1.7.18

10.21.17

Skill: 100 Bar Rows not for time.

6 Rounds
5 Burpee Box Overs
10 Wall Balls 

Zoe - TC
Penelope - TC
Sampson - 9:58 12#
Jewell - 7:39 Rx
Robert Mc. - 6:57 Rx
Padmini - 8:58 10#
Tharun - 8:49 12#
Josh - 9:40 Rx
Evelyn - 10:28 10#
Jennifer Mc. - 8:29 10#
Karen W. - 12:36 10#
Rhyna - 8:03 Rx
Megan - Mod
Grant - Mod
Lauren - MBC
AJ - Mod
Lisa - 10:44 10#
Tim - 8:14 16#
Chris D. - 6:05 Rx
Vanessa - 7:54 Rx
Darlene - 7:40 10#
Hoangdan - 7:40 10#
Chris T. - 8:56 Rx
Manish - 9:26 12#
Claudette - 7:54 Rx
Joobin - Mod
Subhi - Mod
Athanasios - Mod
Ryan L. - Mod
Skye - Mod
Nicole N. - Mod

10.8.17

Skill: Weighted Lunges - 5x12 Weight by Feel

2 Rounds
15 Box Jumps
50 Bar Rows
15 Box Jumps
50 Air Squats
15 Box Jumps
50 V-Ups

Darlene - 19:24
Chi - 16:16
Josh - 17:50
Joel - 16:08
Zoe - 15:33
Briana - Mod
Jacque - 14:54
Sean K. - 17:25
Odeh - 19:45
Kristine - MBC
Ariel - 20:37
Vanessa - 18:50
Hoangdan - 20:10
Christian - 19:06
Katie M. - 18:59
Shruti - 23:26
Natasha - MBC

OLY
- Power Cleans
- Front Squat + 3 Jerks
- Back Squats 

Jacque
Regina
Orlando
Carmen C. 
Dom
Adam
Kym
Katie M. 
Peggy

7.24.17

Skill: L- Hold - Accumulate 3-5 Mins

For time. Partition any way.
100 Cal Row
50 Box Jumps
50 Bar Rows
100 Russian KB Swings (32kg/20kg)

Carmen C. - 16:59 20kg
Joseph - 16:28 24kg
Casey - 162 12kg
Travis - 270 24kg
Matt T. - 290 20kg
Suzanne - 250 10kg
Analilia - 19:43 16kg
Kiara - 290 10kg
Regina - 15:49 20kg
Chia - 16:06 12kg
Tom T. - 16:31 24kg
Tom S. - 16:12 24kg
Maira - 18:33 16kg
Emma - 19:50 12kg
Gina - 273 16kg
Megan K. - Mod
Jordan - 14:44 20kg
Adrienne - 19:58 10kg
Sean K. - 17:53 20kg
Katie - 18:34 16kg
Gabby - 17:16 16kg
Katelyn - 265 12kg
Eric Sr. - Mod
Grant - Mod
Quang - 16:48 24kg
Lauren - Mod
Dom - 17:23 16kg
Bernie - Mod
Lindsay Z. - 16:18 12kg
Sara - 16:06 20kg
Jason G. - 20:15 24kg
Tara - Mod
Brianna - TC
Zoe - TC
Dylan - TC
Penelope - TC
Gaylene - 19:30 20kg
Brenda D. - 18:38 16kg
Joe - 15:39 24kg
Chris D. - 20:11 24kg
Danny - 215 24kg
Subhi - 22:05 20kg
Joobin - Mod
Robert P. - 19:06 12kg
Jenifer - 275 16kg
Karthik - 200 32kg
Russel - 265 20kg
Nick B. - 16:16 32kg
Miguel - 270 24kg
Ivo - 19:15 24kg
Bryan - 18:39 20kg
Kim - 17:58 18kg
Leslie F. - 19:46 14kg
Chris T. - 19:50 32kg
Yen - 293 12kg
Laura - 16:10 20kg
Megan L. - 180 16kg
Rob P. - 19:15 16kg
Carlos - 287 20kg
Celena - 19:10 12kg
Trinh - 19:29 12kg
Athanasios - 15:56 28kg
Ryan L. - 18:14 24kg
Sree - 250 12kg
Ram - 18:23 32kg
Santhi - 250 10kg
Hoangdan - 19:06 12kg
Jake - 280 32kg
Cindy - 17:25 16kg
Aaron - 220 12kg
Cedrick - 19:28 20kg
Jorge - 283 12kg
Yajaira - 280 14kg
Odeh - 19:13 16kg
Brenda H. - 16:57 12kg
Marvin - 280 20kg
Carmen M. - 255 10kg

6.19.17 F.D.

Skill: Bar Row - 5x10, 5x15, or 5x20 (Pick One)

3 Rounds
15 Burpees
15 Wall Balls
50 Double Unders

Jewell - 8:29
Ty - 8:50 
Adam - 9:34
Jeron - 9:22
Kym - 9:12
Manish - 9:28
Simon - 10:32
Karen W. - 11:14
Nik - 10:44
Odeh - 10:04
Carmen C. - 8:57 Rx
Hoangdan - 7:54
Gabby - 13:08
Drai - 10:00
Amber - 8:58
Yen - 10:10
Luis - 20:00
Alexsey - 20:49
Vanessa C. - 9:46 Rx
Katie - 11:08
Jorge - 10:30

AWL
- Snatch Balance
- Floating Power Cleans
-Front Squats

Orlando
Regina
Kristine
Vanessa C.
Josh

4.15.17 Karabel

Skill: Bar Row x 100

10 Rounds
3 Snatches (135#/95#)
15 Wall Balls

Compare to: 7.14.14

Brianna - TC
Dylan - TC
Madison - TC
Penelope - TC
Ryan N. - TC
Zoe - TC
Megan K. - Mod
Jenifer - 16:07
Hoangdan - 15:25
Kristine - 18:05
Lise - 17:03
Josh - 165
Adrienne - 18:35
Odeh - 18:46
Robert Mc. - 19:26
Jennifer Mc. - 91
Subhi - 13:08
Nik - 19:48
Anthony A. - 18:52
Jewell - 16:14
Dom - 19:30
Shanon - Mod
Yen - 20:00
Christian - 19:30
Miguel - 19:20
Megan L. - 19:04
Grant - Mod
Shruti - 16:42
Ryan L.- 17:46
Rose - 14:20
Chris D. - 19:40
Bernie - Mod
Kim - Mod

1.8.17 Lights Out!

Skill: Push Press - 5x8 - Weight by Feel

5 Rounds
10 Bar Rows
Run 200m
10 Dips
Run 200m

* Scale to Bike for Rain

Odeh - 17:00
Kyle B. - 18:59
Dom - 18:39
Kevin - 13:41
Manish - 19:11
Jewell - --
Honagdan - --
Mike J. - --
AJ - -- Rx
Teirra - --
Shanon - -- Rx
Ryan C. - -- Rx
Kristine - --
Brianna - --
Penelope - --
Ivo - --
Eric Sr. - --

AWL
- Power Snatches - 5x6 @ 50 - 65% (Speed!)
- Halting Deadlifts - 6x4 @ 90-100% of Clean
- Back Squats - 5x4 @ 80%

Robert Mc.
Joobin
Lauren
Vana
Chris T.
Orlando
Regina
Russyl
Anthony A.
Ryan L.

11.21.16 What'd'ya'know

Skill: 8 Min EMOM - 15 Air Squats + 8 Bar Rows

5 Rounds for time.
15 Toe to Bar
15 Box Jumps 
:30 sec Rest after each round

Bernie - 14:50 Rx
Orlando - 13:37
Regina - 11:26 Rx
Analilia - 10:41
AJ - 11:30 Rx
Sanjay - 10:04
Shruti - 12:11
Adam - 11:26 Rx
Sean K. - 11:08 Rx
Claudette - 11:00
Wendy - 14:22
Maira - 11:25
Kyle B. - 11:38
Jennifer P. - 12:09
Sandy - 10:16
Andres - 11:01
Shanon - 9:46 Rx
Eric Sr. - Mod
Sara - 10:30 Rx
Bianca - 14:37
Jennifer Mc. - 14:45
Tom S. - 14:48 Rx
Megan - 7:44 Rx
Lauren - AWL
Brenda D. - 13:40 Mod
Tara - 8:00 Rx
Chris D. - Mod
Quang - 13:54 Rx
Ryan L. - 10:51
Tom T. - 10:03 Rx
Vanessa - 9:16 Rx
Jacque - 9:51 Rx
Kim - 9:41 Rx
Ana - 7:46
Yajaira - 11:28
Stephanie V. - 13:12
Gladys - 9:43
Leslie - 7:45
Melina - 11:34 Rx
Chris T. - 11:00
Joobin - 10:04 Rx
Suma - 7:29
Cindy - 13:27 Rx
Ivo - 10:38
Tim - Mod
Bryan - 12:28
Subhi - 10:26
Anthony A. - 11:12 Rx
Nick B. - 9:37 Rx
Erik - 11:33
CC - 11:34
Nino - 13:05
Tony - Mod
Kristine - 12:42 Rx
Gaylene - 10:47
Brianna - 9:00
Dylan - 3:33
Penelope - 8:34
Kyle S. - 11:43 Rx
Odeh - 13:06
Marvin - 13:57
Trinh - 9:17
 

10.2.16 162

Skill: Bar Rows - 60 Reps

3 Rounds
20 Wall Balls
Run 600m
30 Sit ups
.5 Mile Assault Bike

Grant - 20:31 Rx
Jason G. - 19:35 Mod
Adrienne - 24:56 10#
Josh - 29:55 Rx
Ravi - 20:25 Mod
Jessica - 38:05 10#
Ian - 25:30 14#
Carmen M. - 129 10#
Marvin - 99 12#
Dom - 22:45 
Dave - 24:56 16#
Vanessa - 24:23 Rx
Chris D. - 23:59 Rx
Nita - 29:59 10#
Shanon - 24:20 Rx
Ryan C. - Mod
Stephanie V. - 165 10#

AWL
- (Power Snatch + 3 Overhead Squats) x 7 @ 75-85% 1RM PS
- High Hang Power Clean - 7x2 @ 80-85% 1RM PC
- Strict Press w/ 5sec hold at top - 6x3 Weight by feel

Regina
Russyl
Robert Mc. 

8.30.16 Powerball

Skill: Toe to Bar - 6x8 (Go unbroken!)

Score total reps.
2 Min AMRAP for each movement
Dips
Deadlifts (185#/155#)
Hollow Rocks
Sledgehammers
Lunges
Bar Row
Sit Ups

Carmen - 357
Analilia - 296
AJ - 412 Rx
Orlando - 290
Karthik - 310
Robert Mc. - 317
Adam - 288 Rx
Sean K. - 341
Abby - 310
Regina - 333
Francisco - 298
Ravi - 310
Grant - 454 Rx
Jenna - 320 Rx
Jake - 327
Sara - 337
Maira - 345
Rama - 366
Eric Sr. - Mod
Louis - 313
Brenda D. - 326
Angel - 328 Rx
Bernie - 309 Rx
Shanon - 431 Rx
Anthony B. - 287
Nick Z. - 258
Lindsay Z. - 339
Vanessa - 361 Rx
Amarjit - 306
Mason - 334 Rx
Tara - Mod
Madison - Mod
Sean P. - 295 Rx
Alvin - 293
Quang - 286
Jason G. - 237
Sean L. - Mod
Cody - 381
Chase H. - 352
Rohan - Mod
Jewell - 281
Nick B. - 366 Rx
Marika - 288
Tom T. - 311 Rx
Ram - 354
Kim - 376
Trinh - 330
Chris T. - 267
Melina - 315
Suma - 220
Jesse - 286
Dennis - 399 Rx
Ariel - 316 Rx
Cindy - 357
Anthony A. - 334 Rx
Rhyna - 355
Adrienne - 372
Avery - 354 Rx
Jacque - 400
Matt - 280
Freddy - 346
Ana - 337
Steve P. - 302
Jenifer - 319
Tony - 263
Gaylene - 252
Penelope - 324
Ian - 333
Jennifer Mc. - 275
Hoangdan - 305
Chris S. - 304 Rx
Nicole C. - 325

Endurance
- Row or Bike 20 Mins for distance
Rest 2 Mins
- Run 1 Mile

Yajaira
Rick
Carmen
Brenda H.
Brenda D.
Jessica
Karen W.
Odeh
Irish
Karen V. 

8.13.16 Hiccup

Skill: Bar Row - 100 Reps!

4 Rounds
16 Hollow Rocks
12 Push Press (115#/85#)
16 Russian Twists
12 Weighted Push Ups (45#/25#)

Dom - 19:23 85#
Jennifer P. - 10:53 45#
Chase A. - 17:10 65#
Mara - 12:40 35#
Brenda H. - 13:13 55#
Louis - 13:12 95#
Rahul - 16:33 65#
Himani - 17:39 55#
Christian - 12:18 65#
Josh - 14:04 95#
Ram - 19:41 Rx
Subhi - 12:56 Mod
Nita - 11:23 45#
Manish - 14:29 65#
Shanon - 13:57 Rx
Ryan C. - 16:37 Rx
Wendy - 13:21 75#
Avery - 10:52 95#
Hoangdan - 12:36 65#
Chris T. - 14:50 Rx
Joe - 9:35 Rx
Jenna - 10:41 Rx
Shruti - 14:26 45#
Megan - 10:25 Rx
Rose - Mod
Brenda D. - AWL
Bernie - Mod
Sean L. - Mob

1.31.16 Driver

Skill: Push Press - 5,5,3,3,3,1,1,1,1

For time.
15 Bar Rows
15 DB Snatches 
20 Air Squats

 Ravi - 7:42 30#
Mike J. - 11:04 20#
Jessica - 13:43 20#
Ian - 7:31 25#
Nicole L. - 11:54 15#
Josh - 10:04 30#
Yajaira - 10:53 20#
Alex - 8:26 20#
Becca - 8:47 20#
Winston - 9:12 30#
Hoangdan - 10:-05 20#
Bob - 9:35 20#
Carmen - 8:38 25#
Chris T. - 9:37 35#
Mason - 9:01 45#
Sergio - 8:14 30#
Charles - 9:01 25#
Regina - 9:49 25#
Orlando - 9:31 35#
Prince - 8:46 20#
Nita - 8:50 15#
Manish - 10:26 25#

AWL
Back Squats - 6x6 @ 85%

Delilah
Nick B.
Tony
Tara
Alex
Vana
Jason G.
Lauren
Kristine
Joobin
Irish

12.6.15 Bruno

Skill: Power Snatch 5,5,5,5,5 @60-75%

10 Min AMRAP
20 Double Unders
10 Wall Balls (20#/14#)
20 Hollow Rocks
10 Bar Rows

Ravi - 290
Kristine - 257 Rx
Justin - 217 Rx
Abby - 240
Nita - 202
Manish - 206
Regina - 125 Rx
Prince - 264
Orlando - 224 Rx

AWL
Back Squats 15,15,15,15
GHD Extensions & Sit Ups

Joobin
Cristina R.

10.31.15 Wicked Witch

Skill: Sprint 100yds Every other minute for 12 mins.

3 Rounds
14 Weighted Lunges (70#/40#)
12 Sit Ups
14 HSPUs
12 Box Jumps (24"/20")
14 Bar Rows


Myo Mayhem 3 next Saturday!

Jesse - 11:56
Will - 11:35
Daniel - 11:55
Alex B. - 18:08 Rx
Lisa - 14:13
Manish - 15:26
Lindsay Z. - 12:58
Megan - 10:50 Rx
Joobin - Mod
Orlando - 12:24
Regina - 11:47
Jeron - 14:00 
Luis - 12:37
Gaylene - 10:04
Kristine - 10:45
Jason G. - Mod
Delilah - 9:26
Chris T. - 15:00
Vanessa - 9:12 Rx
Chris D. - 11:45
Chris S. - 13:17 Rx
Nicole C. - 11:50
Nita - 11:35
Prince - 11:44
Dennis - Mob
Jaclyn - 11:05
Sean L. - 11:27 Mod
Bernie - 12:11 Rx
Ernie - 11:53 Rx

10.11.15 Boiler

Skill: Double Under Practice

10 Min EMOM
7 Bar Rows
5 Box Jumps (24"/20")
5 Deadlifts (185#/143#)

Nicole H. - 9 Rx
Kristine - 10 133#
Sergio - 8 Rx
Delilah - 8 123#
Vaenssa - 10 Rx
Jamie J. - 10 75#
Regina - 9 Rx
Orlando - 10 Rx
Nita - 10 73#
Manish - 9 115#

AWL
Jason T. 
Vana
Cristina R.

8.28.15 Lotus

WOD: Lotus

Skill: Hollow Holds -  20 Secs On / 40 Secs Off for 10 Mins

21 - 15 - 9
Burpee Broad Jump
Bar Rows
then 
50 Sledgehammers

Mobility tomorrow at 11am.

Nicole H. - 9:09
Carmen - 8:17
Sofia - 13:50
Soham - 11:32 
Amy S. - 10:36
Garrett F. - 8:23
Kellie - 10:02
Taylor - 12:07
Abby - 14:18
Regina - 9:32 
Orlando - 13:07
Eric Sr. - 12:10
Yajaira - 15:36
Chris S. - 12:29
Nicole C. - 14:38
Carla - 21:28
Ernie - 9:31
Robert - 7:24
Ryan L. - 9:17
Ana L. - 8:48
Joe - 7:26
Cristina - 9:38
Cindy - 9:06
Chase - 8:24
Gaylene - 7:45
Leslie - 8:23
Mason - 8:11
Vana - 10:55
Jenifer - 15:20
Ravi - 9:31
Kristine - 8:59
Vince - 12:20
Jose E. - 17:44
Ana D. - 12:46
Nick B. - Mod
Chris T. - 12:17
Ryan C. - 10:16
Kaela - 12:50
Ray - 11:14

Carmen
Tim
Joobin
Irish
Cristina