9.1.18

12.10.17

Skill: Overhead Lunges - 5x8

In a 10:00 Window
Row 2k
then in a 5:00 Window
Establish 3 Rep Max Strict Press
then in a 5:00 Window
Establish a 3 Reps Max Back Squat

Sean K - 8:21/270
Ravi - Mod
Kevin - 7:49/440
Josh - 8:40/350
Kristine - MBC
Brianna - 11:00/130
Odeh - Mod
Alex - 9:13/230
Steve R. - 8:15/Mod
Katie V. - 9:10/Mod
Rama - Mod
Vijay - Mod
Kym - 10:00 175
Adam - 7:52/440
Gina - 9:24/260

OLY
- Snatch Pull + Power Snatch
- Back Squat
- Strict or Sots Press

Gabby
Regina
Dom
Joseph
Atul
Tom T. 
Melina

11.26.17

Skill: Overhead Lunges - 6x6 Weight by Feel

For time.
50 AKBS
1 Rope Climb
40 Toe to Bar
1 Rope Climb
30 HSPUs
1 Rope Climb
20 Cal Bike
1 Rope Climb

Adrienne - 14:11 Rx
Karen W. - 13:00
Arun - 12:37
Ravi - 16:27
Sayed - 16:13
Josh - 13:49
Katie P. - 11:11
Joseph - 14:19 Rx
Sheryll - 10:43
Penelope - 10:10
Nik - 15:47
Kristine - 12:41
Brianna - 12:03
Tom S. - 14:05 Rx
Claudette - Mod
Gaylene - 11:27
Jessica - 14:02
Hoangdan - 12:39
Skye - 16:55
Nicole N. - 15:34
Vineet - 9:22
Manish - 12:45
Katie M. - 10:46

OLY
- Snatch - 10 @ 70-80%
- Snatch Balance - 5x2 @80-100% Sn
- Front Squats w/ Pause - 5x4 @ 70-80%

Dom
Regina
Orlando
Melina
Tom T. 
Ryan L. 

9.17.17

Skill: Overhead Lunges - 5x12

6 Rounds
18 Air Squats
9 Pull Ups
6 HSPU's

Suresh - 12:00
Haritha - 12:00
Naveen - 12:00
Bri - 8:35
Kristine - MBC
Jewell - 8:09
Odeh - 9:46
Kym - 8:15
Adam - 7:23 Rx
Sean K. - 7:23 Rx
Jacque - 7:49
Rahul - 8:28
AJ - 6:32 Rx
Vanessa - 11:14 Rx
Tharun - 5
Katie - 8:38
Ivo - 11:47
Shruti - 5+18
Nita - 9:18
Joel - 10:24

OLY
- Snatch
- Snatch Deadlift
- Frankentstein Squats

Robert Mc.
Regina
Athanasios
Dom
Jacque
Melina
Tom T. 
Carmen C. 
Karen W.
Gina

2.3.17 F3

Skill: Snatch - 2x5@70%, 3x3@80%, 4x1@90%

5 Rounds
15 Pull Ups
20 Overhead Lunges (45#/35#)

Mike E. - 12:16
Nik - 112 Rx
Debbie - 11:00
Travis - 143 Rx
Manish - 13:34
Carmen C. - 15:39 Rx
Sara - 11:12 Rx
Grant - 6:29 Rx
Adam - 13:25 Rx
Tom T. - 11:51 Rx
Raquel - 13:32 Rx
Sean K. - 13:41 Rx
Nita - 12:34
Bianca - 13:45
Regina - 13:56
Orlando - 15:07
Tara - Mod
Ana - 6:40 
Bernie - 10:00 Rx
Jenna - Mod
Megan - Mod
Joe - Mod
Christian - 13:39 
Russyl - 9:51
Kim - 7:53
Marvin - 11:15
Brenda D. - Mod
Rohan - Mod
Jon - 13:32
Jason G. - 13:39
Kyle B. - 11:40
Ivo - 10:07
Jacque - 11:05 Rx
Matt - 14:57
Taneisha - 11:43
Austin - 10:00
Ram - 12:01 Rx
Nick B. - 7:48 Rx
Teirra - 11:19
AJ - 8:26 Rx
Shanon - 8:26 Rx
Ryan C. - Mod
Leslie - 14:22 
Jesse - 15:10

AWL
- Push Press - 2x5@60%, 3x3@70%, 4x1@80-90%
- Floating Snatch Deadlifts - 5x4 Weight by Feel
- Front Squat - 4x8 @ 60%

Melina 
Ariel
Robert Mc. 
Cindy
Tony
Carlos
Vanessa
Chris D.
Kristine
Andres
Brianna
Lauren

1.9.17 Squished

Skill: Squat Clean - 2x5@70%, 3x3@80%, 4x1@90%

2 Rounds
30 Wall Balls
50 Sit Ups
30 Overhead Lunges (95#/65#)

Brenda H. - 210 55#
Yajaira - 190 55#
Karen V. - 140 15#
AJ - 10:42 Rx
Analilia - 14:01 35#
Christian - 14:57 65#
Adam - 211 Rx
Regina - 210 Rx
Orlando - 196 Rx
Grant - 8:52 Rx
Kyle B. - 14:57 95#
Sandy - 13:31 55#
Tom S. - 13:55 115#
Jennifer Mc. - 155 35#
Sean K. - 206 75#
Tara - Mod
Rich - 15:23 25#
Blair - 14:29 45#
Brenda D. - 13:38 55#
Dylan - TC
Penelope - TC
Brianna - TC
Madison - TC
Brandi S. - TC
Ryan N. - TC
Gaylene - 10:00
Jenifer - Mod
Steve P. - Mod
Hoangdan - 14:32 35#
Alvin - 12:25 95#
Rohan - Mod
Quang - 13:42 95#
Ryan L. - 11:55 65#
Joe - 9:30 Rx
Steve V. - 12:00
Brandi V. - 14:00
Ram - 9:05 Rx
Jason G. - 216 95#
Joobin - 8:13 Rx
Ryan C. - 10:49 95#
Andres - 11:51 65#
Sara - 8:49 65#
Suma - 14:57 10#
Gladys - 14:45 35#
Subhi - 15:00 55#
Josh - 14:43 65#
Adrienne - 12:31 35#
Shanon - 11:23 Rx
Trinh - 15:00 45#
Simon - 190 65#
Robert P. - 9:53
Kim - 10:52 55#
Nita - 11:54 35#
Melina - 13:51 Rx
Cindy - 14:!5 65#
Travis - 198 65#
Justin - 170 Rx
Leslie - 15:00 55#
Nick B. - 10:16 Rx
Ivo - 11:23 75#
Ariel - 13:35 Rx
Jessica T. - 13:10 35#
Russyl - 14:20 85#
Tom T. - 191 Rx
Marvin - 15:00 45#
Odeh - 13:25 65#
Vishant - 13:10 45#
Sanjay - 198 65#
Shruti - 15:00 35#
Ana - 12:14 55#
Amarjit - 11:09 65#
Rhyna - 12:52 55#

11.7.16 Fog

Skill: Ab Circuit - Toe Touches, Russian Twists, Alt. V-Ups, Hollow Holds

For time. 15 Min Cap
15 Snatches (95#/65#)
Run 600m (2 Laps)
30 Overhead Lunges (95#/65#)
Run 600m
15 Snatches

Sean K. - 12:34 75#
Joel - 12:46 75#
AJ - 10:19 Rx
Regina - 14:07 Rx
Orlando - 13:49 75#
Analilia - 12:29 35#
Sanjay - 14;20 65#
Shruti - 14:44 35#
Jacque - 10:15 Rx
Grant - 9:13 Rx
Bernie - 14:35 Rx
Jake - 13:27 Rx
Maira - 14:59 55#
Arun - 11:19 15#
Wendy - 14:00 Rx
Eric Sr. - Mod
Tom T. - 14:44 Rx
Melina - 14:45 Rx
Joobin - 12:08 Rx
Jane - 14:21 65#
Chris D. - 12:40 Rx
Lauren - AWL
Tara - Mod
Rhyna - 13:52 55#
Chase H. - Mod
Alvin - 12:08 75#
Quang - 10:02 95#
Marika - Mod
Rohan - Mod
Jewell - 15:01 55#
Nick B. - 10:20 Rx
Joe - 11:41 Rx
Josh - 14:57 75#
Justin - 14:13 65#
Andres - 49 75#
Tom S. - 14:41 Rx
Cindy - 14:26 Rx
Nita - 11:53 35#
Subhi - 49 Mod
Curtis - 10:31 Rx
Gladys - 14:38 35#
Suma - 49 35#
Gaylene - 8:05 Mod
Vanessa - 12:38 Rx
Ariel - 11:38 Rx
Evelyn - Mod
Brenda H. - 13:54 55#
Hoangdan - 14:40 55#
Yajaira - 59 55#
Claudette - 12:00 55#
Rahul - 54 65#
Ana - 13:24 55#
Sandy - 13:53 25#
Jessica T. - 12;15 15#
Freddy - 12:55 75#
Trinh - 49 55#
Karen V. - 49 35#
Himani - 49 35#
Russyl - 13:07 75#
Ian - 13:44 75#
Odeh - 14:$6 65#
Tyler - 14:55 65#
Ram - 13:28 Rx

2.26.16 Open Workout 16.1

Skill: Get ready!

20 Min AMRAP
25ft Overhead Walking Lunge (95#/65#) (Front Racked Lunges 45/35)
8 Bar Facing Burpees
25ft. Overhead Walking Lunge
8 Chest to Bar Pull Ups (Jumping Pull Ups)

You have until Monday at 5pm to submit your score online at games.crossfit.com


Winston - 130 95#
Mike - 156 45#
Jenifer - 110 35#
Regina - 234 35#
Orlando - 239 45#
Carmen - 252 35#
Ravi - 208 45#
Eric Sr. - Mod
Roheet - 217 45#
Chris S. - 156 45#
Nicole C. - 141 35#
Chase - 221 45#
Cody - 221 45#
Nicole L. - 165 35#
Robert - 136 Rx
Ray - Mod
Joe - 199 Rx
Mason - 110 Rx
Brenda D. - 279 35#
Leslie - 218 35#
Freddy - 140 45#
Gaylene - 161 35#
Dennis - 141 Rx
Jason G. - 107 Rx
Irina - 170 35#
Charles - 182 45#
Adrienne - 110 35#
Ram - 156 Rxish
Rhyna - 189 35#
Daniel - 169 45#
Ana - 260 35#
Kristine - 208 35#
Luis - 193 45#
Joobin - 164 Rx
Vanessa - 117 Rx
Delilah - 187 35#
Hoangdan - 160 35#
Matt - 182 45#
Justin - 135 Rx
Tom T. - 136 Rx
Trinh - 130 35#
Chris T. - 167 45#
Josh - 143 45#
Jenna - 173 Rx
Rose - 96 Masters Rx
Tom S. - 137 Rx
Tara - 162 Rx
Ernie - 202 Rx

AWL
Push Press - 4x3 Weight by Feel
Split Jerks - 10 Reps @ 70-80%
Back Squats - 6x2 @ 85-95%

Lauren 
Jason T.
Vana
Tim
Joobin
Jason G.
Cristina
Andres
Irish
Dennis
Tara

12.28.15 Hendu

Skill: Squat Cleans - 5@65%, 3,3,3,3@80%, 1,1,1@90%

13 Min AMRAP
20 Double Unders
20 Overhead Lunges (45#/25#)
10 Chest to Bar Pull Ups
 


Adam - 170
Abby - 177
Gaby - 168
Tom D. - 231 Rx
Zachary - 224
Becca - 291
Orlando - 172
Regina - 156
Michele - 240
Eric Sr. - 150
Tom T. - 220
Vanessa - 198 Rx
Bernie - 221
Ernie - 288 Rx
Anthony - 150 Rx
Megan - 200
Luis - 220
Josh - 180
Lindsay Z. - 199
Chris S. - 150
Melina - 240
Jenna - 243 Rx
Chase - Mod
Cody - Mod
Freddy - 231
Bob - Mod
Vana - 250
Sean L. - 240
Joe G. - 250 Rx
Danielle - Mod
Marika - 230
Roheet - 240
Courtney - 207
Lauren - AWL
Tony - AWL
Rich E. - 160
Brenda D. - 270
Cindy - 200
Maira - 200
Angel - Mod
Brenda H. - 270
Gina T. - 220
Kristine - 239 Rx
Andres - 181
John - 300 Mod
Jose E. - 200
Hoangdan - 250
Tara - 287 Mod
Ana - 232
Trinh - 225
Simon - 140
Tim - Mod
Charles - 150
Subhi - 252
Manish - 200
Irish - 290

8.21.15 Redline

WOD: Redline

Skill: Romanian Deadlift 7,7,7,7,7

30 - 20 - 10
Pull Ups
Overhead Lunges (45#/25#)

Abby - 12:09
Alex - 15:53 Rx
Shelby - 10:42
Christian - 11:55
Carmen - 10:17
Kellie - 10:51
Eric Sr. - 16:50
Orlando - 12:42
Regina - 11:41
Michele - 7:04
Carla - 8:52
Nicole C. - 7:59
Chris S. - 10:30
Prince - 9:10
Ana - 11:09
Ram - 11:02
Amarjit - Mod
Joe - 5:28 Mod
Jose R. - Mod
Mason - 8:22 Rx
Ryan L. - 9:17 Rx
Leslie - 10:21
Megan - Mod
Ray - 7:15 
Ravi - 11:55 Rx
Gaylene - Mod
Nicole H. - 8:16
Caitlynn - 10:33
Matt - 9:33
Jacque - 9:01
Jose E. - 11:28

Carmen 
Danielle
Andres
Kaela
Tim
Irish

3.29.15 Sunday Grind

WOD: Sunday Grind

Skill: Overhead Lunges 10,10,10,10

12 Min AMRAP
7 Front Squats (135#/103#)
2 40ft Bear Crawls
3 Tire Flips

Focus: Suns out, guns out.


Nita - 69 63#
Joobin - 82 Rx
Danielle - 67 Rx
Jaclyn - 72 53#
Manish - 60 53#
Megan - 81 Rx

Vanessa 
Delilah
Lauren
Megan 
Danielle
Joobin 
Tony

 

8.18.14 Muddy Buddy

WOD: Muddy Buddy

Skill: Overhead Lunges 5x10

6 Rounds for time.
8 Cleans (165#/123#)
10 Wall Push Ups
6 Jerks (165#/123#)
Run 200m

Keep your mid line tight while over head.  Keep your ribcage down to protect your spine and low back.

Nicole C. - 24:30 35#
Chris S. - 24:45 45#
Vanessa - 26:20 73#
Regina - 25:42 63#
Orlando - 25:05 95#
Fernando D. - 22:08 135#
Teria - 23:59 63#
Jordan K. - 22:40 45#
Justin K. - 22:39 45#
Joey - 26:36 Rx
Angelina - 24:12 33#
Eric Sr. - 18:13 Mod
Kody - 20:05 135#
Shanice - 21:18 63#
Mason - 22:06 115#
Irish - 24:36 58#
Osh - 25:10 65#
Gagan - 25:00 45# (4)
Carla - 26:44 33#
Lily - 20:14 53#
Cole - 26:00 35#
Joobin - 12+7 DBBS Rx 180#
Joe - 21:50 Rx
Sean L. - 28:15 125#
Megan - 20:15 Rx
Carmen - 24:16 Mod
Taylor - 40:10 135#
Nicole H. - 28:58 93#
Marika - 22:04 53#
Sean O. - 25:30 115#
Mark - 30:21 135#
Crystal - 21:35 35#
Jason Re. - 20:32 85#
Gaylene - 22:50 95#
Kristine - 23:00 63#
Jenna - 25:46 Rx
Ryan - 20:07 95#
Cindy - 22:22 63#
Lauren - 18:47 53#
Tony - 22:45 45#
Maira - 16:01 45#
Brenda H. - 17:30 45#
Bri - 20:10 63#
Chris T. - 24:08 115#
Jason T. - Mod
Steve P. - 24:30 85#
Jenifer - 25:43 53#
Tim - 26:15 Rx
Kat - 21:00 33#
Adrienne - 23:10 45#
Kaela - 29:43 83#
Rick - 18:54 65#
Ana - 16:07 63#
Robert - 25:10 135#
Amarjit - 20:31 95#
Jessica Hg. - 17:38 53#
Maria R. - 21:08 35#
Santhi - 21:02 10#
Subhi - 29:46 125#
Maria V. - 18:39 73#