8.21.17

Skill: Strict Pull Ups - 5x8


3 Rounds
25 V-Ups
25 American KB Swings
25 Weighted Sit Ups
15/10 Cal Assault Bike

Carmen C. - 15:07 16kg
Angie - 245 14kg
Bri - 15:38 12kg
Travis - 265 24kg
Casey - 257 14kg
Tim - 242 16kg
Chelsea - 20:00 10kg
Joey - 266 16kg
Regina - 17:22 16kg
Orlando - 240 20kg
Adam - 242 20kg
Kym - 17:34 8kg
Katie - 18:54 14kg
Char - 225 10kg
Analilia - 16:36 12kg
Kiara - 255 12kg
AJ - 248 24kg
Christine - 239 15kg
Jose - 257 12kg
Vineet - 16:!6 8kg
Maira - 16:12 16kg
Darlene - 16:47 8kg
Claudette - 14:05 12kg
Grant - Mod
Tom T. - 16:23 20kg
Quang - 17:31 20kg
Lay - 16:21 10kg
Robert Mc. - 17:13 20kg
Sean K. - 17:03 18kg
Randy - 18:04 16kg
Sandy - 17:38 10kg
Eric Sr. - Mod
Joobin - Mod
Megan K. - Mod
Amarjit - 17:52 16kg
Bernie - 19:37 24kg
Bobs - 16:55 10kg
Gaylene - 17:15 16kg
Madison - TC
Zoe - TC
Brenda D. - 15:20 14kg
Celena - 15:50 10kg
Ana - 15:05 16kg
Robert P. - 16:07 12kg
Laura - 15:50 14kg
Ariel - 16:26 20kg
Jacque - 13:43 16kg
Matt S. - 353 14kg
Cindy - 17:44 16kg
Russel - 18:30 25kg
Jewell - 14:29 14kg
Nick B. - 19:24 24kg
Bryan F. - 19:30 20kg
Trinh - 15:00 10kg
Simon - 16:45 12kg
Chris D. - Mod
Alex - 22:00 16kg
Marika - 18:50 10kg
Stephanie V. - 20:00 10kg
Jason G. - 16:44 24kg
Chris T. - 18:05 20kg
Leslie F. - 16:07 14kg
Dom - 19:40 16kg
Charise - 18:21 16kg
Rich - 17:56 20kg
Yen - 17:58 10kg
Natasha - MBC
Bryan H. - 19:51 10kg
Meshal - 18:40 8kg
Miguel - 18:44 16kg
Brenda H. - 17:02 12kg
Melina - 15:55 16kg
Ryan L. - 16:57 14kg
Yajaira - 19:59 12kg
Carlos - 16:27 14kg
Odeh - 16:32 12kg

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

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

3.19.17 4 Runner

Skill: Front Squats - 5x6 @ 65%

4 Rounds
15 Box Overs
5 Burpee Pull Ups
15/12 Cal Assault Bike
15 Sit Ups

Odeh - 17.4
Kevin - 13:26 Rx
Vishant - 19:48
Jewell - 14:30 Rx
Katie - 19:48 Rx
Kym - 18:11
Shruti - 20:00
Hoangdan - 16:45
Jake - 14:12 Rx
Sean K. - 14:43 Rx
Bobbie - 18:04
Nita - 18:18 
Mike J. - 13:20

AWL
- Push Press - 7x3 @ 80-85%
- (2 Clean Pulls + 2 Deadlifts) x6 @ 80-90%
- Front Squats - 5x5 @ 70-75%

Megan
Nino
Dom
Vanessa C. 
Irish
Robert Mc.
Ariel
Natasha
Melina
Chris T.  

1.11.17 Dogma

Skill: Assault Bike - 3 miles (Men) / 2 Miles (Women)

6 Rounds
6 Toe to Bar
6 Box Jumps
6 Sumo Deadlift High Pulls (75#/55#)

Karen V. - 7:03/7:23 35#
Yajaira - 6:18/8:25 55#
Brenda H. - 6:10/7:53 55#
Manish - 9:30/9:30 65#
AJ - 4:57(3km)/7:14 Rxish
Analilia - 3:45 (2km)/6:41 55#
Russyl - 7:59/6:52 75#
Grant - --/4:06 Rx
Maira - 5:57/7:00 55#
Sara - 5:10/5:12 Rx
Kyle B. - 8:35/7:43 75#
Jane - 8:05/7:54 55#
Sandy - 5:52/7:25 35#
Tom T. - 8:06/6:48 Rx
Tom S. - 8:04/6:28 Rx
Claudette - 6:16/9:08 55#
Tara - Mod
Bianca - 5:57/7:52 55#
Karen W. - 10:59/10:53 55#
Brenda D. --/7:28 Rx
Ana - 6:07/7:02 Rx
Hoangdan - 6:05/6:59 Rx
Ryan N. - TC
Joe - 8:04/5:15 Rx
Quang - 7:54/5:58 Rx
Jose - 11:56/9:02 75#
Rohan - Mod
Ryan L. - --/7:27 75#
Dakota - 6:19/7:18 45#
Rob P. - 10:08/8:15 10kg
Jennifer Mc. - 9:40/9:35 45#
Robert Mc. - 7:27/6:28 Rx
Kim - 5:52/4:38 Rx
Josh - 9:34/8:43 Rx
Simon - 9:41/6:35 65#
Trinh - 6:22/6:00 35#
Shruti - 6:23/9:42 45#
Shanon - 5:35/4:25 Rx
Ryan C. - --/7:25 Mod
Gladys - 6:15/5:55 35#
Suma - 10:32/5:49 10kg
Chris T. - 7:23/7:40 75#
Jesse - 10:26/6:01 65#
Jake - 7:48/7:02 Rx
Melina - 5:59/6:52 Rx
Evelyn - 6:31/9:20 35#
Cindy - 6:22/6:57 Rx
Leslie - 6:37/8:32 55#
Ivo - Mod

AWL
- (Snatch Pull + Snatch) x 5 @70-75%
- Full Snatch - 5 @ 75-85%
- Front Squat w/ 2sec pause - 7x2 @ 75-85%
- Sotts Press - 5x5 Weight by Feel

Carlos
Joobin
Vanessa
Nick B. 
Irish
Lauren 
Andres
Kristine

12.17.16 ATL

Skill: Assault Bike - 50 Cals for time

4 Rounds
12 Shoulder to Overhead (135#/95#)
48 Double Unders

Holiday Hours

Ariel - 7:50 Rx
Robert Mc. - 8:16 135#
Kristine - 5:09 Mod
Brianna - 5:18 25#
Kim - 4:43 65#
Ravi - 9:44 115#
Penelope - 8:20 55#
Gaylene - 4:43 Mod
Chris T. - 8:05 135#
Megan - Mod
Ram - 8:33 Rx
Sanjay - 9:09 95#
Shruti - 8:05 55#
CC - Mod
Manish - 6:24 65#
Nita - 6:21 40#
Bianca - 6:11 55#
Gladys - 8:24 55#
Jewell - 8:17 75#
Ivo - 4:58 85#
Christian - 7:42 85#
Joobin 36:03 Zeus
Tom S. - 46:16 Zeus
Tara - 44:11 Zeus

11.23.16 Turkey Eve

Skill: Assault Bike - 30 Cals for time - Rest 3 Mins - 30 Cals for time

15 Min AMRAP
Run 300m
15 Hollow Rocks
20 Alternating Single Arm KB Swings

Sara - 175 16kg
Abby - 140 14kg
AJ - 153 24kg
Megan - 175 20kg
Marika - 140 8kg
Maira - 140 12kg
Wendy - 175 16kg
Lindsay Z. - 140 16kg
Orlando - 140 20kg
Dom - 175 14kg
Tom T. - 140 20kg
Melina - 140 16kg
Nita - 140 10kg
Claudette - -- 12kg
Eric Sr. - Mod
Curt - 154 24kg
Jennifer Mc. - 140 10kg
Maricela - 157 12kg
Chi - 150 12kg
Quang - Mod
Alvin - Mod
Tara - Mod
Joobin - Mod
Tom S. - Mod
Steve A. - Mod
Amarjit - Mod
Robert Mc. - 175 16kg
Jenifer - 105 12kg
Steve P. - 140 14kg
Brenda D. - Mod
Ana - 155 10kg
Jacque - 175 16kg
Matt - 140 135#
Ivo - 175 16kg
Subhi - 175 20kg
Trinh - 155 8kg
Nino - 87 8kg
Sandy - 140 8kg
Hoangdan - 140 10kg
CC - 105 10kg

AWL
- Pause Clean - 2x5 @ 65-75%
- Hang Cleans - 2x5 @ 75-80%
- Cleans - 5x1 @ 80+%
- Push Press - 5x4 WBF
- Front Squat - 6x2 @ 80-85%

Ram 
Ariel
Lauren
Kristine
Ernie