11.14.16 Yin & Yang

Skill: Front Squats - 5@70%, 4@75%, 3@80%, 2@85%, 1@90%



Score Reps
3 Min AMRAP
Pull Ups
1 Min Rest
3 Min AMRAP
Burpees

Holiday Potluck - Fri, Dec 9th 5-8pm

Grant - 95 Rx
Analialia - 66
Adam - 62 Rx
Sean K. - 85 Rx
Sanjay - 54 Rx
Shruti - 50
Bobbie - 86
AJ - 103 Rx
Jake - 81 Rx
Wendy - 77
Eric Sr. - Mod
Orlando - 64
Regina - 79
Ernie - 127 Rx
Bernie - 102 Rx
Tara - Mod
Karen W. - 64 Rx
Vanessa - 99 Rx
Chris D. - 65 Rx
Marika - 93
Brenda D. - 86 Rx
Jenifer - 88
Joe - 102 Rx
Joobin - 125 Rx
Ryan L. - 72 Rx
Alvin - 73 Rx
Gaylene - 110
Curt - 94 Rx
Tom S. - 88 Rx
Kim - 135
Martin - 90
Tom T. - 50 Rx
Sara - 78 Rx
Subhi - 139
Trinh - 93
Celena - Mod
Melina - 88
Ram - 105 Rx
Bryan - 77
Evelyn - 51
Russyl - 79 Rx
Brenda H. - 86
Nick B. - 124 Rx
Leslie - 72
Yen - 60
Cindy - 81 Rx
Carlos - 87 Rx
Odeh - 67
Tyler - 65  

11.13.16 N.13

Skill: Box Jumps - 5x8 As tall as possible

For time.
60 Push Ups
60 Double Unders 
40 Push Press (95#/65#)
60 Double Unders
20 Overhead Squats (95#/65#)
60 Double Unders
10 Snatches (95#/65#)
60 Double Unders

Odeh - 19:16 75#
Kevin - 15:51 Rx
Wendy - 16:29 Rx
Dom - 20:42 Rx
Erik - 17:40 95#
Shruti - 15:40 35#
Sanjay - 20:40 65#
Hoangdan - 13:23 55#
Penelope - 18:33 55#
Brianna - 19:04 25#
Chris T. - 18:32 Rx
Ravi - 18:24 65#
Ryan C. - 18:48 95#
Shanon - 14:09 Rx
Bianca - 21:33 55#
Arun - 19:55 65#

AWL
- (3 Snatch Push Press + 2 Snatch Balance + 1 Overhead Squat) x 5 @ 70-75% 1RM Snatch
- Back Squats - 5x3 @ 75-80%
- High Hang Power Cleans - 5x3 @70% 

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 

11.11.16 Veteran

Skill: HSPU's - "Death by" or 5x10

10 - 8 - 6 - 4 - 2
Bar Muscle Ups
Sumo Deadlift High Pull (135#/95#)

Quang - 4:42 115#
Grant - 10:26 Rx
Adam - 13:35 Rx
Carmen C. - 8:48 35#
Sara - 8:14 95#
Megan - 10:21 Rx
Laura - 7:36 85#
Analilia - 5:50 55#
Regina - 6:51 85#
Orlando - 9:53 135#
Lindsay Z. - 6:03 75#
Dom - 8:55 105#
Erik - 8:34 95#
Adrienne - 7:26 55#
Eric Sr. - Mod
Bianca - 7:52 65#
Kat - 8;27 55#
Amarjit - 8:26 115#
Tara - Mod
Joe - 8:53 Rx
Robert Mu. - 7:29 Mod
Rohan - Mod
Leslie - 4:34 Mod
Curtis - 7:21 135#
Rahul - 6:46 80#
Hoangdan - 4:31 55#
Randy - 7:37 115#
Andres - 4:38 135#
Nick B. - 9:50 Rx
Chris T. - 7:21 115#
Mannish - 7:32 85#

AWL
- (Squat Clean + 1.25 Front Squat + Front Squat) x 7 @70+% 1RM SC
- (Push Jerk + Split Jerk) x 10 @ 80% 1RM PJ
- Snatch Grip - Ground to Launch - 7x3 @ 100% 1RM Snatch

Mason
Karen W.
Joobin
Carlos
Vanessa
Chris D.
Kristine

11.10.16 Chambers

Skill: Clean & Jerk - 2 Reps EMOM for 7 Mins (70-80% 1RM)

20 Min AMRAP

25 American KB Swings
25 Hollow Rocks
25 Dips
25 Box Jumps
25 Sit Ups
25 Burpees
25 Assault Bike Cals

Sign up for our Holiday Potluck, White Elephant, and Ugly Sweater Party on Friday, December 9th from 5-8pm!

Joel - 300

Jennifer Mc. - 225

Robert Mc. - 310

Justin - 254

Grant - Mod

Ravi - 272

Carmen C. - 325

Sara - 320

Regina - 300

Orlando - 304

Jake - 307 

Arun - 232

Tom T - 331

Kyle S. - 266

Eric Sr. - Mod

Tom S. - 265

Ryan S. - 294

Ana - 325

Mason - 7:40 Fran

Tara - Mod

Megan - Mod

Robert Mu. - 250

Russyl - 264

Chris D - Mod

Brenda D. - 340

Joe - 335

Chase H. - Mod

Stephanie V. - 196

Curtis - 348

Jose - 260

Bianca - 275

Trinh - 293

Subhi - 300

Leslie - 310

Rhyna - 326

Ariel - 302

Analilia - 308

Cindy - 318

Evelyn - 280

Ram - 330

Rahul - 335

Glad - 335

AJ - 285

Odeh - 275

Claudette - 335

Tierra - 350

Anthony A. - 315

Chris T. - 264

Kristine - 310

Dylan - Mod

Adam - 275

Himani - 323

Chris S. - 241

Nicole C. - 286

Marvin - 245

Carmen M. - 275

Yen - 250

Endurance
For time.
Row 500m
Rest 1 Min
Row 500m
Rest 2 Mins
Row 500m 
Rest 3 Mins
Row 500m
Rest 4 Mins
Row 500m

Brenda H.
Karen V.

11.9.16 Fran

Skill: Run 1 Mile

21 - 15 - 9
Thrusters (95#/65#)
Pull Ups

Compare to: 2.19.16 , 11.13.15 , 7.8.15 , 3.16.15 , 10.31.14 

Abby - 8:28 55#
Ravi - 8:53 75#
AJ - 4:34 Rx
Analilia - 6:55 35#
Lindsay Z. - 7:51 55#
Maira - 7:51 55#
Wendy - 9:29 65#
Sara - 7:47 Rx
Tom T. - 7:20 Rx
Jennifer P. - 9:51 45#
Grant - 5:19 Rx
Eric Sr. - Mod
Jane - 8:07 45#
Karen W. - 7:19 40#
Brenda D. - 8:39 Rx
Chase H. - Mod
Joe - 4:02 Rx
Rohan - Mod
Quang - Mod
Alvin - Mod
Tom S - 7:25 Rx
Tara - Mod
Dakota - 6:37 15#
Brenda H. - 6:57 55#
Steve P. - 75 65#
Rhyna - 8:20 55#
Robert Mc. - 9:43 Rx
Jacque - 6:37 Rx
Matt - 6:30 95#
Martin - 9:21 Rx
Jesse - 9:09 75#
Trinh - 7:05 45#
Subhi - 8:50 95#
Jenifer - 7:45 65#
Chris T. - 9:45 95#
Hoangdan - 8:41 65#
Melina - 8:00 65#
Claudette - 8:00 55#
Shruti - 9:48 45#
Cindy - 162 Rx
Anthony A. - 7:23 Rx

AWL
- No Foot Snatch - 3x3 @60%
- Full Snatch - 3x2@70-80%, 3x1@80-90%
- Push Press - 6x3@75-85%
- Front Squats - 5x3@80%

Tony
Lauren
Joobin
Nick B.
Chris D.
Vanessa
Ram
Kristine
Dylan
Ernie
Russyl
Irish 

11.8.16 Switch

Skill: Back Squat w/ 5 sec Pause - 5x2 @ 70-80%



Partner WOD for time.
4 Rounds (A+B) each athlete
A. Row 500m
B. 50 Double Unders then plank for remaining time


Jesse & Justin - 21:14
Joel & Analilia - 20:20
Shruti & Sanjay - 21:28
Grant & AJ - 16:45
Adam & Sean K. - 17:07
Orlando & Robert Mc. - 16:48
Sara & Abby - 18:17
Regina & Carmen C. - 18:34
Maira - 16:01
Ernie & Bernie - 15:54
Jake & Jennifer P. - 19:41
Eric Sr. - Mod
Tom S. - 21:45
Tara - Mod
Mason - AWL
Megan - Mod
Madison - Mod
Ana & Jenifer - 21:40
Jose & Dom - 19:51
Alvin & Robert Mu. - 18:17
Joe - Mod
Chris D. & Quang - 18:02
Brenda D. - 15:42
Steve P. - Mod
Tom T - 18:30
Curtis & Andres - 16:28
Melina - & Rhyna - 22:22
Adrienne & Nita - 21:07
Brenda H. & Yajaira - 20:34
Suma & Gladys - 23:26
Martin - 20:21
Travis & Ariel - 18:06
Anthony A. & Nick B. - 18:02
Yen & Evelyn - 23:55
Cindy & Vanessa - 18:39
Hoangdan & Maricela - 20:37
Trinh - 17:36
Joobin - 17:15
Himani & Rahul - 21:32
Gaylene & Kristine - 20:04
Carmen M. & Marvin - 22:37
Chris S. & Nicole C. - 22:00
Odeh & Ian - 17:45

Endurance
Partner WOD - Alternate Laps
Run 4800m (16 Laps)
200 Air Squats


Penelope
Russyl