00 Rx
Josh - 80 - 275 Rx
Jake - 132 - 15:49
Ariel - 110 - 18:19 Rx
Gaylene - 82 - 16:30
Kristine - 73 - 18:04 Rx
Ana - 79 - 351 Rx
Gladys - 65 - 18:02
Melina - 83 - 19:37 Rx
Stephanie V. - 62 - 18:37
Cindy - 73 - 16:24 Rx
Celena - 85 - 16:28
Evelyn - 60 - 19:00
Katelyn - 60 - 19:00
Gabby - 84 - 18:41
Yajaira - 90 - 16:47
Charise - 64 - 14:58
Wish - 111 - 14:00
Steve V. - 87 - 13:42
Vicky - Mod
Noemi - 61 - 24:16

AWL
- Deficit Snatches
- Snatch Balance
- Snatch Pull
- Front Squats

Tony
Orlando
Regina
Trinh
Carmen C. 
Joobin
Lauren
Madison
Jenifer
Chris D. 
Vanessa C. 
Odeh
Natasha
Irish
Subhi

5.23.17 Kickback

Skill: Jerk w/ Pause in the Dip - 6x4 WBF

5 Rounds
30 Air Squats
15 Power Cleans (95#/65#)

Barrie - 9:55 25#
Alex - 10:45 Rx
Claudette - 9:40 55#
Sara - 7:27 Rx
Robert Mc. - 9:23 Rx
Adam - 14:43 Rx
Chi - 10:20 55#
Regina - 9:55 Rx
Katie - 12:45 55#
Kym - 13:57 55#
Bryan - 11:27 Rx
Carmen C. - 9:33 Rx
Maira - 13:09 Rx
Vanessa V. - 12:33 55#
Randy - 13:03 75#
Yesh - 11:28 Rx
Robert Mu. - 9:58 Rx
Tom S. - 9:19 Rx
Tom T. - 7:51 Rx
Sean K. - 14:59 Rx
Grant - Mod 

Russel - 14:35 35#
South - 14:59 Rx
Simon - 12:04 65#
Eric Sr. - Mod
Tara - Mod
Bailey - Mod
Quang - 10:51 Rx
Amarjit - 11:35 75#
Megan K. - Mod
Roheet - Mod
Dom - 10:31 Rx
David T. - 10:00 65#
Joe - 8:20 Rx
Dan - 9:49 Rx
Madison - Mod
Subhi - 14:03 Rx
Marika - 12:01 55#
Stephanie V. - 214 65#
Laura - 7:24 Rx
Rahul - 11:21 65#
Angelo - 13:41 Rx
Rich - 8:16 75#
Gladys - 8:02 35#
Charise - 11:18 Rx
Mike S. - 10:05 65#
Ryan L. - Mod
Christian - 11:30 75#
Rhyna - 11:23 75#
Irish - 11:03 55#
Leslie O. - 12:40 55#
Matt - 13:40 Rx
Jacque - 7:33 rx
Cindy - 11:05 Rx
Karthik - 12:04 Rx
Sri - 190 25#
Jordan - 14:12 Rx
Nick B. - 9:52 Rx
Melina - 10:25 Rx
Gabby - 11:39 55#
Katelyn - 13:12 25#
Josh - 13:49 75#
Miguel - 10:34 75#
Ivo - 8:58 Rxish
Celena - 11:37 55#
Nino - 13:08 Rx
Trinh - 12:58 55#
Yajaira - 14:18 Rx
Gaylene - 10:34 Rx
Kristine - 10:13 55#
Penelope - 11:58 Rx
Jenifer - 10:41 Rx
Ram - 9:06 Rx
Hoangdan - 11:25 Rx
Odeh - 10:58 75#
Marvin - 12:12 Mod
Carmen M. - 14:47 (4) Rx
Amber - 10:46 Rx

Endurance
Bike 300/200 Cals for time

Joobin - 28:12
Miguel - 31:17
Ivo - 28:59
Karen W. - 41:14
Karen V. - 38:24

5.22.17 Flurry

Skill: Back Squats - 5x6 @ 70-80%

3 Rounds
6 Bar Facing Burpees
9 Snatches (135#/95#)
12 Chest to Bar Pull Ups

Barrie - 7:45 20#
Alex - 11:44 65#
Claudette - 10:11 55#
Nik - 11:59 75#
Regina - 10:58 75#
Katie - 10:35 35#
Chi - 10:47 55#
Gina - 10:39 75#
Lindsay Z. - 8:50 55#
Adam - 9:43 95#
Randy - 9:03 45@
Christian - 9:46 95#
Lay - 9:30 45#
Vanessa V. - 11:13 55#
Maira - 9:55 55#
Rahul - 9:57 65#
Russel - 8:55 35#
Ryan C. - 77 115#
Shanon - 11:50 85#
Leslie C. - 10:36 45#
Simon - 9:23 75#
Eric Sr. - Mod
Brenda D. - 10:20 75#
Lauren - AWL
Bernie - Mod
Megan K. - Mod
Tara - Mod
Bailey - Mod
Jason P. - Mod
Quang - 8:04 115#
Jenifer - 9:30 65#
Joe - 8:03 Rx
Tom S. - 9:28 Rx
Madison - TC
Danny T. - 7:00 65#
Rohan - Mod
Ryan L. - Mod
Tom T. - 11:13 Rx
Stephanie V. - 11:10 55#
Jesse - 9:41 75#
Ariel - 8:34 115#
Matt - 11:58 95#
Jacque - 10:15 Rx
Joobin - 7:08 Rx
Laura - 9:17 75#
Adrienne - 8:13 35#
Sara - 10:40 Rx
Gabrielle - 6:35 35#
Rich - Mod
Charise - 8:18 55#
Gladys - 5:41 35#
Yen - 8:30 35#
Subhi - 12:05 95#
Leslie O. - 9:03 55#
Ana - 7:56 65#
Jordan - 8:20 75#
Penelope - 5:26 55#
Robert P. - 9:37 35#
Tony - 13:07 95#
Evelyn - 9:40 45#
Trinh - 9:10 35#
Nino - 8:52 55#
Celena - 8:28 65#
Ram - 12:53 115#
Miguel - 7:54 75#
Ivo - 4:57 75#
Katelyn - 9:20 25#
Gabby - 9:44 55#
Brenda H. - 10:07 55#
Yajaira - 9:33 55#
Melina - 11:45 75#
Cindy - 10:13 65#
Karthik - 12:16 95#
Sri - 9:22 25#
Hoangdan - 7:10 55#
Rob P. - 11:40 75#
Nicole C. - 10:20 55#
Chris S. - 61 95#
Marvin - 71 75#
Carmen M. - 60 55#
Amber - 10:00 75#

5.21.17 Cal

Skill: Pendlay Row - 5x7 Weight by feel

For time. 
12 Toe to Bar
24 Cal Row/Bike
12 Toe to Bar
18 Cal Row/Bike
12 Toe to Bar
12 Cal Row/Bike
12 Toe to Bar
6 Cal Row/Bike

Grant - Mod
Arun - 11:48
Katie - 8:23
Subhi - 12:12 Rx
Angelo - 8:09
Nik - 11:25 Rx
Chris T. - 8:44
Kevin - 10:08 Rx
Simon - 10:23
Shruti - 11:11
AJ - Mod
Gina - 9:24
Hoangdan - 12:25
Vanessa C. - 9:14 Rx
Kym - 12:00
Adam - 9:42 Rx
Eric Sr. - 9:32
Nita - 9:37
Yen - 13:10


AWL
- Clean & Jerk
- Deadlifts
- Sotts or Strict Press
- GHD Sit Ups

Laura
Dom
Yesh
Josh
Rose
Rohan
Regina
Carmen C. 
Vanessa C.
AJ
Nino
Tom T.
Melina
Trinh
Kym
Adam
Katie