7.29.19

9.16.18

7.22.18

9.5.17

Skill: (Strict HSPU+HSPU) - 1+1, 2+2, 3+3,... until failure

For time.
Run 1 Lap
then 3-2-1 Rounds of:
7 Snatches (115#/75#)
11 Toe to Ring

Travis - 74 95#
Casey - 16:30 75#
Sheryl - 15:52 10#
Nik - 16:59 75#
Matt Sh. - 18:10 75#
Tim - 17:50 65#
Rhyna - 14:22 55#
Claudette - 14:18 55#
Joseph - 16:12 95#
Regina - 16:56 Rx
Orlando - 74 115#
Robert Mc. - 20:43 Rx
Carmen C. - 16:19 65#
Analilia - 16:30 55#
Kiara - 20:30 45#
Bryan F. - 20:03 75#
Chi - 18:21 55#
Christian - 16:31 65#
Adam - 18:57 Rx
Kym - 20:15 45#
Katie - 19:18 55#
Maira - 18:40 55#
Lay - 16:59 45#
Vineet - 16:57 45#
Tom T. - 18:43 Rx
Melina - 15:41 Rx
Joobin - 14:17 Rx
Eric Sr. - Mod
Jane - 16:53 45#
Amarjit - 15:50 75#
Dan - 17:42 95#
Quang - 19:08 Rx
Lindsay Z. - 16:58 55#
Megan K. - Mod
Jenifer - 17:30 55#
Madison - 19:17 35#
Tony - MBC
Sean K. - Mod
Jason G. - 10:03 Rx
Jesse - 17:45 65#
Robert P. - 13:05 35#
Ariel - 18:20 Rx
Jenna - 13:06 75#
Laura - 16:00 Rx
Penelope - 12:17 55#
Gaylene - 9:45 75#
Mike S. - 18:50 75#
Tharun - 90 45#
Sandy - 14:30 45#
Jacque - 14:56 Rx
Jewell - 14:31 55#
Athanasios - 18:55 85#
Leslie F. - 18:59 55#
Subhi - 13:39 95#
Kim - 12:49 55#
Kristine - MBC
Chris T. - 18:00 Rx
Ana - 13:31 65#
Ram - 14:59 95#
Evelyn - 17:29 55#
Carlos - 18:44 75#
Hoangdan - 16:42 55#
Rich - 14:45 75#
Charise - Mod
Miguel - 18:00 95#
Yung - 17:02 15#
Chelsea - 17:00 35#
Joey - 90 65#
Ryan L. - 17:30 95#
Adrienne - 16:05 35#
Trinh - 16:17 45#
Nino - 95 55#
Chris S. - 19:08 75#
Nicole C. - 18:06 55#
Cindy - 15:54 65#
Meshal - 19:50 65#
Noemi - 20:02 55#

Endurance
Run 2 Laps
30 Cal Bike
Run 2 Laps
25 Cal Bike
Run 2 Laps
20 Cal Bike
Run 2 Laps
15 Cal Bike
Run 2 Laps
10 Cal Bike

Brenda H.
Karen V. 
Karen W. 
Katie
Yajaira 

4.9.17 A.9

Skill: Toe to Ring - 4x20


10 -8 - 6 - 4 - 2
Back Squat (135#/95#)
Push Press
Burpees

Rob P. - 9:55 65#
Odeh - 11:04 95#
Jewell - 9:36 85#
Kevin - 11:59 Rx
Eric Sr. - Mod
Shruti - 11:35 65#
Adrienne - 7:07 35#
Hoangdan - 7:02 65#
Mike J. - Mod
Adam - 11:35 Rx
Kym - 10:59 55#
Nita - 8:46 55#
Jake - 10:32 Rx
Manish - 11:24 95#
Amber - 7:57 55#

AWL
- High Hang Power Cleans5@70%, 5@75%, 5@80%, 5@85%
- Front Squats - 6x4 @ 70-75%
- Muscle Snatches - 6x3 @ 55-65%

Vanessa C. 
Robert Mc. 
Natasha
Melina
Regina
Orlando
Chris T. 
Carmen C. - Rose
Dom 
Carmen M. 

12.19.16 Sub Zero

Skill: Rope Climbs x 15 or 15 Mins of skill practice


2 Rounds for time.
30 Air Squats
20 Toe to Ring
30 DB Goblet Squats
20 Cal Row
30 DB Snatches

Claudette - 17:30
Regina - 15:46
Orlando - 17:50
Dom - 16:38
Adam - 14:25
Bobbie - 18:19
Maira - 15:50
Kyle B. - 14:45
Jane - 18:19
Analilia - 16:03
Carlos - 10:50
Bianca - 15:44
Tara - Mod
Robert Mc. - 16:52
Gaylene - 14:00
Amarjit - 15:43
Joe - Mod
Danny - 14:45
Vanessa - 12:03
Dakota - 17:07
Hoangdan - 16:12
Yen - 15:!5
Mike S. - 13:15
Jake - 17:21
Jason G. - 17:16
Christian - 16:02
Gladys - 14:50
Kim - 10:52
Sara - 11:36
Jacque - 11:22
Suma - 15:47
Matt - 19:01
Andres - 17:09
Chris T. - 16:41
Yajaira - 17:20
Blair - 17:37
Rich - 14:22
Ryan L. - 13:01
Cindy - 13:30
Sandy - 14:10
Jessica - 13:57
Trinh - 15:14
Nino - 15:43
AJ - Mod
Anthony A. - 13:07
Irish - 13:36
CC - 19:17
Ram - 12:21

11.12.16 Wayfair

Skill: 4 Rounds - 1 Sled Push, 2 Rope Climbs, 3 Tire Flips, 400m Med Ball Run

3 Rounds
30 Wall Balls
15 Toe to Ring
5 Hang Cleans (155#/105#)

Sign up for the Holiday Potluck in the lobby!

Teirra - 10:40 55#
AJ - 10:53 Rx
Joobin - 10:12 Rx
Penelope - 9:51 65#
Megan - 6:20 Rx
Grant - 8:09 Rxish
Brianna - 11:53 35#
Robert Mc. - 13:49 Rx
Karen W. - 14:46 553
Linh - 8:12 Mod
Minh - 9:18 Mod
Hoangdan - 11:55 85#
Vanessa - 11:55 85#
Curt - 12:26 Rx
Chris T. - 12:50 155#
Ravi - 10:49 85#
Shanon - 9:04 Rx
Carlos - 11:54 95#
Ram - 11:22 Rx
Shruti - 12:54 55#
Mason - 8:35 Rx
Alvin - Mod 

10.8.16 Hanger

Skill: Pull Ups - 5x10 Unbroken

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Toe to Ring
Power Snatch (95#/65#)


Grant - 5:57 Rx
Christian - 9:45 65#
Ariel - 7:34 Rx
Nita - 11:53 35#
Manish - Mod
Kyle B. - 11:27 75#
Ram - 9:27 Rx
Joobin - 9:17 Rx
Eric Sr. - Mod
Karen W. - 11:46 35#
Odeh - 9:51 65#
Anthony B. - 9:26 115#
Tara - 13:27 Mod
Bianca  13:17 25#
Maricela - 9:29 35#
Chi - 9:53 45#
Tyler - 11:01 65#
Irish - 13:25 55#
Rohan - Mod
Justin - Mod
Subhi - 8:14 Mod

7.31.16 J31

Skill: Toe to Rings - 60 Reps


5 Rounds
15 Thrusters (95#/65#)
2 40ft Bear Crawls

Odeh - 14:56 55#
Robert Mc. - 10:50 Rx
Jennifer H. - 18:01 35#
Kyle - 12:13 Rx
Kim - 8:20 Rx
Jennifer P. - 12:46 Rx
Josh - 14:00 Rx
Kristine - 13:31 Rx
Brianna - 12:44 15#
Penelope - 12:33 Rx
Ravi - 14:22 Rx
Anthony A. - 10:20 Rx
Adam - 14:11 Rx
Sean K. - 15:00 65#
Shruti - 12:52 35#
Nita - 11:20 35#
Manish - 15:29 65#


AWL
- Power Clean - 4x5 @ 65-75%
- Squat Clean - 4x3 @ 75-85%
- Front Squats w/Pause - 5x4 @ 70-80%

Ana 
Rose
Nick B.
Jaclyn
Rohan
Tara
Brenda D.
Ernie

5.22.16 M.22

Skill: Pendlay Row - 4x10

4 Rounds
10 Lunges

15 Toe to Ring
10 Box Overs (24"/20")
20 Hollow Rocks

Louis - 14:10 85#
Ravi - 12:16 95#
Kyle - 13:33 135#
Robert Mc. - 18:15 115#
Jennifer H. - 19:17 35#
Joe G. - 9:00 Rx
Wendy - 11:29 75#
Joleen - 14:22 55#
Jamie - 33:26 Jerry
Vanessa - 11:59 Rx
Chris D. - Mod
Delilah - 14:04 65#
Manish - 15:17 85#
Nita - 11:35 55#
Jaron - 20:00 55# +
Regina - 17:08 Rx+ 
Shanon - 11:25 Rx

AWL
- Split Jerks - 2x5@70%, 3x3@80%, 4x1@90%
- Back Squats - 6x2@85%
- GHD Extensions - 3x15

Lauren
Rose

5.10.16 Hot Iron

Skill: Front Squats - 4x5 @ 75%, 2x2 @ 85%

7 min AMRAP
2 Toe to Ring
1 Muscle Up
2 Dips

or 

2 Toe to Ring
2 Ring Pull Ups
5 Box Dips

Carmen - 144
Jenna - 7 Rx
Winston - 146
Robert Mc. - 65
Jennifer H. - 54
Regina - 99
Maira - 112
Bernie - 60 Rx
Ravi - 166
Ernie - 80 Rx
Kyle - 99
Wury - 189
Joobin - 47 Rx
Eric B. - 93
Melissa - 98
Rama - 63
Jennifer - 81
Anthony A. - 52 Rx
Tom S. - 47 Rx
Nicole L. - 81
Suma - 108
Mason - 72 Rx
Megan - 32 Rx
Greyson - Mod
Tara - Mod
Joe - 70 Rx
Sean P. - 110
Brenda D. - 148
Sean L. - 110
Becca - 130
Marika - 117
Rohan - Mod
Quang - 117
Vanessa - 121
Chris D. - 72
Vince - 63
Analilia - 108
Sandra - 144
Delilah - 110
Martin G. - 117
Maria - 99
Stephanie V. - 84
CJ - 60 Rx
Lori - 75
Jewell - 90
Andres - 94
Ryan C. - 60
Tom T. - 39 Rxish
Shanon - 50 Rx
Chris T. - 94
Melina - 108
Joleen - 99
Jamie - 99
Charyl - 182
Irish - 75
Rhyna - 103
Cindy - 101
Bryan - 99
Brenda H. - 83
Jane - 101
Tony - 17 Rx
Lauren - 162
Karen V. - 65
Kristine - 126
Rahul - 135
Himani - 119
Subhi - 89
Chris S. - 121
Nicole C. - 148
Christian - 101
Ram - 102
Manish - 90

Endurance
- "Jerry"
Run 1 Mile
Row 2000m
Run 1 Mile

Gaylene
Carmen
Rick

4.3.16 A3

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

4 Rounds
12 Toe to Ring
15 Push Ups
12 Deadlifts (135#/95#)

Robert Mc. - 12:28 Mod
Anthoyn A. - 8:12 Rx
Jose - 12:58 Rx
Chris T. - 9:54 95#
Hoangdan - 9:54 95#
Bob H. - 9:55 145#
Maira - 11:01 105#
Chris D. - Mod
Vanessa - 5:56 Rx
Jamie - 9:07 85#
Delilah - 8:58 Rx
Nita - 8:32 75#
Manish - 12:20 135#
Ryan L. - 10:58 Rx

AWL
Clusters - 5x5 @ 75-85% Max Push Press
Overhead Squats - 5x3 @ 100% Max Snatch
Front Rack Support - 6x10secs (Weight by Feel)

Kristine
Joobin
Vana
Jason T.
Becca
Winston
Tom S. 
Rose 
Sean L. 

1.30.16 Deuces Wild

Skill: Handstand Practice

6 Min AMRAP
5 Deadlifts (205#/155#)
7 Toe to Ring

Rest 3 Mins

6 Min AMRAP
10 Push Ups
18 Double Unders


Michele - 287 125#
Daniel - 216 205#
Josh - 272 185#
Adrienne - 219 95#
Sean L. - 307 205#
Manish - 247 115#
Nita - 213 85#
Jose - 317 135#
Vanessa - 303 85#
Chris D. - 199 Rx
Shanon - 325 Rx
Chris S. - 296 205#
Nicole C. - 280 105#
Subhi - 186 155#
Chris T. - Mob
Amelia - 202 75#
Penelope - 224 55#
Gaylene - Mob
Nick B. - Mod
Dennis - Mod
Freddy - 277 145#
Tom S. - 234 Rx
Prince - Mob

1.7.16 Cliche

Skill: Hang Power Cleans - 2x5 @ 70%, 3x3 @80%, 2x1 @90%

15 Min AMRAP
15 Box Jumps (24"/20")
12 Push Press (95#/65#)
9 Toe to Ring

Winston - 154 85#
Gaby - 230 55#
Abby - 192 65#
Regina - 185 Rx
Orlando - 182 95#
Vince - 154 75#
Courtney - 192 35#
Luis - 154 65#
Adam - 214 Rx
Nicole C. - 241 55#
Chris S. - 159 Rx
Gina M. - 171 45#
Chase - 180 75#
Cody - 216 75#
Ray - Mod
Jenifer - 186 55#
Megan - 347 Mod
Sean - 171 Rx
Simon - 159 65#
Maira - 190 55#
Brenda D. - 216 Mod
Joe G. - 226 Rx
Karen - 164 55#
Tara - 279 Rx
Jenna - Mod
Carmen - 216 65#
Ryan L. - 224 Rx
Cindy - 184 Rx
Andres - 203 Rx
Becca - 220 Rx
Trinh - 231 35#
Nino - 195 55#
Jesse - 164 Mod
Jose E. - 180 Rx
Yajaira - 164 65#
Delilah - 180 55#
Leslie - 190 Rx
Lisa - 144 Rx
CJ - 338 95#
Lori - 185 55#
Nick B. - Mod
Daniel - 180 Mod
Chris T. - 226 95#
Adrienne - 174 45#
Angie - 144 50#
Jake - 235 Rx
Josh - 159 75#
Shanon - 267 Rx
Ram - 277 Rx
Amelia - 197 33#
Kristine - 170 55#
Roheet - 259 Mod
Subhi - 173 75#

12.21.15 Charles

Skill: Cleans 5,5,5,5,5

12 Min AMRAP
12 KB Swings 
9 Burpees
25 Double Unders
9 Toe to Ring

Josh - 165
Cristina R. - AWL
Kristine - 235
Chris D. - 181
Delilah - 238
Sergio - 220
Shanon - 289
Ryan C. - 171
Carmen - 220
Regina - 228
Orlando - 174
Manish - 220
Nita - 225
Adam - 226
Sean L. - 241

AWL
Vana
Jason T.
Joobin
Irish