10.7.16 Nitro

Skill: Front Squat w/ 5 Sec Pause - 4x3

3 Rounds
25 Wall Balls (20#/14#)
.3 Mile Assault Bike
13 Push Jerks (135#/95#)
300m Row

Adam - 18:45 115#
Sean K. - 19:12 95#
Bobbie - 19:58 45#
Claudette - 20:51 35#
Grant - 15:31 Rx
Laura - 14:23 65#
Megan - 12:17 Rx
Brenda H. - 16:55 65#
Jesse - 19:57 Mod
Regina - 19:20 Rx
Orlando - 17:37 Rx
Carmen C. - 21:16 Rx
Wendy - 21:32 Rx
Eric Sr. - Mod
Jennifer Mc. - 26:58 55#
Ravi - 17:33 65#
Mason - 16:13 Mod
Amarjit - 17:23 95#
Karen W. - 19:30 35#
Tara - mod
Ernie - 14:15 Rx
Brend D. - 20:01 Rx
Joe - 14:38 Rx
Leslie - 16:10 65#
Ana - 19:30 65#
Danny - 14:44 95#
Kyle S. - 20:50
Curtis - 18:37 115#
Jason G. - 14:38 Rx
Jake - 17:55 115#
Bianca - 21:15 35#
Trinh - 19:11 35#
Celena - 21:03 55#
Chase H. - Mod
Stephanie V. - 25:18 65#
Chris D. - 17:17 Rx
Vanessa - 20:13 85#
Manish - 21:51 95#
Mike - 17:16 45#
Shanon - 19:28 Rx
Ryan C. - 21:27 115#
Jacque - 17:57 Rx
Matt - 19:27 95#
Chi - 18:49 55#
Melina - 19:36 65#

AWL
- Clean Pull - 4x3 @85%SC
- Clean High Pull - 3x3 @ 75%SC
- Power Clean - 4 Reps @ 70%PC
- Front Squats - 5x4 @ 70%
- Press in a Split - 5x4 (L/R) - WBF

Joobin

10.6.16 Gilli

Skill: Snatch - 5@70%, 3@80%, 3@90% - All single reps

10 Rounds
15 Double Unders
10 V-Ups

Abby - 6:34
Carmen C. - 13:23 Rx
Regina - 13:23 Rx
Orlando - 10:51 Rx
Sara - 7:38 Rx
Analilia - 9:27
Carmen M. - 14:34
Adam - 11:03
Sean K. - 8:09
Bobbie - 9:19
Marvin - 14:45
Chris T. - Mod
Christian - 8:18
Tara - 10:43 Mod
Grant - 5:28 Rx
Eric Sr. - Mod
Cody - 8:00 Mod
Jenifer - Mod
Steve P. - 12:03
Chris D. - 11:17 Rx
Mason - 13:46 WC16
Simon - 10:01 
Jason G. - 11:09 Rx
Joe - 8:13 Rx
Brenda D. - 7:49 Rx
Alvin - 7:23 Rx
Joobin - 6:35 Rx
Melina - 7:31
Quang - 7:32
Chris T. - Mod
Dakota - 10:58
Vanessa - 6:45 Rx
Jacque - 11:48 Rx
Curtis - 13:35 Rx
Jewell - 7:46 Rx
Jennifer Mc. - 12:11
Jake - 13:03 Rx
Rhyna - 11:20
Jesse - 13:34
Kyle S. - 10:50
Cindy - 7:58
Ariel - 7:17 Rx
Anthony A. - 11:26 Rx
CC - 11:20
Nick B. - 12:10 Rx
Evelyn - 10:28
Hoangdan - 8:25
Dom - 10:06
Bryan - 10:52
Stephanie V. - 12:40
Freddy - 8:22
Brianna - 7:31
Odeh - 7:47
Claudette - 9:20

Endurance
For time.
Run 1 Mile
100 Sit Ups
100 Air Squats
Run 1 Mile

Brenda H.
Gaylene
Kristine
Carmen C.
Karen W.
Ram
Russyl
Mike
Odeh
Steve V. 
Brandi

10.5.16 WC16

Skill: Dips - 5x10

2 Rounds
15 Deadlifts (185#/115#)
15 HSPU's
15 Chest to Bar Pull Ups
15 Thrusters (95#/65#)


Claudette - 8:15
Karen W. - 10:00
Lindsay Z. - 10:13
Kyle S. - 75
Maira - 10:52
Sara - 11:34
Grant - 8:10 Rx
Anthony B. - 11:28 Rx
Karthik - 12:11
Louis - 14:25
Wendy - 10:17
Eric Sr. - Mod
Anthony A. - 13:31 Rx
Kyle B. - 110
Robert Mu. - 12:49 Rx
Russyl - 20:47
Jeron - 14:50
Brenda D. - Mod
Quang - 11:32
Rohan - Mod
Alvin - 12:05 Rx
Chase H. - 8:58
Cody - 9:40
Tom T. - 11:49 Rx
Jacque - 12:00 Rx
Matt - 14:28
Nick B. - 8:01 Rx
Josh - 13:25
Christian - 12:24
Melina - 11:38
Steve V. - Mod
Brenda H. - 10:10
Curtis - 12:50
Trinh - 10:34
Celena - 9:26
Yajaira - 13:47
Maricela - 10:53
Rhyna - 11:38
Suma - 8:15
Gladys - 9:34
Cindy - 11:34
Jenifer - 10:35
Simon - 13:05
Odeh - 10:52
Kim - 7:11
Chi - 10:17
Lucy - 11:39
Hoangdan - 10:49

Advanced Weightlifting
- Snatch w/ 1s Pause @ Launch & Catch - 5@75%, 5@80%, 5@85%
- (Deadlift + Clean) x 10 @ 80-90% 1RM Clean
- Push Jerks - 5x4 @ 75-80%

Mason
Tom S. 
Jason G. 
Andres
Vanessa
Chris D.
Gaylene
Kristine
Joobin
Bernie
Ernie

10.4.16 Dirty Deeds

Skill: Back Squats - 6x2 @ 70%+


12 Min AMRAP
3, 6, 9, 12, 15, 18...
Cleans (135#/95#)
Burpees

Joobin - 114 Rx
Adam - 96 Rx
Sean K. - 93
Bobbie - 88 45#
Carmen C. - 118 Rx
Carmen M. - 108 25#
Joel - 75 95#
Analilia - 92 55#
Sara - 116 Rx
Maira - 88 75#
Grant - 151 Rx
Simon - 92 95#
Robert Mc. - 102 Rx
Regina - 108 Rx
Jennifer Mc. - 90 55#
Orlando - 99 Rx
Eric Sr. - Mod
Kyle B. - 61 95#
Anthony B. - 99 Rx
Freddy - 81 95#
Brenda D. - 100 Rx
Mason - 123 Rx
Megan - 151 Rx+
Amarjit - 75 115#
Danny - 94 Rx
Tara - 155 Rx
Quang - 100 Rx
Jose - 75 Rx
Tom S. - 122 Rx
Trinh - 105 55#
Celena - 75 55#
Alvin - 100 Rx
Tom T. - 102 Rx
Joe - Mod
Dakota - 43 25#
Stephanie V. - 91 75#
Josh - 88 Rx
Jacque - 127 Rx
Matt - 89 115#
Jewell - 90 85#
Curtis - 108 Rx
Melina - 100 85#
Shanon - 129 Rx
Subhi - Mod
Kim - 138 85#
Andres - 75 Rx
Chris T. - 87 Rx
Vana - Mod
Ram - 124 Rx
Cindy - 91 Rx
Ariel - 113 Rx
Anthony A. - 91 Rx
Evelyn - 88 45#
Steve P. - 100 40#
Bryan - 90 115#
Dom - 126 95#
CC - 60 25#
Lucy - 70 25#
Mari - 107 65#
Tony - 65 Rx
Rhyna - 90 85#
Kristine - 98 Rx
Robert Mu. - 102 Rx
Claudette - 120 55#

Endurance 
- 30 Min AMRAP
Run 600m
Wall Sit
Run 600m
Bar Hang
Run 600m
Plank 

- Row 500m

Penelope
Gaylene
Brenda H.
Carmen C.
Brianna
Brenda D.
Rick
Odeh
Adrienne

10.3.16 Moore

Skill: 40ft Overhead Walk - 15 Mins - Ascending weight

4 Rounds
7 Front Squats (135#/95#)
14 Box Jumps (24"/20")
7 Push Press (135#/95#)

Sean K. - 12:39 105#
Orlando - 8:56 Rx
Adam - 12:32 Rx
Joel - 10:27 75#
Regina - 10:17 Rx
Bobbie - 9:05 45#
Vanessa - 11:05 85#
Chris D. - 9:04 Rx
Maira - 8:22 65#
Jake - 9:04 115#
Chris T. - Mod
Eric Sr. - Mod
Wendy - 11:15 85#
Grant - 6:17 Rx
Louis - 12:12 125#
Anthony B. - 12:38 Rx
Mason - AWL
Chase H. - 5:49 95#
Russyl - Mod
Jeron - 10:34 85#
Megan - 4:27 Rx
Alvin - 7:12 95#
Tara - Mod
Jason G. - 7:35 Rx
Joobin - AWL
Danny - 9:30 115#
Quang - 6:48 95#
Joe - 5:56 Rx
Stephanie V. - 10:17 65#
Rohan - Mod
Simon - 10:36 95#
Celena - 12:09 55#
Trinh - 8:01 55#
Tom T. - 9:29 Rx
Kristine - 10:30 75#
Jenifer - 8:02 65#
Steve P. - 8:04 75#
Chris T. - 12:39 Rx
Andres - 10:58 145#
Brenda H. - 7:55 75#
Kim - 5:44 65#
Josh - 11:51 115#
Gaylene - 11:40 Rx
Sara - 6:35 Rx
Christian - 11:28 105#
Shanon - 9:59 Rx
Ryan C. - 7:35 135#
Melina - 7:12 65#
Nick B. - 7:08 Rx
Cindy - 10:44 Rx
Subhi - 9:33 95#
Evelyn - 10:38 45#
Analilia - 9:37 55#
Marvin - 10:05 75#
Rhyna - 8:32 75#
Irish - 9:44 75#
Adrienne - 7:45 55#
Karen V. - 12:32 55#
Freddy - 7:23 95#
Hoangdan - 9:35 65#
Ram - 10:44 Rx
Odeh - 8:32 75#
Ana - 5:32 65#
Leslie - 7:22 65#
Claudette - 9:50 55#
Jessica - 7:09 55#
Ian - 7:10 95#

10.2.16 162

Skill: Bar Rows - 60 Reps

3 Rounds
20 Wall Balls
Run 600m
30 Sit ups
.5 Mile Assault Bike

Grant - 20:31 Rx
Jason G. - 19:35 Mod
Adrienne - 24:56 10#
Josh - 29:55 Rx
Ravi - 20:25 Mod
Jessica - 38:05 10#
Ian - 25:30 14#
Carmen M. - 129 10#
Marvin - 99 12#
Dom - 22:45 
Dave - 24:56 16#
Vanessa - 24:23 Rx
Chris D. - 23:59 Rx
Nita - 29:59 10#
Shanon - 24:20 Rx
Ryan C. - Mod
Stephanie V. - 165 10#

AWL
- (Power Snatch + 3 Overhead Squats) x 7 @ 75-85% 1RM PS
- High Hang Power Clean - 7x2 @ 80-85% 1RM PC
- Strict Press w/ 5sec hold at top - 6x3 Weight by feel

Regina
Russyl
Robert Mc. 

10.1.16 Wild Card

Skill: Back Squat - 5x3 @ 80%

21 - 15 - 9
Russian KB Swings (AHAP)
HSPU's
Sumo Deadlift High Pull (95#/65#)

Alvin - 7:42
Ravi - 9:37
Gayene - 6:16
Nita - 8:49
Manish - 9:57
Odeh - 9:47
Kim - 5:23 
Danny - 8:16
Lindsay Z. - 6:31
Penelope - 6:15
Robert Mc. - 9:48 Rx
Megan - 6:36 Rx
Tom S. - 14:04 Rx
Rahul - 10:48
Himani - 11:37
Robert Mu. - 6:53
Rhyna - 9:35
Jason G. - Mod
Mason - 11:30 Rx
Rohan - Mod