2.6.20

7.2.19

Compare to: 1.17.17

4.17.19

10.31.17

Skill: Strict Pull Ups - 6x5 (L-Hold)


10 Rounds
7 Ring Dips
21 Double Unders 

Michele - 9:29
Zach - 140 Rx
Katie V. - 6:51
Nik - 7:33 
Eddie - 9:50
Ana - 7:29
AJ - 12:18 Rx
Bri - 6:36 
Kimmy - 6:54
Joseph - 10:18
Sampson - 9:48
Carmen C. - 10:31
Regina - 5:41
Orlando - 10:13
Adam - 8:49
Kym - 6:11
Katie M. - 5:58
Analilia -  7:50
Kiara - 9:11
Jenifer - 7:17
Robert Mc. - 5:09
Arun - 9:54
Sayed - 11:02
Claudette - 7:38
Christian - 8:33
Grant - Mod
Gabby - 6:16 
Chi - 7:53
Alex - 9:24
Maira - 9:47
Randy - 10:05
Anna - 10:06
Sean K. - 11:54 Rx
Eric Sr. - Mod
Atul - 13:16
Madison - Mod
Steve P. - Mod
Tom T. - 6:38 Rx
Melina - 9:12 
Joe - 7:05 Rx
Quang - 8:06 
Tom S. - 11:14 Rx
Megan - Mod
Kristine - MBC
Tara - Mod
Matt So. - 6:00
Vanessa - 9:05
Jacque - 10:35
Lorena - 10:08
Chris T. - 6:24
Rich - 7:30
Charise - 5:45
Kim - 5:45
Shanon - 11:13 Rx
Ryan C. - 12:50 Rx
Trinh - 7:22
Nino - 8:00
Laura - 12:50
Miguel - 8:46
Nicole N. - 8:19
Skye - 10:19
Tharun - 9:20
Evelyn - 8:40
Hoangdan - 7:40
Athanasios - 13:22
Karthik - 7:41
Cindy - 7:55
Karen V - 7:42

10.2.17

Skill: Pistol Squats - 8 Reps EMOM for 12 Mins

5 Rounds
6 Power Cleans (155#/105#)
12 Ring Dips

Alex - 8:48 85#
Carmen C. - 9:25 105#
Shanon - 9:32 Rx
Casey - 6:55 115#
Travis - 8:35 155#
Eddie - 8:00 95#
Lauren - MBC
Regina - 5:58 105#
Kym - 5:14 65#
Adam - 8:28 135#
Analilia - 6:26 65#
Kiara - 8:24 65#
Jesse - 6:37 105#
Christian - 6:24 115#
Grant - Mod
Padmini - 6:33 65#
Tom S. - 7:22 Rx
Simon - 8:02 115#
Vineet - 7:18 75#
Gaylene - 6:49 105#
Tara - Mod
Megan - Mod
Joobin - 8:02 Rx
Quang - 5:06 Rx
Rohan - Mod
Blair - 6:00 135#
Charise - Mod
Bernie - Mod
Karen W. - 6:49 55#
Gina - 6:20 95#
Joe - 4:39 Rx
Dan - 5:32 Rx
Brianna - TC
Dylan - TC
Zoe - TC
Katie - Mod
Gabby - Mod
Rich - 5:31 95#
Brenda D. - 6:55 105#
Kim - 4:43 95#
Steve R. - 5:13 95#
Leslie - 7:18 105#
Heather - 6:51 85#
Chris D. - Mod
Matt So. - 4:26 135#
Robert P. - 4:10 65#
Karthik - 9:32 135#
Laura - 8:55 105#
Jacque - 7:21 105#
Chris T. - 6:30 135#
Vanessa - 8:56 90#
Lorena - 8:30 20#
Anna - 6:57 105#
Melina - 8:22 105#
Josh - 4:28 115#
Randy - 6:06 115#
Subhi - 5:48 135#
Natasha - MBC
Shone - 8:18 95#
Phoebe - 9:41 35#
Miguel - 6:49 95#
Athanasios - 9:49 135#
Trinh - 5:30 75#
Nino - 5:12 65#
Bryan H. - 7:47 105#
Evelyn - 5:55 65#
Yajaira - 6:01 85#
Tharun - 6:20 65#
Carlos - 6:18 135#
Cindy - 7:24 95#
Odeh - 8:37 115#
Tryphena - 5:38 55#
Amarjit - 6:46 115#

2.9.17 Horseshoe

Skill: Ring Dips - 6 Max Rep Attempts or Progressions 6x10

3 Rounds - Score total Push Press
3 Min Window to:
Row 500m
AMRAP Push Press (135#/95#)

Rest 2 Mins between rounds

Regina - 26 Rx
Carmen C. - 13 Rx
Adam - 19 Rx
Tom S. - 34 Rx
Sara - 33 Rx
Analilia - 39 45#
Mike J. - 23 105#
Robert Mu. - 42 95#
Grant - 34 Rx
Tom T. - 35 115#
Gaylene - 58 35#
Sandy - 35 45#
Sean K. - 36 65#
Nino - 34 45#
Joobin - 42 Rx
Joe - 45 Rx
Subhi - 28 105#
Brenda D. - 45 55#
Quang - 37 115#
Jose - 30 Rx
Rohan - Mod
Kyle B. - 31 95#
Dom - Mod
Danny - 34 105#
Dakota - 37 35#
Jesse - 26 75#
Mike S. - Mod
Marika -  29 55#
Leslie - 26 85#
Simon - 40 65#
Yen - 19 35#
Josh - 26 115#
Trinh - 44 45#
Rich - 32 75#
Suma - 45 35#
Orlando - 47 Rx
Ivo - 29 85#
Robert Mc. - 32 Rx
Melina - 31 85#
Jacque - 35 Rx
Matt - 30 75#
Hoangdan - 33 65#
Adrienne - 95 Mod
Odeh - 30 75#
Ram - 27 Rx
Kristine - 74 Mod
Jon - 33 105#
Jessica H. - 5 35#
Nicole C. - 22 45#
Chris S. - 25 105#
Jake - 41 105#
Marvin - 32 75#
Carmen M. - 40 35#
Hector - 39 65#

Endurance
For time.
100 Double Unders
3 Mile Assault Bike
100 Sit Ups
3 Mile Assault Bike
100 Doble Unders

Karen V. 
Steve V.
Brandi
Jorge

1.31.17 Crossfit Mainsite 090219

Skill: Strict Pull Ups - 50 Reps in 10 mins


For time.
50 Ring Dips
Run 1 Lap (300m)
50 HSPU's
Run 1 Lap
50 Push Ups
Run 1 Lap

Carmen C. - 15:38
Jacque - 21:00
AJ - 20:02 Rx
Analilia - 18:36
Robert Mc. - 16:41
Christian - 18:43
Claudette - 15:46
Grant - 14:53 Rx
Regina - 18:37
Sara - 22:03
Sean K. - 17:59 Rx
Robert Mu. - 25:00
Maira - 17:34
Adam - 100 Rx
Sandy - 18:04
Jane - 18:32
Tom S. - 19:40
Eric Sr. - Mod
Tara - Mod
Bernie - Mod
Steve P. - Mod
Lauren - AWL
Madison - Mod
Karen W. - 23:24
Dom - 20:15
Ryan L. - 19;15 Rx
Dennis - 18:05 Rx
Raquel - 24:35
Jenifer - 18:18
Joe - 15:30 Rx
Russyl - mod
Brenda D. - 16:43
Kyle B. - 19:10
Quang - 13:09
Jose - 22:20
Jason G. - 20:35
Alvin - 14:17
Trinh - 14:06
Subhi - Mod
Trinh - 20:34 Rx
Jacque - 17:03
Matt - 18:03
Dakota - 14:08
Kat - 16:33
Jake - 20:24
Jewell - 15:07
Andres - 16:16
Shruti - 21:29
Kim - 12:07
Ryan C. - 22:11
Mike S. - 17:31
Shanon - 19:29 Rx
Rich - 16:59
Charise - 14:05
Blair - 19:11 
Guido - 18:37
Melina - 19:20
Suma - 17:44 
Bryan - 17:34
Anthony A. - 22:18 Rx
Cindy - 14:56
Nick B. - 20:14 Rx
Jessica T. - 18:34
Ivo - 16:25
Nita - 13:45
Mike J. - 16:19
Vishant - 16:47
Rhyna - 16:52
Nino - 19:02
Kristine - 14:24
Jonathan - 19:49
Odeh - 20:06
Hector - 23:51
Ram - 19:55
Chris S. - 21:07
Nicole C. - 15:56

Endurance
Run 9 Laps (2k)
Rest 4 mins
Run 6 Laps (3k)
Rest 2 mins
Run 3 Laps (1k)

Yajaira
Karen V.
Gaylene
Penelope

12.4.16 D.4

Skill: Row 500m x 4 (1:1 work to rest)


5 Rounds
200m Run 
6 Power Cleans (155#/105#)
9 Ring Dips

Justin - 12:10 135#
Dom - 13:20 115#
Grant - 8:31 Rx
Sandy - 11:31 45#
Jessica T. - 10:23 45#
Carmen C. - 10:09 95#
Adrienne - 11:31 55#
Arun - 12:47 35#
Odeh - 12:46 95#
Eric Sr. - Mod
Rich - 14:28 95#
Sanjay - 15:24 115#
Shruti - 16:46 75#
Chris T. - 16:14 155#
Ivo - 12:05 105#
Manish - 14:27 95#
Nita - 12:58 55#

AWL
- (Snatch Pull + Snatch) - 5@65-75%, 5@75-85%
- (2 Behind the neck Push Press + 2 Overhead Squats) x 7 @80-90% 1RM Snatch
- Floating Deadlifts - 5x6 @ 75-85% 1RM Snatch


Robert Mc. 
Lauren
Tony
Regina
Orlando
Jeron
Joobin

8.14.16 Cal

Skill: Ring Dips - 6x8


4 Rounds. Score Reps
1 Min Rowing for Cals
1 Min Sumo Deadlift High Pulls (95#/65#)
1 Min Assault Bike for Cals
1 Min Rest

Chase A. - 120 65#
Ryan C. - 162 Rx
Dave 106 85#
Kim - 143 55#
Gaylene - 137 Rx
Penelope - 138 55#
Brianna - 117 25#
Jennifer H. - 70 45#
Josh - 120 Rx
Jenifer C. - 142 55#
Vanessa - 135 Rx
Shruti - 124 55#
Nita - 125 55#
Rahul - 138 Rx
Himani - 111 55#
Manish - 137 65#

AWL
- 2 Cleans + 3 Front Squats @ 75-85% - 7 Sets
- Muscle Snatch - 5x5 WBF

Angel
Adam

6.19.16 Big Papa

Skill: Ring Dips - 4x10

For time.
30 - 20 - 10
Front Rack Lunges (95#/65#)
Pull Ups

Happy Father's Day to all the Dads!

Wendy - 9:40 95#
Rob - 7:37 65#
Mike - 15:00 95#
Ravi - 8:43 Rx
Robert Mc. - 10:49 Rx
Tara - Mod
Ariel - 5:44 Rx
Kimberly - 8:19 65#
Dom - 18:49 60#
Chris D. - 12:47 Rx
Taylor - 9:52 55#
Jamie - 14:00 55#
Chris T. - 15:45 95#
Nita - 7:20 35#
Manish - 13:13 65#
Penelope - 11:34
Brianna - 12:10

AWL
- Clean Pull - 4x5
- Clean High Pull - 3x5
- Ground to Launch - 2x5
- Strict Press - 5x5
- Frankenstein Squats - 5x4

Joobin
Kristine
Rose

3.31.16 Elevator

Skill: Deadlifts - 7x3 @ 80-90%

10 Min AMRAP
10 Ring Dips
15 American KB Swings (32kg/16kg)

Reminder: there is only Open Gym this Friday afternoon from 3-5pm.  NO 5:30pm or Advanced Weightlifting due to our 3 year Anniversary at Campo di Bocce from 7-9pm.  Please bring your $10 to the event.

Abby - 157 16kg
Adam - 151 20kg
Carmen - 130 16kg
Michele - 180 12kg
CJ - 124 Rx
Nicole L. - 125 12kg
Robert Mu. - 113 Rx
Ravi - 203 16kg
Simon - 126 18kg
Roheet - 150 20kg
Courtney - 185 12kg
Brenda D. - 185 16kg
Sean P. - 128 Rxish
Lauren - Mod
Cross - 200 14kg
Joe - 155 24kg
Megan - 195 16kg
Becca - 175 16kg
Ryan L. - 139 Rx
Mason - 129 Rx
Lindsay D. - 210 10kg
Quang - 160 18kg
Melina - 185 14kg
Jamie - 149 12kg
Freddy - 181 20kg
Melissa - 244 16kg
Robert Mc. - 171 14kg
Rhyna - 175 16kg
Jesse - 200 16kg
Ruben - 135 18kg
Trinh - 219 10kg
Leslie - 205 16kg
Tom T. - 136 Rx
Cindy - 183 12kg
Evelyn - 175 10kg
Miguel - 120 18kg
Dennis - 135 Rx
Rick - 150 16kg
Daniel - 235 16kg
Vanessa - 150 16kg
Chris D. - 125 Rx

Shanon - 172 Rx
Joleen - 200 8kg
Vana - 158 12kg
Justin - 112 Rx
Tyler - 120 20kg
Jenifer - 225 12kg
Subhi - 160 24kg
Hoangdan - 185 12kg

Endurance
"Mini Murph"
1 Mile Run
50 Pull Ups
100 Strict Push Ups
150 Air Squats
1 Mile Run

Mike
Tara
Joobin
Gaylene
Lise
Kristine
Brenda H.
Helen
Adrienne
Ana

3.16.16 Surge

Skill: Ascending Clean Ladder - 10 Min EMOM

12 Min AMRAP
12 Box Jumps (24"/20")
10 Ring Dips
20 Hollow Rocks
 
Abby - 252
Lindsay Z. - 252
Michele - 229
Roheet - 258
Wury - 268
CJ - 313 Rx
Anthony A. - 178 Rx
Anthony B. - Mod
Gaylene - Mob
Mike - Mod
Mason - 225 Rx
Jenifer - 209
Freddy - 252
Sean L. - Mod
Brenda D. - Mod
Jason G. - Mod
Alex - 232
Tom S. - 200 Rx
Martin - 252
Becca - 274
Vince - 201
Jason T. - 168 Rx
Vana - 252
Gabby - 171
Ryan C. - 210
Luis - 286
Matt - 266
Jose - 331
Joleen - 168
Shanon - 344 Rx
Leslie - 232
Jacque - 274
Melina - 231
Brenda H. - 222
Karen - 219
Dennis - 344 Rx
Cindy - 254
Robert - 254
Adrienne - 341
Bryan - 218
Josh - 204 Rx
Nicole L. - 205
Rhyna - 252
Amelia - 267
Steve V. - 308

AWL
5 x (Power Snatch + Snatch Balance + Overhead Squat)
5x2 - 1.25 Front Squats @ 80-90% Max Clean
Snatch Grip Deadlift to Launch Position

Nick B. 
Lauren
Joobin
Tara
Irish
Subhi
Kristine
Jane
Bona
Tony
 

2.27.16 Amigo

Skill: Power Cleans - 5x4 Weight by Feel

21 - 15 - 9
Deadlifts (185#/135#)
Ring Dips
HSPU's

Tim - 13:12 Rx
Penelope - 6:17 85#
Gaylene - 6:27 125#
Alex - 15:04 135#
Laura - 8:51 105#
Lauren - 6:05 135#
Josh - 10:45 165#
Nita - 9:40 85#
Lindsay Z. - 7:33 115#
Nick Z. - 8:12 135#
Manish - 11:30 115#
Vanessa - 18:28 Rx
Freddy - 9:45 135#
Hoangdan - 10:50 110#
Gina T. - 10:22 85#
Justin - 7:47 185#
Delilah - 11:38 125#
Chris S. - 19:41 Rx
Nicole C. - 13:18 115#
Rick - 15:57 135#
Bob - Mod
Jaclyn - 18:34 85#
Jenna - 173 16.1 Rx
Rose - 96 16.1 Masters Rx
Tom S. - 137 16.1 Rx
Mason - 15:26 Rx
Tara - 162 16.1 Rx
Subhi - 11:26 155#
Nicole L. - 10:10 55#
Nick B. - Mod
Cristina - 11:37 135#
Ernie - 202 16.1 Rx

2.10.16 Sling

Skill: Back Squats - 5x4 @80%

5 Rounds
5 Hang Snatches (115#/85#)
10 Ring Dips
12 Box Jumps (24"/20")

Halana - 10:03 15#
Justin - 13:09 95#
Mike J. - 14:18 65#
Alex - 10:13 55#
Abby - 10:12 65#
Michele - 9:27 65#
Orlando - 10:27 95#
Daniel - 7:20 65#
Ravi - 11:15 85#
Jefree - 9:30 65#
Anthony - 15:23 115#
Nicole L. - 9:52 35#
CJ - 7:02 Rx
Luis - 10:17 45#
Nicole C. - 11:35 55#
Chris S. - 11:55 85#
Cody - 9:21 95#
Steve V. - Mod
Tom S. - 12:59 Rx
Bernie - 12:28 Rx
Gaylene - Mob
Ken - 13:36 30#
Mason - 12:27 Rx
Joe - 8:11 Rx
Freddy - 9:20 75#
Brenda D. - 8:32 65#
Noemi - 12:32 55#
Cindy - 11:43 75#
Lori - 10:15 35#
Karen - 11:12 35#
Melina - 11:40 55#
Martin - 11:46 95#
Cristina - 10:36 85#
Trinh - 8:26 35#
Leslie - 11:15 65#
Becca - 9:23 65#
Shanon - 12:43 Rx
Chris T. - 13:40 115#
Nick B. - Mod
Bryan - 12:38 95#
Hoangdan - 12:49 55#
Gaylene - Mod
Charles - 11:22 65#
Ryan L. - 10:40 Mod
Jesse - 13:50 Mod

AWL
Back Squats - Find 1RM
Optional Strict Press 1RM
Optional Deadlift 1RM

Dennis
Joobin
Andres
Tara
Lauren
Jason T.
Ram
Vana
Irish
Kristine
Vanessa
Tony