12.22.16 Tractor

Skill: Jerks - Push or Split - Work up to 3 single reps @ 90% then drop weight 10-20% and perform 3x2

For time.
Run 900m
100 Hollow Rocks
50 Front Squats (.5 Bodyweight)
150 Double Unders

Claudette - 14:40
Robert Mc. - 17:58 Rx
Grant - 13:12 Rx
Russyl - 16:46 
Sara - 15:27 Rx
Adam - 20:10
Regina - 15:39
Orlando - 20:10 Rx
Carmen C. - 18:35 Rx
Tom S. - 21:01 Rx
Maira - 14:44
Dearie - 16:05 Rx
Adrienne - 17:31 
Jacque - 17:48 Rx
Ravi - 14:54
Eric Sr. - Mod
Joobin - 11:37 Rx
Bailey - Mod
Ana - 16:30
Brenda D. - 16:26 Rx
Danny - 20:55
Marika - 16:17
Joe - Mod
Vanessa - 13:18 Rx
Dakota - 17:19
Kyle S. - 17:22
Shruti - 19:04
Shanon - 14:26
Ryan C. - 16:02
Yen - 17:09
Gladys - 16:10
Jake - 16:05
Nita - 16:25
Chris T. - 22:51
Suma - 17:34
Leslie - 17:00
Christian - 17:29
Cindy - 15:48
Nick B. - 15:07 Rx
Ryan L. - Mod
Hoangdan - 15:40
Subhi - 22:09
Trinh - 18:04
Jennifer Mc. - 25:00
Bianca - 15:54

Endurance
- Assault Bike
3 Miles
2:00 Rest
2.5 Miles
1:30 Rest
2 Miles
1:00 Rest
1.5 Miles
:30 Rest
1 Mile

Gaylene
Penelope
Karen V.

Holiday Hours

Holiday Hours:

Saturday, 12/24/16: Normal Hours

Sunday, 12/25/16: Closed

Monday, 12/26/16: Normal Hours

Saturday, 12/31/16: Normal Hours

Sunday, 1/1/16: Closed

Monday, 1/2/16: Normal Hours

12.21.16 Open Workout 16.3

Skill: Row 2000m (Post WOD)

7 Min AMRAP
10 Power Snatch (75#/55#)
3 Bar Muscle Ups

or

10 Power Snatch (45#/35#)
5 Jumping Chest to Bar Pull Ups

Compare to: 3.11.16 

Jacque - 50 Rx
Lindsay Z. - 75
Maira - 98
Sara - 100
Gaylene - Mod
Dom - 90
Tom S. - 38 Rx
Grant - 82 Rx
Ravi - 90
Amarjit - 120
Anthony A. - 55
Bianca - 78
Bailey - Mod
Brenda D. - 62
Tara - Mod
Joe - Mod
Marika - 84
Dakota - 68
Mike S. - 64
Robert Mc. - 93
Jennifer Mc. - 62
Ariel - 102
Shruti  70
Jake - 96
Guido - 130
Gladys - 90
Ivo - 91
Nino - 75
Trinh - 75
Marvin - 75
Sandy - 76
Jessica T. - 90
Simon - 75

Advanced Weightlifting (AWL)
- Tempo Snatch (3 sec to Launch) - 5@75%, 2@80%, 5@85%
- Power Clean - 7x2 @ 75-85%
- Front Squats - 4x4 @ 80%

Joobin
Ernie
Tony
Kristine
Nick B.

12.20.16 Frontier

Skill: Back Squat - 5x5 @ 70-80%

3 Rounds - As Many Reps As Possible 
:90 work/:30 rest
6 Buprees
6 Hang Cleans (155#/105#)

Holiday Hours

Jacque - 60 Rx
Regina - 43 Rx
Russyl - 52 115#
Orlando - 57 Rx
Adam - 33 135#
Sara - 70 Rx
Maira - 62 65#
Adrienne - 77 55#
Grant - 84 Rx
Tom S. - 70 Rx
Eric Sr. - Mod
Kyle B. - 72 95#
Analilia - 52 65#
Jane - 65 55#
Karen W. - 52 55#
Tara - Mod
Brenda D. - 81 85#
Marika - 69 55#
Jeron - 56 115#
Danny - 59 135#
Ryan L. - 75 115#
Jewell - 64 85#
Shruti - 53 65#
Jake - 59 Rx
Kim - 108 65#
Vanessa - 76 75#
Suma - 45 25#
Christian - 74 85#
Irish - 74 75#
Chris T. - 34 Rx
Gladys - 83 45#
Bianca - 67 75#
AJ - 60 Rx
Ariel - 69 Rx
Cindy - 64 95#
Bryan - 63 95#
Hoangdan - 76 75#
Nino - 48 55#
Sandy - 40 55#
Jessica T. - 75 55#
Chris S. - 43 115#
Nicole C. - 68 75#
Ram - 64 135#
Karen V. - Mod

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

12.18.16 D18

Skill: Squat Clean - 2 Reps EMOM for 8 Mins


3 Rounds for time
20 Wall Balls
20 Sit Ups
20 Pull Ups
20 Box Jumps

Ravi - 13:47 Rx
Dom - 16:06 
Jessica T. - 13:10  
Arun - 16:42 
AJ - 13:32 Rx
Tierra - 15:08 
Joel - 14:22 
Adrienne - 13:27 
Kristine - 6:23 Mod
Brianna - 17:00 
Penelope - 9:06
Ryan C. - 13:23 Rx
Shanon - 10:56 Rx
Nita - 14:04 
Ivo - 12:02 Rx

AWL
- (1 Power Snatch + Snatch Balance + Overhead Squat) - 4@70-75%, 3@ 75-85%
- Snatch Grip Deadlift w/ Pause @ Launch (up & down) - 5x4 @ 90-100% 1RM Snatch
- Push Press - 5x4 @ 70-75%

Joobin
Robert Mc. 
Vanessa
Ram 

12.17.16 ATL

Skill: Assault Bike - 50 Cals for time

4 Rounds
12 Shoulder to Overhead (135#/95#)
48 Double Unders

Holiday Hours

Ariel - 7:50 Rx
Robert Mc. - 8:16 135#
Kristine - 5:09 Mod
Brianna - 5:18 25#
Kim - 4:43 65#
Ravi - 9:44 115#
Penelope - 8:20 55#
Gaylene - 4:43 Mod
Chris T. - 8:05 135#
Megan - Mod
Ram - 8:33 Rx
Sanjay - 9:09 95#
Shruti - 8:05 55#
CC - Mod
Manish - 6:24 65#
Nita - 6:21 40#
Bianca - 6:11 55#
Gladys - 8:24 55#
Jewell - 8:17 75#
Ivo - 4:58 85#
Christian - 7:42 85#
Joobin 36:03 Zeus
Tom S. - 46:16 Zeus
Tara - 44:11 Zeus