5.4.16 Sharp Shooter

Skill: Full Snatch - 2x4 @ 75%, 4x2 @ 85%

2 Rounds
25 Pull Ups
25 HSPU's

Analilia - 6:59
Joleen - 7:35
Jenna - 8:30 Rx
Winston - 9:00 Rx
Abby - 6:30
Angel - 11:00 Rx
Melissa - 9:11
Tiffany - 10:17
Maira - 7:08
Louis - 10:34
Wendy - 10:44
Eric Sr. - Mod
Ravi - 8:13
Suma - 10:10
Sean P. - Mod
Karen W. - 11:34
Eric Sr. -Mob
Brandi - 4:04
Steve V. - Mod
Anthony A. - 8:55 Rx
Tom S. - 11:40 Mod
Greyson - Mod
Cross - Mod
Marika - 6:22
Joe - 7:09 Rx
Tara - Mod
Freddy - 6:38
Ryan L. - Mod
Jenifer - 6:27
Robert Mu. - 6:09
Brenda D. - Mod
Quang - 5:59
Becca - 7:01 Rx
Jose - 7:23
Leslie - 6:06
Jewell - 6:30
Trinh - 4:30
Simon - 4:45
Jacque - 10:13 Rx
Matt - 11:06
Cindy - 9:34
Robert Mc. - 9:20
Brenda H. - 8:40
Yajaira - 9:35
Adrienne - 9:03
Taylor - 8:28
Rhyna - 7:40

Charles - 7:44
Hoangdan - 7:19
Melina - 7:40
Lisa - 6:10
Subhi - 11:53
Rick - 8:44

AWL
Power Snatch w/ Pause
2x5@60% from High Hang
2x5@70% from Launch
2x5@ 80% from Floor (no Pause)

Power Cleans w/ Pause
2x5@60% from High Hang
2x5@70% from Launch
2x5@80% from Floor (no Pause)

Vanessa
Jane
Carmen
Christian
Lauren
Tony
Irish
Kristine
Joobin
Andres
Nick B. 

3.20.16 Hopper

Skill: Full Snatch - 5x5

5 Rounds
7 Cleans (135#/95#)
2 40ft Bear Crawls
20 Double Unders
7 Dips

Ravi - 12:05
Mike - 18:44
Vanessa - 19:57 Rx
Sergio - 18:38 115#
Mason - 172 16.4
Yajaira - 19:08 85#
Manish - 18:40 105#
Nita - 14:15 55#

AWL
Split or Push Jerks - 6x3 @ 70-80%
OHS w/ Pause - 5x3 @ 75%
Tempo Deadlifts - 5x5 @ 90% of Clean 1RM

Winston
Becca
Kristine
Joobin
Sean P. 
Irish
Rose
Ryan L.

2.15.16 Presidente

Skill: Full Snatch - 6x4 Weight by Feel

11 Min AMRAP
10 Sumo Deadlift High Pulls (95#/75#)
30 Double Unders

Justin - 260 Mod
Vanessa- 206 Rx
Becca - 370 65#
Abby - 209 75#
Eric Sr. - 250 24kg
Bernie - 14:52 Sheriff
Orlando - 240 Rx
Regina - 270 55#
Chase - 255 Mod
Yajaira - 225 65#
Daniel - 170 85#
Anthony - 207 Rx
Michele - 280 55#
Adrienne - 260 35#
Steve V. - 220 Rx
Tom S. - 188 Rx
Chris S. - 200 95#
Nicole C. - 256 55#
Subhi - 250 80#
Ana - 250 Rx
Joe - 356 Rx
Jenna - Mod
Lauren - AWL
Ray - Mod
Gaylene - Mod
Cody - Mod
Kristine - 207 Mod
Maira - 200 65#
Brenda H. - 240 70#
Carmen - 134 Rx
Alex - 262 Rx
Brenda D. - Mod
Jason G. - Mod
Roheet - 160 Mod
Courtney - 169 55#
Cindy - 248 75#
Freddy - 240 75#
Karen - 205 35#
Mason - 275 95#
Angie - 180 55#
Jake - 372 Rx
Chris T. - 246 95#
Shanon - 328 Rx
Ryan C. - 262 Rx
Jose - 240 95#
Nick B. - 360 Rx
Andres - 200 65#
Trinh - 160 40#
Jamie - 240 35#
Ram - 300 Rx
Tom T. - 300 Rx
Mike J. - 280 65#
Cristina - 382 Rx
Charles - 250 65#

1.23.16 Franish

Skill: Full Snatch - 6x4 @ 65-75%

9 - 15 - 21
Push Press (135#/95#)
Pull Ups

Penelope - 7:59 25#
Lisa - 9:08 55#
Alex - 11:28 75#
Gaylene - Mob
Michele - 8:18 65#
Rick - 11:30 75#
Subhi - 12:02 95#
Lindsay Z. - 9:48 75#
Adrienne - 8:30 35#
Orlando - 8:49 135#
Regina - 9:17 95#
Tom S. - 9:19 Rx
Dennis - AWL
Lauren W. - 9:26 Rx
Chris T. - 11:44 135#
Robert - 9:09 115#
Nicole L. - 6:26 25#
Nita - 6:52 45#
Prince - 9:26 65#
Manish - 12:08 85#
Joe - Mob
Justin - Mod
Jason G. - 7:30 Rx
Freddy - 11:52 85#
Cody - 10:30 115#
Joobin - Mod
Charles - Mod
Bernie - Mod

1.13.16 Max

Skill: Full Snatch - 4,4,4,4,4,4

21 - 15 - 9
Sumo Deadlift High Pull (95#/75#)
Wall Balls (20#/14#)

Sergio - 6:58
Orlando - 6:07 Rx
Reigna - 7:14 Rx
Lindsay Z. - 5:23 55#
Jesse - 4:58
Abby - 7:07 Rx
Michele - 9:02 Rx
Ravi - 6:54 85#
Eric Sr. - 9:01 95#
Chase - 4:18 85#
Eric Sr. - 9:01 95#
Chase - 4:18 75#
Luis - 6:20 65#
Chris S. - 8:35 Rx
Nicole C. - 8:04 55#
Cody - 5:22 Mod
Gina M. - 5:48 55#
Mason - 5:47 Rx
Marika - 8:03 65#
Joe - Mod
Bob - Mod
Steve P. - Mod
Jenna - 4:02 Rx
Carmen - 9:17 Rx
Cindy - 6:28 Rx
Karen - 7:29 35#
Sean L. - 6:58 Rx
Trinh - 8:54 35#
Nino - 8:07 55#
Chris T. - 6:01 Rx
Brenda H. - 8:06 65#
Ryan L. - Mod
Jose E. - 10:08 Rx
Yajaira - 9:17 Rx
Leslie - 8:10 Rx
Tom T. - 5:01 Rx
Melina - 6:25 55#
Jacque - 6:57 Rx
Matt - 6:50 65#
Shanon - 6:00 Rx
Amelia - 8:01 35#
Josh - 8:34 65#
Marissa - 6:31 35#
Charles - 8:44 65#
Hoangdan - 6:51 55#
Daniel - 5:49 85#
Adrienne - 5:08 35#

AWL
Back Squats - 3,3,3,3,3,3 @ 85%
2 Position Snatch - 10x2 @ 65%

Brenda D. 
Cristina R.
Vanessa
Tara
Nick B.
Joobin
Andres
Delilah
Jason T.
Vana
Kristine
Tony
Lauren

10.30.15 Amanda

Skill: Back Squats 5,5,5,5,5 @75-85%

9 - 7 - 5
Muscle Ups
Full Snatch (135#/95#)

Compare to 4.23.14

One week until Myo Mayhem 3!

Jesse - 8:27 Mod
Lindsay Z. - 8:03 53#
Daniel - 12:43 65#
Alex B. - 9:23 65#
Lisa - 9:47 55#
Regina - 9:14 65#
Orlando - 9:56 85#
Eric Sr. - 6:30 Mod
Tom T. - 10:45 95#
Chase - 13:29 95#
Cody - 8:45 85#
Nicole C. - 9:13 45#
Chris S> - 10:45 85#
Lindsay D. - 8:57 35#
Steve P. - Mod
Jon C. - Mod
Megan - 8:07 Mod
Joe G. - 8:08 Rx
Jenifer - 5:53 55#
Mason - 23:01 115#
Leslie - 8:15 Mod
Nick B. - 12:32 Rx
Karen - 9:21 35#
Vanessa - 10:28 55#
Chris D. - 10:37 95#
Jason G. - 13:45 95#
Ravi - 9:41 65#
Sean L. - 12:47 105#
Kristine - Mod
CJ - 13:00 Rx
Chris T. - 9:37 95#

AWL
Clean Complex - Squat Clean + Front Squat + Jerk

Cristina R. 
Vana
Jason T.
Irish

10.23.15 Shiner

Skill: Full Snatch 6,6,6,4,4,4,2,2,2

12 Min AMRAP
15 Wall Balls (20#/14#)
13 Ring Dips
15 Hollow Rocks
13 Lunges

Abby - 195
Jesse - 183
Alex B. - 246
Lisa - 224
Carmen - 233
Hoangdan - 224
Eric Sr. - 224
Regina - 231
Orlando - 222
Chris S. - 176
Nicole C. - 176
Chase - 231
Cody - 234
Tom T. - 12:28 Mod
Abe Y. - 12:26 Mod
Daniel L. - 11:50 Mod
Ram - 239
Amarjit - 228
Jimmy - 211
Mason - 193 Rx
Ana - 225
Dennis - 297 Rx
Joe G. - Mod
Noemi - 196
Cindy - 188
Megan - 244
Leslie - Mod
Bob - Mod
Rick - 247
Ravi - 237
Brenda D. - Mod
Lauren - Mod
Lindsay Z. - 271
Jason T. - 168 Rx
Nick B. - 290 Rx
Vana - 232
Caitlynn - 279
CJ - 349 Rx
Manish - 226
Chris T. - 288

AWL
Work up to a heavy Full Snatch
Work up to a heavy Clean & Jerk

Joobin
Irish
Cristina R.

9.25.15 Ashley

Skill: Snatch Grip High Pull - 7,5,5,5,2,2

12 Min AMRAP
10 Pull Ups
20 Sit Ups
2 Full Snatch (135#/83#)
 
Carmen - 198 53#
Linday Z. - 220 53#
Eric Sr. - 160 95#
Ana L. - 185 53#
Regina - 159 53#
Hoangdan - 160 45#
Roheet - 162 Mod
Subhi - 161 Mod
Noemi - 197 35#
Chris S. - 205 95#
Nicole C. - 208 53#
Annie - 224 Mod
Mark - 160 95#
Mason - 160 115#
Megan - 160 Rx
Joe G. - 222 Rx
Cindy - 128 73#
Alex - 163 63#
Lisa - 192 63#
Brenda D. - Mod
Jenifer - 160 63#
Leslie - 136 73#
Ravi - 169 75#
Jesse - 160 125#
Kristine - 159 53#
Gaylene - 217 53#
Ray - 160 75#
Joe P. - 128 65#
Ryan C. - 160 95#
Andres - 138 95#
CJ - 160 Rx
Lori - 161 25#
Alex N. - 100 35#
Shanon - 231 63#
Chris T. - 128 115#
Stephanie V. - 126 63#
Karen - 172 35#

AWL
Overhead Squats - 10s down, 10s hold, up x 5 increasing load each set
Squat Cleans - 4,4,4@70%,2,2@85%,1,1,1@95%

8.31.15 Energizer

WOD: Energizer

Skill: Snatch Balance 4,4,4 @ 70%, 3,3,3 @ 80%, 2,2,2 @ 90+% 1RM Snatch

21 - 15 - 9
Full Snatch (75#/53#)
Box Jumps (24"/20")

CrossFit Team series starts on September 8th.  2 Men + 2 Women complete the prescribed workouts within 6 days of announcement.  Rx and scaled divisions!  The cost is $80 per team and you must enroll online.  If you are interested leave your name in the comments below and we can work on formulating teams.



Jenna - 8:55 Rx
Joobin - 8:19 Rx
Jesse - 12:13 65#
Regina - 12:53 63#
Orlando - Mod
Soham - 10:53 35#
Shelby - 12:54 45#
Sofia - 12:29 45#
Lisa - 11:20 53#
Kellie - 10:57 53#
Fernando - 9:14 Rx
Eric Sr. - 13 Stunna
Vince - 15:53 65#
Yajaira - 16:19 Rx
Nicole C. - 16:23 53#
Chris S. - 15:45 65#
Shanon - 9:31 53#
Michele - 11:49 43#
Ryan L. - 14 Stunna Mod
Ana - 8:19     53#
Robert - 13:40 75#
Andres - 13:47 Rx
Eric G. - 11:36 Rx
Megan - 7:12 Rx
Cristina - 9:03 Rx
Joe G. - 6:34 Mod
Amarjit - 12:36 65#
Heather - 10:10 53#
Tara - 10:02 Rx
Sean L. - 14:16 75#
Brenda D. - 11:56 Rx
Maira - 14:58 53#
Brenda H. - 14:38 Rx
Mason - 10:34 75#
Rich E. - Mod
Tricia - 11:45 15#
Jose E. - Mod
Mark - Mod
Stephanie B. - 14:05 63#
Ray - 11:02 65#
Ravi - 6:38 Mod
Melina - 11:04 35#
Trinh - 14:10 35#
Tom T. - 10:35 Rx
Phil - 11:01 Rx
Bryan - 16:40 65#
Caitlynn - 13:26 35#
Vana - 11:18 35#
Lauren - 11:45 Rx
Tony - 13:58 65#
Tim - 8:22 Rx
Tyler - 14:18 75#
Jamie - 10:29 25#
Rick - 13:29 65#
Ram - 9:24 Rx
Subhi - 6:22 Mod
Gaylene - 9:36 35#
Danielle - 8:47 Rx
Travis - 11:22 75#
Jessica - 14:18 Rx
Hoangdan - 11:47 35#
Nicole H. - 8:40 Rx
Irish -10:33 Rx
Nick B. - 7:43 Rx

7.17.15 Magsaysay

WOD: Magsaysay

Skill: Full Snatch 5x7 @ 60-70%

18 Min AMRAP
9 Deadlifts (135#/103#)
9 Ring Dips
12 Box Jumps (24"/20")
12 Wall Balls (20#/14#)

Thanks for coming out and hanging out at our Bowling Night!  Special thank you to Orlando for helping out!

Vanessa - 210 Rx
Hoangdan - 240
Abby - 240 
Becca - 252
Nicole H. - 182 Rx
Carmen - 299
Alex - 356
Lisa - 313
Rudy - 211
Amelia - 252
Kellie - 256
Victor - 228
Lauren - Mod
Tom T. - 254 Rx
Melina - 220
Eric Sr. - 210
Regina - 223
Nicole C. - 226
Chris S. - 179
Megan - 258 Rx
Michele - 344
Carla - 252
Simon - 215
Giana - 186
Manish - 210
Bernie - Mod
Brenda D. - 219
Fernando - 300 Rx
Robert - 287 Rx
Joe - 337
Steve P. - 240 
Tim - Mod
Sean L. - 210
Orlando - 230
Kyle S. - 216
Dennis - 298 Rx+
Garrett - 210
Cindy - 203
Mason - 252
Jose - 155
Ray - 337
Andres - 210
Jenifer - 228
Joobin - Mod
Danielle - 229
Brenda H. - 210
Maira - 234
Stephanie V. - 153
Nino - 219
Jamie - 228
Tara - Mod
Karen - 261

6.11.15 Testing Day!

WOD: Testing Day

Skill: Full Snatch 5,5,3,3,3,1,1,1,1

100 Push Ups for time.

Focus: Finish the legs in the snatch, don't rush to get underneath the bar.

Carmen - 82
Abby - 5:57
Becca - 5:40
Nino - 6:44
Simon - 7:19
Melina - 5:56
Tom T. - 4:06
Orlando - 6:51
Sruthi - 8:42
Beth - 1:32 Mod
Adam - 6:26
Carla - 13:00
Fernando - Mod
Chase - 3:38
Cody - 3:52
Bob - Mod
Cross - 7:17
Angie - 5:25
Ryan - 178 Brohammer
Patricia - 9:03
Maira - 6:17
Cindy - 5:12
Adrienne - 8:38
Emily - 9:58
Mason - 5:47
Lindsay - 7:23
Ravi - 7:05
Nicole H. - 5:13
Sara - 11:11
Ray - 5:36
Andres - 6:25
Trinh - 9:52
Osh - 10:58
Martin - 5:34
Chris T. - 9:12
Jacque - 7:49
Matt - 7:38
Tim - 4:31
Ana - 8:17
Tara - 11:42
Karen - 7:56
Amy Lu. - 7:05
Irish - 10:28
Stephanie V. - 7:21
Abraham - 4:58
 

5.6.15 Death by Dead lifts

WOD: Death by Dead lifts

Skill: Full Snatch 3,3,3,3,3,3,3

Complete:
1 Dead lift in the 1st minute
2 Dead lifts in the 2nd minute
3 Dead lifts in the 3rd minute
4 Dead lifts in the 4th minute
and so on...
until you cannot complete the number of reps in the corresponding minute.

Focus: Finish the pull!  Don't cut your legs off short in the extension, extend your body and head towards the ceiling and then pull yourself under the bar.

           Norik Vardanian does a great job of working straight up and down. 

Score is total # of reps

John - 28 225#

Kellie - 120 85#

Amy La. -  66 65#

Teria - 59 113#

Eric Sr. - Mod

Joey - 36 275#

Nick N. - 50 225#

Sruthi - 78 83#

Eddie - 62 245#

Robert - 60 245#

Amy Lu. - 66 103#

Mason - 49 245#

Ryan - 63 185#

Jennifer P. - 165 Mod

Bernie - 59 245#

Tim - 60 225#

Tara - 55 Mod

Karen - 99 103#

Megan - 46 245#

Chase - 65 185#

Joe - 55 315#

Cindy - 53 173#

Carmen - 149 123#

Bob - Mod

Vanessa - 135 123#

Ray - 72 145#

Vince - 105 95#

Mark - 55 245#

Heather - 78 93#

Matt - Mod

Jacque - 99 133#

Yajaira - 66 123#

Delilah - 87 103#

Andres - 55 215#
Melina - 65 55#

Tom T. - 26 275#

Jason T. - 48 205#

Chris T. - 33 275#

Noemi - 76 65#

Angie - Mod

Danielle - 55 173#

Leslie - 45 143#

Herman - 100 105#

Brenda H. - 78 103#

Jessica - 78 133#

Ian - 85 175#

Travis - 52 265#

Narendra - 66 65#

Jesse - 59 135#

Kasia - 40 63#

Irish

Joobin

Lauren

Tony

Ana

Eric G.