2.20.20

8.27.19

6.19.19

3.26.19

11.7.18

9.25.18

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

4.12.17 Accessory

Skill: Pick one Post WOD: Accumulate 5 Mins in Plank, Strict Press 5x8, Bent Over Row 5x8

For time.
Row 5000m

Rose - 28:07.5
Alex - 26:01.9
Dom - 20:50.6
Carmen C. - 27:52.9
Carmen M. - 25:05.0
Yajaira - 26:01.1
Nik  - 10:30.0 2k
Karen V. - 28:37.5
Jon - 20:00.0 3k
Claudette - 31:12.0
Marvin - 24:02.1
Barrie - 27:26.3
Jess B. - 25:41.8
Chi - 25:13.6
Vanessa V. - 25:00.6
Lay - 24:57.6
Analilia - 23:45.1
Sara - 21:23.6
Yesh - 22:21.5
 Grant - Mod
Robert Mu. - 21:55.6
Miles - 20:24.7
Jason P. - 10:00 2k
Maira - 23:19.1
Melina - 24:20.4
Tom T. - 20:50.4
Gabby - 23:40.8
Katie - 22:24.1
Eric Sr. - 24:14.2
Rob P. - 20:56.2
Tara - Mod
Ana - Mod
Quang - 20:44.0
Megan K. - Mod
Hoangdan - 25:50.0
Ryan N. - TC
Jason G. - 19:58.5
Alvin - Mod
Tom S. - 19:29.4
Brenda D. - 23:55.8
VMN - Mod
Robert P. - 26:13.9
Dakota - 25:51.7
Jacque - 23:15.1
Ryan C. - 22:11.0
Andres - 19:46.1
Kim - 23:46.5
Yen - 26:45.8
Subhi - Mod
Celena - 23:52.8
Ivo - 20:05.2
Cindy - 22:17.6
Gabrielle - 29:38.5
Brenda H. - 24:01.2
Steve V. - 22:09.2
Brandi - 27:34.4
Stephanie V. - 25:22.3
Jesse - 28:31
Leslie O. - 25:00
Brianna - 
Penelope - 23:46.8


AWL
- Cleans - 10@ 65-85%, 5@ 85+ building to 1 Rep Max
- Sots Press - 6x3 WBF
- RDL's - 5x6 @ 50%

Lauren
Bernie
Nick B.
Joobin
Vanessa C. 
Robert Mc. 
Penelope
Ariel
Gaylene
Laura
Tony
Kristine
Trinh
Natasha
Simon

2.19.17 Push Over

Skill: Bulgarian Split Squats - 5x8 Weight by Feel

For time.
30 Push Press (95#/65#)
30 Bent Over Rows
30 HSPU's
30 Power Cleans 
30 Sit Ups

Tyler - 9:08 65#
Gina - 10:43 35#
Kyle B. - 9:48 95#
Sandy - 10:33 55#
Jessica T. - 9:21 35#
Mike J. - 14:30 95#
Jewell - 8:40 65#
Amarjit - 10:08 95#
Odeh - 11:08 95#
Sean K. - 12:16 75#
Kristine - 10:00 Mod
Kristine - 10:00 Mod
Penelope - 8:14 55#
Brianna - 10:56 55#
CC - 14:34 55#
Marvin - 18:24 75#
Carmen M. - 19:18 55#
Hoangdan - 11:09 65#
Karen W. - 7:51 35#
Nita - 8:16 45#
Manish - 13:18 65#

AWL
- Jerks - 5x3@65-75%, 5x2@75-85%
- (2 Deadlifts + 2 Clean Pulls) x 6 @ 80-90% Clean
- Back Squats - 4x4@80%

Lauren 
Robert Mc. 
Ariel
Chris T. 
Rohan
Chris D. 
Vanessa
Joobin
Raquel
Laura L. 
Jenifer
Madison
Quang
Regina
Tom T.  

12.24.16 12 Days of Christmas

Skill:  Get ready for WOD!

For time. 
For time. (40 Min Cap)
1 Front Squat (135#/95#)
2 Knee to Elbow
3 HSPU's
4 KB Swings (24kg/16kg)
5 Push Ups
6 Bent Over Rows (135#/95#)
7 Med Ball Ground to Overhead (20#/14#)
8 Sit Ups
9 Burpees
10 Pull Ups
11 Box Jumps (24"/20")
12 Cleans (135#/95#)

Compare to: 12.23.15

Merry Christmas!

Ana - 28:16
Vanessa - 26:16
Irish - 28:12
Mihaela - 31:20
Leslie - 27:24
Adrienne - 25:36
Ram - 31:04
Ravi - 30:41
Ariel - 30:23
Marika - 24:47
Sandy - 29:06
AJ - 31:10
Penelope - 24:45
Brianna - 27:04
Kristine - 26:34
Gaylene - 30:00
Karen W. - 39:18
Eric Sr. - Mod
Robert Mc. - 26:57
Chris T. - 35:15
Bianca - 29:37
Gladys - 27:01
Kim - 18:58
Tom T. - 28:44
Adam - 31:48
Orlando - 31:51
Ivo - 23:01
Jason G. - 33:45
Regina - 31:14
Jeron - 31:23
Subhi - 36:12
Nita - 27:45
Manish - 31:26
Tara - 54:00
Joe - Mod
Mason - 27:30
Melina - 34:08
Tom S. - 28:17

12.23.15 12 Days of Christmas

Skill: Warm Up!

For time. (40 Min Cap)
1 Front Squat (135#/95#)
2 Knee to Elbow
3 HSPU's
4 KB Swings (24kg/16kg)
5 Push Ups
6 Bent Over Rows (135#/95#)
7 Med Ball Ground to Overhead (20#/14#)
8 Sit Ups
9 Burpees
10 Pull Ups
11 Box Jumps (24"/20")
12 Cleans (135#/95#)

Abby - 31:57
Ayushi - 27:23
Becca- 27:27
Michele - 27:50
Lindsay Z. - 24:00
Eric Sr. - 39:20
Brenda H. - 31:33
Ana - 33:04
Josh - 38:20
Daniel - 37:00
Regina - 37:20
Orlando - 38:56
Chris S. - 39:30
Nicole C. - 32:17
Sean L. - 33:57
Ryan L. - 27:42 Rx
Luis - 26:27
Gina T. - 39:55
Megan - 26:10
Joe G. - Mod
Freddy - 32:48
Courtney - 37:40
Roheet - 36:00
Mason - 25:57 Rx
Cody - Mod
Chase - Mod
Amarjit - 28:50
Jenna - 26:45 Rx
Brenda D. - 27:07 Rx
Steve P. - 35:50
Melina - 28:34
Charlie - 34:52
Dennis - 25:58 Rx
Jason G. - 33:59
Cindy - 32:34
Karen - 38:38
Vanessa - 26:51
Delilah - 30:28
Chris D. - 35:58
Leslie - 26:22
Jesse - 30:59
Nick B. - Mod
Hoangdan - 30:12
Maira - 26:48
Trinh - 29:52
Simon - 32:58
Nino - 39:11
Tom T. - 30:15
Ryan C. - 32:50
Charles - 36:34
Shanon - 26:17 Rx
Subhi - Mod

AWL
Power Snatch 5,5,5,5,3,3,3,1,1
Snatch Deadlifts 5,5,5,5,5 @ 110-120%

Lauren
Tara
Joobin
Ram
Kristine
Angel
Ernie
Irish