6.30.17

Skill: Toe to Bar - "Death by" or 50 total reps

5 Rounds
9 Snatches (95#/65#)
12/9 Cal Assault Bike

Nik - 15:00 75#
Barrie - 11:05 34#
Katelyn - 12:20 35#
Rodrigo - 11:42 Rx
Jake - 11:54 Rx
Sara - 7:58 Rx
Carmen M. - 13:03 45#
Marvin - 12:39 75#
Adam - 11:05 Rx
Kym - 14:58 45#
Katie - 10:14 45#
Yesh - 13:24 Rx
Darlene - 9:51 45#
Joobin - Mod
Joel - 12:00 75#
Carmen C. - 11:30 Rx
Regina - 9:48 Rx
Orlando - 10:47 Rx
Gaylene - 9:17 85#
Maira - 12:52 55#
Lay - 12:04 55#
Alex - 14:16 Rx
Noemi - 12:24 45#
Tom S. - 8:29 Rx
Adrienne - 10:04 45#
Drai - 10:25 35#
Rohan - Mod
Ana - 9:44 55#
Tara - Mod
Megan K. - Mod
Quang - Mod
Jason G. - 9:43 Rx
Ryan L. - 11:58 Rx
Angelo - 8:52 Rx
Chris T. - 8:59 Rx
Emma - 9:55 35#
Gina - 12:55 55#
Evelyn - 10:22 35#
Kristine - 12:04 55#
Vanessa C. - 11:42 55#
Laura - 9:22 Rx
Hoangdan - 11:35 55#
Gabby - 11:53 55#
Ryan C. - 11:13 105#
Shruti - 12:45 55#

AWL
- (Clean + Hang Clean + Jerk)
- Deadlifts
- Strict High Pull
- GHD Sit Ups

Trinh
Lauren
Madison
Jenifer
Zach
Orlando
Regina
Carlos
Natasha
Tony 

6.29.17

Skill: Front Squats - 5x5 @ 75-85%

For time.
Buy In: 25 HSPU's
15 - 12 - 9
Deadlifts (225#/155#)
Box Jumps (30"/24")
Cash Out: 25 HSPU's

Char - 10:45
Jose V. - 10:50 
Robert Mc. - 12:36 Rx
Jennie - 9:10
Sara - 9:34
Adam - 14:20 Rx
Regina - 8:21
Kym - 9:55
Carmen C. - 11:33
Katie - 9:03
Chi - 9:20
Bryan - 10:08
Jennifer Mc. - 9:15
Gaylene - 7:48
Kristine - 7:08
Jordan - 8:36
Sean K. - 12:14
Darlene - 11:40
Vanessa V. - 10:05
Lay - 10:33
Gabby - 12:35
Joseph - 15:42 Rx
Eric Sr. - Mod
Lindsay Z. - 8:14
Karen W. - 8:47
Ana - 10:12
Quang - 7:35 Rx
Joe - 7:05 Rx
David - 10:31
Celena - 8:46
Nino - 8:16
Chris Se. - Mod
Brenda D. - 8:46
Chris D. - Mod
Robert P. - Mod
Sandy - 10:22
Jewell - 9:58
Jake - 14:55 Rx
Angelo - 14:26
Chris T. - 12:10
Mike J. - 12:50
Ivo - 7:53
Rob P. - 10:25
Nick B. - 10:15 Rx
Trinh - 6:39
Simon - 7:30
Jorge - 13:17
Gabrielle - 7:39
Hoangdan - 9:19
Janessa - 6:32
Dom - 14:52
Peggy - 7:05
Luis - 7:59
Alexsey - 9:10
Ryan C. - 8:49
Alex - 139 Rx
Amber - 7:24
Odeh - 9:18
Ram - 10:29
Noemi - 9:08

Endurance
For time.
Row 500m 
Rest 2 Mins
Row 1000m
Rest 2 Mins
Row 2000m
Rest 2 Mins
Row 1000m
Rest 2 Mins
Row 500m

Stephanie V.
Steve V.
Brenda H. 
Gina
Emma

6.28.17 Dirty

Skill: WOD Prep

3 Rounds

Run 800m w/ Med Ball

30 Pull Ups

750m Row

1 Rope Climb

Grant - Mod
Alex - 2+145m
Carmen C. - 2+92m
Nik - 2+10Pu's
Megan L. - 2+264m
Rodrigo - 35:13 Rx
Carmen M. - 2+9Pu's
Chi - 39:00
Joel - 2+380m
Yesh - 2+655m
Robert Mc. - 37:32 Rx
Katie - 2+605m
Sara - 2+430m Rx
Marvin - 2+Run
Simon - 2+400m
Ryan L. - Mod
Vanessa V. - 2+58m
Leslie C. - 2+209m
Lay - 2+509m
Darlene - 2+384m
Jordan - 33:43
Shruti - 2+400m
Gabby - 39:00
Eric Sr. - Mod
Adrienne - 38:50
Emma - 33:56
Brenda D. - 44:46
Tara - Mod
Bailey - Mod
Megan K. - Mod
Karen W. - 40:00
Quang - 42:19 Rx
Jenifer - Mod
Rohan - Mod
Joe - 33:55 Rx
Tom S.  - 39:54 Rx
David - 38:00
Jason G. - 47:59 Rx
Madison - Mod
Miles - 38:00 Rx
Chris D. - 2+2Pu's
Robert P. - 51:26
Laura - 2+586m
Ariel - Mod
Gaylene - 2+500m
Dom - 38:27
Sandy - 40:00
Jewell - 2+750m
Gabrielle - 2+18Pu's
Joseph - 2+18Pu's
Yen - 2+1.0k
Leslie F. - 2+Run
Steve V. - 36:15 Rx
Brandi - 2+600m
Jake - 39:52 Rx
Rhyna - 2+30Pu's
Rob P. - 2+730m
Rich - 2+160m
Noemi - 2+20Pu's

AWL
- Snatch
- Back Squats w/ Pause
- Pendlay Rows

Lauren
Carlos
Tony
Irish
Natasha
Subhi
Joobin
Ana
Lisa
Cindy 

6.27.17

Skill: Clean & Jerk - 3 Reps @ 80, 85, 90%, or 5 Reps @ 70, 75, 80%

10 Min AMRAP
6 Burpees
8 Front Racked DB Lunges
10 Wall Balls

We will be closed for the 4th of July.  Regular hours Monday and Wednesday.

Katie - 111 20#
Carmen C. - 134 25#
Barrie - 86 10#
Jose V. - 144 20#
Lindsay Z. - 182 25#
Chi - 138 20#
Kym - 144 15#
Adam - 120 30#
Regina - 120 25#
Jose Vi. - 86 20#
Rodrigo - 126 45#
Char - 106 50#
Robert Mc. - 106 50#
Orlando - 96 35#
Melina - 150 25#
Tom T. - 147 40#
Vanessa V. - 126 20#
Leslie C. - 123 15#
Russel - 120 35#
Rachel - 75 15#
Shruti - 130 20#
Gabby - 128 25#
Darlene - 108 10#
Chris Se. - 139 45#
Joe - 160 40#
Quang - 141 40#
Jenifer - 100 15#
Tara - Mod 
Megan K. - Mod
Bailey - Mod
Madison - Mod
Karen W. - 115 15#
Brenda D. - Mod
Angelo - Mod
Laurea - 173 30#
Ana - 139 20#
Nick B. - 143 50#
Shanon - 173 15#
Ryan C. - 150 24kg
Kim - 174 25#
Amber - 125 15#
Gabrielle - 157 15#
Leslie F. - 102 25#
Irish - 147 15#
Chris T. - 108 40#
Yen - 150 15#
Jewell - 156 20#
Subhi - 122 40#
Kristine - 199 20#
Gaylene - 91 25#
Jorge - 98 20#
Evelyn - 110 20#
Joseph - 140 40#
Ivo - 149 20#
Miguel - 200 30#
Jordan - 148 35#
Athanasios - 139 30#
Ram - 144 45#
Trinh - 123 15#
Nino - 114 15#
Ryan L. - 168 24kg
Ariel - 130 40#
Cindy - 134 25#
Hoangdan - 146 20#
Odeh - 120 30#
Noemi - 104 15#
Santhi - 128
Yesh - 139 35#
Amarjit - Mod

Endurance
5 Rounds
Run 3 Laps
30 Burpees

Karen V. 
Brenda H.
Gina
Emma

6.26.17

Skill: Chest to Bar Pull Ups - 8x6

For time.
50 Double Unders
50 V-Ups
50 Double Unders
50 Hollow Rocks
50 Double Unders
50 Sit Ups
50 Double Unders

We will be closed for the 4th of July.

Barrie - 11:35
Alex - 10:46 Rx
Nik - 10:26
Claudette - 10:25
Yajajira - 12:01
Megan L. - 13:09
Jose - 10:39
Regina - 8:59
Orlando - 11:22
Grant - Mod
Katie - 9:40
Jeron - 11:33
Joseph - 11:10
Maira - 10:04
Darlene - 13:52
Tom T. - 8:32 Rx
Sandy - 12:47
Jordan - 8:28
Eric Sr. - Mod
Russel - 10:29
Shruti - 10:57
Gina - 9:51
Emma - 8:03
Adrienne - 8:54
Lindsay Z. - 12:40 Rx
Bernie - Mod
Karen W. - Mod
Rohan - Mod
Joaquin - Mod
Bailey - Mod
Tara - Mod
Quang - 9:05
Joe - 7:57 Rx
David - Mod
Zoe - TC
Dylan - TC
Madison - TC
Chris D - 14:20 Rx
Jason G. - 12:38
Jenifer - 14:16
Gaylene - 18:00 Rx
Robert P. - 11:14
Nick B. - 12:25 Rx
Ana - 10:10 Rx
Subhi - 11:25 Rx
Ram - 9:38 rx
Miguel - 13:58
Rich - 12:20
Sara - 7:54 Rx
Angelo - 14:25 Rx
Shanon - 8:30 
Ryan C. - 10:28 Rx
Chris T. - 10:55
Leslie F. - 14:20
Mike J. - 12:30
Yen - 13:43 Rx
Melina - 11:00 Rx
Ivo - 9:57 Rx
Rob P. - 13:00
Jorge - 14:53
Trinh - 13:20 
Simon - 12:11
Gabrielle - 12:31
Evelyn - 13:18 Rx
Rhyna - 14:46 Rx
Katelyn - 13:18
Gabby - 13:34
Irish - 13:12
Athanasios - 12:05 Rx
Cindy - 9:20
Ryan L. - Mod
Hoangdan  - 11:25
Marvin - 11:05
Carmen M. - 11:55
Brenda H. - 10:57
Tom S. - 11:38 Rx
Santhi - 11:55
Amber - 11:19
Yesh - 14:23 Rxish

6.25.17

Skill: "Death by Thruster" - 135#/95#

Partner up.

For time.

Assault Bike 300/200 Cals

Jewell - 102 65#
Lisa - 55 35#
Bike: 20:33 (200)

Jake - 36 135#
Vanessa C. - 73 55#
Bike: 22:16 (300)

Brianna - 45 45#
Kristine - 72 65#
Bike: 24:49 (200)

Hoangdan - 66 65#
Gabby - 91 55#
Bike: 16:50 (200)

Josh - 48 95#
Simon - 30 95#
Bike: 26:08 (300)


Shruti - 45 65#
Katie - 55 65#
Bike: 17:18 (200)

AJ - 45 135#
Tierra - 66 55#
Bike: 22:10 (250)

AWL
- Jerks
- Clean Pull + Power
- Front Squats
- Overhead Supports & Sit Ups

Natasha
Rohan
Tom T. 
Melina
Dom
Regina
Orlando
AJ
Tierra

6.24.17

Skill: Deadlifts - 5x5 @ 70-80%

For time.
30 Toe to Bar
Run 1000m
30 Toe to Bar

Dylan - TC
Madison - TC
Zoe - TC
Jenifer - 12:27
Kristine - 13:39
Steve P. - 14:53
Robert Mc. - 10:50 Rx
Emma - 8:45
Gina - 12:09
Quang - 11:53 Rx
Vanessa C. - 8:59 Rx
Josh - 14:23 Rx
Chris T. - 11:26
Manish - 13:37
Subhi - 15:14 Rx
Vic - 11:15 Rx
Jason G. - 12:!5 Rx
Hoangdan - 12:50 Rx
Jewell - 11:02
Joseph - 11:33
Ivo - 10:12
Shruti - 12:50
Athanasios - 12:00
Santhi - 14:20
Aleksey - 13:00
Luis - 13:30
Nita - 14:04
Eric Sr. - Mod
Ryan L. - Mod
Chris D. - Mod

6.23.17

Skill: (1 Snatch + 2 Overhead Squats) x 5 @ 75-85%

For time.
15 Burpees
100 Air Squats
15 Burpees
50 Push Ups
15 Burpees

Claudette - 10:12
Quang - 7:20
Barrie - 12:33
Alex - 12:09
Carmen M. - 14:14
Marvin - 9:15
Dom - 9:20
Chi - 9:59
Katie - 10:59
Sara - 9:19
Tom T. - 8:59
Maira - 11:55
Jake - 8:23
Christian - 10:35
Yesh - 8:35
Regina - 11:29
Orlando - 11:27
Tom S. - 9:15
Jordan - 8:35
Darlene - 14:47
Sandy - 9:59
Lay - 10:50
Adrienne - 9:22
Gina - 12:18
Rohan - Mod
Jake - 8:49
Zach - Mod
Raquel - Mod
Chris Se. - Mod
Bernie - Mod
Leslie F. - 12:37
Joe - 7:03
Ryan L. - 7:41
Robert P. - 15:13
Angelo - 12:32
Ivo - 8:42
Joseph - 9:35
Hoangdan - 7:45
Vanessa C. - 8:45
Athanasios - 8:48
Trinh - 11:09
Celena - 9:44
Jewell - 8:24
Gabby - 10:39
Yen - 9:00
Mike J. - 9:35
Chris T. - 12:34
Rhyna - 8:55
Lisa - 10:53

AWL
- 3 Position Snatch
- 2 Postion Snatch
- Snatch
- Back Squat
- Strict Press

Tom T. 
Cindy
Odeh
Orlando
Regina
Natasha
Irish
Melina
Subhi
Kristine
Jenifer
Melina

6.22.17

Skill: Double Unders - 10, 20, or 30 EMOM fro 10 Mins

6 Min AMRAP
Row for Cals
Rest 2 Mins
6 Min AMRAP
9 Sit Ups
9 Russian KB Swings (32kg/24kg)

Claudette - 70/126
Destiny - 67/90
Sara - 92/176 Rx
Robert Mc. - 100/160 Rx
Barrie - 64/194
Randy - 86/164
Alex - 70 144 Rx
Ana - 78/198
Carmen C. - 54/108
Jennifer Mc. - 43/121
Regina - 78 135 Rx
Katie - 81/135
Megan K. - Mod
Tara - Mod
Gabby - 81/104 Rx
Arun - 62/138
Luis - 60/108
Nita - 57/171
Jordan - 101/135
Lay - 70/148
Tom T. - 100/114 Rx
Miles - 97/170
Aleksey - 71/123
Darlene - 52/126
Sean K. - 89/128
Katelyn - 58/171
Eric Sr. - Mod
Dan - 116/135 Rx
Dave T. - 119/153 Rx
Karen W. - 60/117
Quang - 110/113 Rx
Joe - 115/136 Rx
Brenda D. - 74/135
Jason G. - 115/94 Rx
Melina - 77/117 Rx
Guido - 78/120
Celena - 69/166
Nino - 76/114
Gabrielle - 59/117
Angelo - 115/108 Rx
Chris T. - 102/90 Rx
Evelyn - 60/124 
Nick B. - 117/179 Rx
Rich - 59/140
Hoangdan - 78/144
Trinh - 73/144
Simon - 72/153
AJ - 91/162
Tierra - 68/124
Shruti - 71/139
Kim - 81 144
Cindy - 89 153 Rx
Yesh - 100/117
Chris Sa. - 80/115
Nicole C. - 64/124
Ram - 98/153 Rx
Noemi - 56 122
Marvin - 83/129
Dom - 85/126
Amber - 82/110
Manish - 73/153

Endurance
Run 200m x 10 
Rest :60 between sets

Lisa
Steve V. 
Mike J.
Karen V. 

6.21.17

Skill: Push Jerks - 5x6 @ 65-75%

For time
9 Bar Muscle Ups
21 DB Snatch (50#/30#)
7 Bar Muscle Ups
15 DB Snatch
5 Bar Muscle Ups
9 DB Snatch

* Scale Burpee Jumping Chest to Bar

Carmen C. - 7:54 25#
Zach - 7:30 40#
Bernie - 11:38 40#
Travis - 9:29 50#
Gabby - 8:20 25#
Katelyn - 8:22 15#
Claudette - 5:50 20#
Tom T. - 9:07 Rx
Marika - 7:21 25#
Nik - 7:48 30#
Yajaira - 9:04 25#
Sara - 5:47 30#
Robert Mc. - 5:55 50#
Joel - 6:56 30#
Katie - 6:49 25#
Chi - 6:53 25#
Marvin - 7:45 30#
Carmen M. - 6:22 15#
Jeron - 6:38 25#
Gina - 9:01 25#
Yesh - 6:14 45#
Lay - 6:53 25#
Gaylene - 6:00 30#
Sean K. - 7:25 40#
Sandy - 7:08 20#
Eric Sr. - Mod
Shruti - 6:43 20#
Lauren - AWL
Brenda D. - Mod
Lindsay Z. - 5:40 25#
Tara - Mod
Dave T.  -4:58 40#
Steve V. - 7:39 40#
Quang - 4:39 40#
Adrienne - 5:55 15#
Tom S. - 6:46 50#
Zoe - TC
Joe - 8:50 Rx
Robert P. - 10:11 25#
Kristine - 6:55 25#
Melina - 8:14 30#
Simon - 7:40 30#
Mike S. - 5:14 25#
Nick B. - 8:48 Rx
Leslie F. - 7:29 25#
Celena - 6:44 20#
Nino - 8:00 20#
Hoangdan - 7:18 25#
Noemi - 8:04 15#
Miguel - 6:04 30#
Ivo - 4:08 24kg
Mike J. - 5:05 35#
Athanasios - 6:25 30#
Joseph - 6:09 40#
Jake - 9:00 40#

AWL
- Squat Cleans
- Frankenstein Squats
- Push Press
- Floating RDL's

Regina
Orlando
Subhi
Irish
Natasha
Odeh
Jenifer
Madison
Ana
Tony
AJ
Tierra
Rhyna

6.20.17

Skill: L-Hold - Accumulate 3 Mins

10 Min AMRAP
Run 1 Mile
Cleans (185#/125#)
Rest 2 Mins
10 Min AMRAP
10 Dips
20 Alternating Pistols

Adam - 3/150 Rxish
Sara - 18/228 125#
Robert Mc. - 13/94 Rx
Vanessa C. - 20/247 85#
Matt T.- 18/210 95#
Suzanne - 10/270 55#
Claudette - 10/230 65#
Kym - 15/360 55#
Katie - 10/309 75#
Jose - 31/300 55#
Regina - 8/120 120#
Orlando - 5/210 185#
Chi - 10/270 65#
Carmen C. - 8/218 115#
Tom T. - 9/167 Rxish
Marika - 9/184 55#
Yesh - 25/160 135#
Jordan - 14/270 135#
Lay - 11/171 75#
Vanessa V. - -/180 75#
Sandy - 4/270 75#
Gabby - 11/256 85#
Katelyn - -/210 55#
Angelo - 15/105 Rxish
Tom S. - 17/136 Rxish
Nik - 10/174 125#
Brenda D. - 11/140 105#
Megan K. - Mod
Dave T. - 10/130 165#
Roheet - 4/150 115#
Dom - 8/100 135#
Nick Z. - 8/70 95#
Lindsay Z. - 8/110 95#
Joe - 18/172 185#
Tom T. - Mod
Kristine - 22/342 85#
Bryan - 6/330 135#
Jewell - 15/166 95#
Ana - 5/? 125#
Celena - 16/234 85#
Nino - 7/184 85#
Rich - -/310 125#
Melina - 3/164 125#
Athanasios - 22/182 125#
Chris T. - 9/162 185#
Irish - 11/168 95#
Gaylene - 11/220 125#
Joseph - 9/100 155#
Ram - 8/92 Rx
Evelyn - 7/150 75#
Miguel - 10/120 125#
Jorge - 5/106 55#
Gabrielle - 15/130 35#
Hoangdan - 8/148 95#
Rhyna - 5/185 95#
Subhi - 17/134 155#
Lisa - 15/? 55#
Ivo - 25/180 115#
Joanne - 5/120 Rx
Cindy - 8/159 95#
Chris Sa. - 7/123 95#
Nicole C. - 6/105 75#
Jenifer - 22/181 85#
Odeh - 10/250 105#

Endurance
Run 1 Mile
100 Sit Ups
100 Air Squats
100 Hollow Rocks
100 Lunges

Karen W. 
Madison