1.8.17 Lights Out!

Skill: Push Press - 5x8 - Weight by Feel

5 Rounds
10 Bar Rows
Run 200m
10 Dips
Run 200m

* Scale to Bike for Rain

Odeh - 17:00
Kyle B. - 18:59
Dom - 18:39
Kevin - 13:41
Manish - 19:11
Jewell - --
Honagdan - --
Mike J. - --
AJ - -- Rx
Teirra - --
Shanon - -- Rx
Ryan C. - -- Rx
Kristine - --
Brianna - --
Penelope - --
Ivo - --
Eric Sr. - --

AWL
- Power Snatches - 5x6 @ 50 - 65% (Speed!)
- Halting Deadlifts - 6x4 @ 90-100% of Clean
- Back Squats - 5x4 @ 80%

Robert Mc.
Joobin
Lauren
Vana
Chris T.
Orlando
Regina
Russyl
Anthony A.
Ryan L.

1.7.17 Partner WOD

Skill: Row 750m - Rest 1:1 - Row 750m



For time. No more than 10 Cals/Reps per partner
100 Calories Assault Bike
then
50 Clean & Jerks (135#/95#)

Penelope
Brianna
Ryan N.
Dylan
Gaylene & Kristine - 9:50
Hoangdan - 12:32
Teirra & Jessica T. - 11:02
Manish - 11:44
Josh & Robert Mc.  -12:49
Grant & AJ - 9:05 Rx
Sandy - Mod
Nick & Lindsay Z. - 12:39
Joobin - 39:42  Rx 7's
Brenda H. & Yajaira - 13:18
Chris T. & Subhi - 11:23
Rich - Mod
Nita & Bianca - 13:58
Nick B. - Mod
Jason G. & Tom S. - 8:20
Carmen M. & Vishant - 15:10
Karen W. & Eric Sr. - 15:00
Bailey - Mod
Tara - Mod

1.6.17 The Seven

Skill: Warm Up and Get Ready for WOD!

7 Rounds
7 HSPU's
7 Thrusters (135#95#)
7 Knee to Elbow
7 Deadlifts (245#/165#)
7 Burpees
7 AKBS (32kg/20kg)
7 Pull Ups

Compare to: 4.12.16 , 6.9.15 , 1.30.14 , 3.11.13

Analilia - 38:11
Manish - 38:41
Adam - 266
Grant - 37:21 Rx
Carmen C. - 30:21
Sara - 41:18 Rxish
Jacque - 266 Rx
Sean K. - 39:56
Bobbie - 39:47

TBT to our first "Seven" WOD on 3.11.2013

Regina - 41:25
Orlando - 234
Jane - 33:01
Sandy - 33:02
Bianca - 38:14
Bailey - Mod
Tara - Mod
Karen W. - 36:48
Alvin - Mod
Quang - 245
Joe - Mod
Cindy - 329
Brenda D. - 33:48
Leslie - 39:32
Jake - 266
Ariel - 37:01 Rx
Danny - 289
Kim - 27:50
Rohan - Mod
Tom S. - 36:45
Gaylene - 23:35
Penelope - 34:17
Chris T.  - 283
Jewell - 30:45
Ivo - 24:06
Christian - 35:28
Justin - 196
Shanon - 42:10 Rx
Ryan C. - 294
AJ - 41:00 Rx
Teirra - 28:30
Suma - 294
Gladys - 30:56
Nita - 31:57
Marvin - 39:17

AWL
- (Squat Clean + Jerk Dip) - 7x3 @ 75-85% 
- Back Squats - 4x7 @ 70-75%
- Strict Press - 4x7 WBF

Joobin
Lauren
Brianna
Ram
Ryan L. 
Andres
Tony
Anthony A. 
Kristine

1.5.17 Barracuda

Skill: Tabata - :20 Sit Ups :10 Rest :20 Hollow Hold :10 Rest for 8 Mins

4 Rounds - Score total Push ups
:90 seconds to complete
50 Double Unders
AMRAP Push Ups

Regina - 35
Jesse - 28
Claudette - 120
Sara - 21 Rx
Bobbie - 55
Sean K. - 90
Carmen C. - 29
Bianca - 53
Ernie - 90 Rx
Sandy - 41
Kyle B. - 35
Grant - 114 Rx
Eric Sr. - Mod
Robert Mu. - 23 Rx
Steve P. - 30
Dom - Mod
Jenifer - 50
Amarjit - 60
Brenda D. - 48
Megan - Mod
Joe - Mod
Quang - 82
Alvin - 62
Danny - 43 Rx
Ryan L. - 88
Jason G. - 97
Rich - 35
Blair - 35
Dakota - 63
Martin - 40
Adrienne - 58
Josh - 63
Christian - 82
Ariel - 67 Rx
Jake - 103
Gladys - 74
Suma - 55
Leslie - 52
Ryan C. - 52
Shanon - 68 Rx
CC - 38
Ram - 51 Rx
Odeh - 67
Gaylene - 125s
Cindy - 63
Anthony A. - 50
Hoangdan - 95
Evelyn - 48
Ivo - 70
Brianna - 44
Kristine - Mod
Stephanie V - 66
Marvin - 61
Carmen M. - 105
Nicole C. - 38
Chris S. - 94
Jennifer Mc. 29
Rhyna - 56

Endurance
For time.
50 Box Jumps
Run 200m (Curb)
50 Pull Ups
Run 200m
50 Sit Ups
Run 200m
50 Air Squats
Run 200m
50 Push Ups
Run 200m
50 Hollow Rocks

Ram
Russyl
Steve V.
Brandi
Karen V.

1.4.17 I Love Lift

Skill: Snatch - 5x3 - Touch & Go - As heavy as possible

Back Squat
5x4 @ 70-80%

Karen V.  
AJ
Manish 
Leslie 
Steve P. 
Lindsay Z. 
Analilia
Jacque 
Maira
Sara
Kyle B.
Tom S.
Nino
Jane
Grant
Bianca
Eric Sr.
Bailey
Karen W.
Brenda D.
Perla
Gaylene
Joe
Alvin
Quang
Jenifer
Penelope
Hoangdan
Steve V.
Brandi
Stephanie V.
Jake
Melina
Tom T. 
Marika
Tara
Ryan N.
Martin
Dakota
Jason G. 
Jewell
Robert Mc. 
Jennifer Mc. 
Jesse
Mike S.
Chris T. 
Vishant
Randy
Subhi
Brenda H. 
Guido 
Suma
Gladys
Trinh
Simon
Kim
Mike J. 
Bryan
AJ
Teirra
Rich
Cindy
Ivo

AWL
- (2 Hang Snatch + 2 OHS) x 6 @70-80%
- Front Squats - 5x5 @ 75-85%
- Push Jerk - 6x3 @ 70-80%

Tim
Nick B.
Tony
Carlos
Lauren
Anthony A.
Bernie
Joobin
Russyl

1.3.17 Uphill

Skill: Pull Ups - Max Rep Attempt or 5x10

21 - 15 - 9 
Push Press (135#/95#)
Box Jumps (30"/24")

AJ - 5:54 Rx
Steve P. - 6:34 65#
Analilia - 7:05 55#
Grant - 7:31 Rx
Carmen C. - 8:09 75#
Robert Mc. - 10:06 Rx
Jacque - 7:59 Rx
Regina - 7:23 Rx
Orlando - 6:47 135#
Teirra - 4:14 55#
Jenifer - 7:19 55#
Sara - 7:30 Rx
Jane - 8:18 55#
Sandy - 6:25 55#
Minh - 7:28 35#
Linh - 7:37 35#
Tom S. - 5:54 Mod
Eric Sr. - Mod
Bailey - Mod
Brenda D. - 2:59 55#
Chris D. - 8:14 Rx
Perla - 3:59 15#
Madison C. - Mod
Joe - 4:54 Rx
Alvin - 6:42 75#
Quang - 7:32 Rx
Dom - 6:15 65#
Jason G. - 7:29 Rx
Danny - 7:50 95#
Tom T. - 6:48 115#
Melina - 6:37 85#
Tara - Mod
Rohan - Mod
Joobin - Mod
Stephanie V. - 7:41 55#
Adrienne - 5:14 40#
Robert Mu. - 10:08 115#
Nita - 6:14 45#
Josh - 6:20 75#
Kim - 4:08 55#
Nino - 8:37 45#
Gladys - 5:48 35#
Ariel - 6:02 95#
Nick B. - 9:29 Rx
Subhi - 7:17 35#
Christian - 6:36 95#
Trinh - 5:14 35#
Gaylene - 7:12 60#
Penelope - 5:15 55#
Brianna - 5:47 35#
Kristine - 4:53 50#
Hoangdan - 6:31 65#
Bryan - 7:54 95#
Rhyna - 6:02 55#
Jessica T. - 7:00 55#
Odeh - 6:09 75#
Ram - 7:25 115#
Tony - 10:39 105#
Marvin - 9:15 65#
Carmen M. - 10:02 55#
Chris S - 10:34 95#
Nicole C. - 8:52 55#

Endurance
- Row 2000m for time.

Andres
Ram
Karen V.
Brenda H. 
Russyl

1.2.17 Jump Start

Skill: Deadlifts - 2 Reps EMOM for 12 mins (85%)


5 Rounds
8 Hang Cleans (95#/65#)
32 Air Squats
16 V-Ups
2 40ft Bear Crawls

Happy New Year!

Jacque - 13:37 Rx
Karen V. - 194
Manish - 17:18 70#
Tom T. - 12:09 Rx
Tom S. - 14:47 Rx
Melina - 13:55 Rx
Karen W. - 16:04 55#
Chris T. - 16:00 Rx
Sean K. - 12:31 Rx
Regina - 15:02 Rx
Orlando - 15:28 Rx
Grant - 13:41 Rx
Ernie - 13:09 Rx
Bernie - 17:05 Rx
Joobin - 9:16 Rx
Joe - 12:37 Rx
Robert Mu. - 16:15 Rx
Tara - Mod
Brenda D. - 11:21 Rx
Kristine - 12:56 16kg
Lise - 13:46 35#
Leslie - 13:40 Rx
Nino - 21:07 55#
Trinh - 15:00 55#
Marika - 15:11 60#
Maira - 16:39 Rx
Laura - 13:44 Rx
Jake - 12:47 Rx
Brenda H. - 15:53 Rx
Chris D. - 14:32 Rx
Vanessa - 13:28 Rx
Claudette - 13:38 Rx
Hoangdan - 13:06 Rx
Josh - 186 75#
Vishant - 17:30 75#
Kim - 8:51 Rx
Andres - 189 Rx
Sara - 9:56 Rx
Subhi - 182 Rx
Rich - 16:05 85#
Blair - 15:45 Rx
Nita - 15:07 55#
Gaylene - 14:41 Rx
Christian - 14:$6 75#
Jamie - 14:54 55#
Odeh - 15:40 75#
AJ - 11:05 Rx
Teirra - 14:47 45#
Penelope
Brianna
Dylan
Zoe
Madison S.