12.7.16 Open Workout 14.1

Skill: Burpees - 2 Min Work: 1 Min Rest for 3 Rounds

10 Min AMRAP
30 Double Unders
15 Power Snatch (75#/55#)

Compare to: 5.3.15 , 4.9.15 , 12.31.14 

No classes this Friday evening for our Holiday Potluck from 5-8pm.  We will have Open Gym from 3-5pm.  

Abby - 46/214 55#
Analilia - 60/179 45#
Joel - 71/135 65#
Lindsay Z. - 60/170 Rx
Maira - 72/165 55#
Sara - 95/214 Rx
Tom T. - 87/182 Rx
Grant - 117/260 Rx
Bianca - 81/178 45#
Jane - 106/135 45#
Eric Sr. - Mod
Tara - 112/ 
Brenda D. - 95/194 Rx
Joe - Mod
Alvin - 93/
Blair - 60/135 Mod
Ariel - 93/267 Rx
Robert Mc. - 97/148 Rx
Jennifer Mc. - 61/171 40#
Melina - 90/210 55#
Brenda H. - 71/180 55#
Rich - 58/123 65#
Yajaira - 63/268 35#
Gladys - 104/268 35#
Ryan L. - 7:55 Trifecta
Sandy - 58/176 33#
Jessica T. - 77/173 45#
Cindy - 103/215 55#
Bryan - 68/135 75#
Ivo - 89/216 75#
Hoangdan - 96/205 55#
Odeh - 64/170 55#
Claudette - --/165 55#
Kat - 66/164 25#
Yen - 79/173 15#
Trinh - 63/175 35#
Simon - 62/135 45#
Nino - 36/135 35#

AWL
- Power Snatch x 15 @ 75-85% (Single Reps)
- Power Clean + Jerk x 15 @ 75-85% (Single Reps)
- Back Squats w/ 3 Sec. Pause - 5x3 @ 70-80%

Lauren
Anthony A. 
Joobin
Chris D. 
Vanessa
Irish
Andres
Ram
Ernie

12.6.16 Vindaloop

Skill: Front Squat - 5x3 @ 80-90%

21 - 15  -9
Wall Balls
Calorie Row

No afternoon classes this Friday for our Potluck, Open Gym only from 3-5pm.

Robert Mc. - 4:50 Rx
Carmen C. - 6:38
Marika - 7:18
Justin - 5:25
Sean K. - 5:54 Rx
Laura - 5:21 Rx
Jake - 5:39 Rx
Sara - 4:32 Rx
Claudette - 87
Maira - 6:53 Rx
Jane - 7:55
Amarjit - 5:43
Tom S. - 4:31 Rx
Eric Sr. - Mod
Ryan S. - 4:44 Rx
Tara - Mod
Perla - 9:55
Brenda D. - 6:43 Rx
Alvin - 4:40 
Quang - 4:13 Rx
Tom T. - 4:20 Rx
Jewell -  5:32
Curtis - 3:37 Rx
Cindy - 6:10 Rx
Bianca - 6:27 
Jacque - 5:49 Rx
Matt S. - 5:17
Irish - 6:58
Ariel - 4:27 Rx
Ariel - 4:27 Rx
Suma - 81
Subhi - 5:23
Melina - 6:19
Ryan L. - 4:57 Rx
Joobin - 4:02 Rx
Evelyn - 82
Ram - 4:35 Rx
Sandy - 7:14
Jessica T. - 6:25
Ivo - 4:19
Sanjay - 6:06 Rx
Shruti - 6:51
Hoangdan - 7:14 
Vanessa - 6:53 Rx
Chris D. - 4:25 Rx
Adrienne - 6:15
Gladys - 84
Rhyna - 6:40 Rx
Gaylene - 5:59 Rx
Kristine - 6:50 Rx
Dom - 81
Carmen M. - 7:59
Marvin - 7:16
Trinh - 6:41
Jonathan - 6:49
Nino - 7:22

Endurance
- 5 Rounds (1:1 Work:Rest) - 60 Double Unders (80 Singles)
- 100 Cal Assault Bike for time
- Run 1 Mile

Penelope
Brenda H.
Andres
Yajaira
Ana
Karen V.
Russyl
Ivo
Ram

12.5.16 Trifecta

Skill: Chest to Bar Pull Ups - 10 Reps EMOM for 10 Mins or 5 Reps EMOM (Scaled)

For time. Partition as needed.
100 Lunges
100 Hollow Rocks
100 Push Ups

Holiday Party this Friday @ 5pm. (No evening classes, Open Gym 3-5)

Analilia - 14:00
Adam - 11:37
Sean K. - 8:49
Regina - 13:02
Orlando - 12:25
Ravi - 12:53
Maira - 10:28
Claudette - 11:24
Grant - 8:05
Brenda D. - 10:34
Tom S. - 11:20
Ernie - 8:29
Ryan S. - 11:08
Gaylene - 16:15
Blair - Mod
Joe - Mod
Quang - 7:18
Tara - 7:53
Marika - 9:59
Andres - 12:52
Leslie - 11:20
Randy - 13:30
Melina - 12:30
Subhi - 15:00
Ana - 11:04
Sara - 9:31
Tom T. - 7:53
Jake - 9:40
Chris T. - 11:17
Gladys - 13:00
Suma - 14:52
Rich - 11:48
Hoangdan - 9:58
Mike - 10:30
Ram - 9:24
Yen - 11:35
Shruti - 14:15
Brenda H. - 11:59
Yajaira - 13:11
Nino - 14:59
Cindy - 8:40
Vanessa - 9:17
Sanjay - 11:12
Ivo - 12:07
Jon - 9:00
Kristine - 12:47
Brianna - 12:38
Dylan - 7:39
Odeh - 13:40
Kyle S. - 10:05
Trinh - 11:41 

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

12.3.16 "M"

Skill:Thrusters - 6x12 - Weight by feel

For time.
50 Burpees
40 Sit Ups
30 Back Racked Lunges (95#/65#)
20 Cal Assault Bike
10 Full Snatch (95#/65#)

Sandy - 13:58 25#
Ravi - 12:39 Mod
Brianna - 13:49 15#
Gaylene - 10:00 65#
Robert Mc. - 11:26 Rx
Jessica T. - 13:09 35#
Megan - 9:00 Rx
Penelope - 12:28 55#
AJ - 10:02 Rx
Karen W. - 12:40 15#
Eric Sr. - Mod
Hoangdan - 13:15 55#
Curtis - 11:49 Rx
Mason - 12:13 Rx
Chris T. - 20:00 Rx
Ivo - 10:29 75#
Yen - 14:45 15#
Manish - 20:00 65#
Nita - 14:04 35#
Tara - Mod
Joobin - Mod
Justin - Mod
Tom S. - Mod
Carlos - Mod
Bernie - Mod

12.2.16 Open Workout 15.4

Skill: Back Squats - 5x8 Weight by feel

8 Min AMRAP
3 HSPU's - 3 Power Cleans (185#/125#)
6 HSPU's - 3 Power Cleans
9 HSPU's - 3 Power Cleans
12 HSPU's - 6 Power Cleans
15 HSPU's - 6 Power Cleans
18 HSPU's - 6 Power Cleans
21 HSPU's - 9 Power Cleans
...

Compare to : 3.21.15

Grant - 65 Rx
Analilia - 76 55#
Adam - 51 165#
Sara - 31 Rx
Carmen C. - 120 65#
Lindsay Z. - 111 75#
Maira - 98 65#
Laura L. - 126 85#
Jennifer P. - 95 65#
Regina - 60 115#
Orlando - 52 165#
Sean K. - Mod
Anthony A. - 64 145#
Kat - 55 65#
Megan - 76 Rx


 Karen W. - Mod
Leslie - 90 85#
Ian - 76 115#
Brenda D. - Mod
Alvin - 40 155#
Bianca - 90 65#
Ryan L. - 88 115#
Trinh - 102 65#
Curtis - 67 Rx
Sandy - 111 35#
Gaylene - 52 Mod
Melina - 57 105#
Chris T. - 66 185#
Rahul - 84 85#
Tom T. - 62 Rx
Ivo - 114 95#

AWL
- Halting Power Clean (Below knee) - 3x5@70%, 3x3@75%, 3x1@80%
- Split Jerks - 3x4@75-80%, 3x3@80-85%, 3x1@85-90%
- Front Squats - 5x4 @ 70-80%

Jane
Tom S. 
Joobin
Lauren
Bernie
Ernie
Robert Mc. 
Andres
Nick B. 
Kristine
Brianna
AJ
Russyl

12.1.16 Castro

Skill: Run 1800m (Post WOD)

3 Rounds
90 Double Unders
15 Deadlifts (225#/155#)
21 Toe to Bar

Regina - 19:38
Orlando - 337 Rx
Adam - 357 225#
Lindsay Z. - 16:39 85#
Jennifer Mc. - 17:55 65#
Carmen C. - 19:45 85#
Sara - 15:53 Rx
Ravi - 19:18 185#
Robert Mc. - 20:26 225#
AJ - Mod
Tom T. - 15:36 Rx
Jennifer P. - 12:56 105#
Eric Sr. - Mod
Grant - 9:55 Rx
Amarjit - 9:00 185#
Perla - 23:33 35#
Alvin - 14:50 225#
Tara - Mod
Dom - 23:00 165#
Joobin - AWL
Joe - 15:26 Rx
Brenda D. - 16:45 105#
Jenifer - 13:52 Mod
Chris D. - 26:30 225#
Vanessa - 15:12 Rx
Ryan L. - Mod
Andres - 11:30 225#
Trinh - 14:51 125#
Simon - 15:12 165#
Ryan C. - 15:14 225#
Shanon - 14:18 Rx
Curtis - 13:31 225#
Gladys - 13:00 75#
Adrienne - 14:$9 55#
Ivo - 13:30 185#
Ram - 17:35 185#
Suma - 13:09 45#
Subhi - 13:51 Mod
Cindy - 13:25 155#
Odeh - 14:00 185#
Hoangdan - 15:29 125#
Maricela - 10:56 105#
Rich - 15:49 135#
Blair - 16:16 135#
Melina - 14:36 135#
Kristine - 10:04 135#
Chris S. - 17:21 185#
Nicole C. - 14:32 105#
Sanjay - 19:42 225#
Shruti - 15:21 105#
Dylan - 7:11 Mod
Penelope - 10:05 85#
Gaylene - 10:04 155#
Marvin - 19:30 145#
Carmen M. - 18:31 85#

Endurance
- 6 Rounds
 Run 3 Laps (900m) 
 Rest exactly half the time it took you to run the three laps

Brenda H.
Karen V.
AJ