1.15.17 Hundo

A.) Assault Bike - :30 secs on / :30 secs off for 10 Mins

B.) Jump Rope - 2 Min AMRAP x 3


C.) 100 Sit Ups for time


Jewell - 4:58
Jessica H. - 7:01
Karen W. - 3:48
Kyle B. - 6:01
Kevin - 3:20
Mike - 5:10
Nita - 4:58
Manish - 6:03
Hoangdan - 5:33
Vanessa - 3:18
Chris D. - 4:55
Carmen M. - 5:11
Marvin - 5:57
Shanon - 3:13
Bianca - 5:00

AWL
- Snatch Push Press - 4x5 @ 70-80%
- Snatch Balance - 5x2 @ 80-90%
- Clean Pull - 7x3 @ 90-100%
- Back Squat - 4x6 @70%

Robert Mc. 
Joobin
Kim
Bernie
Ernie
Chris T. 
AJ
Teirra

1.14.17 Climb

Skill: Overhead Squat - 5 Reps EMOM for 8 Mins (Weight by Feel)

9 - 15 - 21
Snatch (95#/65#)
HSPU's

Hoangdan - Mod
Ryan N. - TC
Laura - 10:01 65#
Robert Mc. - 9:43 Rx
Ariel - 11:22 Rxish
Dom - 81 75#
Josh - 10:41 75#
Odeh - 10:28 65#
Christian - 10:18 65#
Chris T. - Mod
Nita - 10:02 45#
Tom S. - 8:30 Mod
AJ - 82 Rx
Teirra - 6:01 45#
Arun - 9:39 35#
Grant - 7:03 Rx
Joobin - 10:45 Rx
Dennis - Mod
Bianca - 83 65#
Ivo - 6:33 75#
Kat - 9:00 35#
Tara - Mod
Carlos - 9:04 65#
Rich - Mod
Ram - 13:10 Rx
Vanessa - Mod 

1.13.17 Jan

Skill: Deadlift - 2x4 @80%, 3x2 @90%


20 Min AMRAP
30 Double Unders
3 Muscle Ups
9 Front Squats (165#/115#)
1 Rope Climb

Ana - 466 65#
Sara - 245 115#
Manish - 312 115#
Grant - 295 Rx
Sean K. - 293 95#
Adam - 215 95#
Lindsay Z. - 367 85#
Carmen C. - 218 95#
Maira - 534 65#
Joe - 288 Rx
Tom T. - 299 135#
Jane - 336 65#
Regina - 347 105#
Orlando - 326 165#
Dan - 324 95#
Tara - Mod
Nino - 386 75#
Bernie - Mod
Brenda D. - Mod
Karen W. - 520 35#
Gaylene - 458 85#
Adrienne - 453 65#
Robert Mu. - 367 135#
Leslie - 422 55#
Evelyn - 397 50#
Jason G. - 315 165#
Shruti - 452 65#
Quang - 520 115#
Tom S. - 368 145#
Jenifer - 417 75#
Jacque - 246 Rx
Jesse - 588 - 105#
Ariel - 468 165#
Marvin - 469 95#
Hoangdan - 519 - 75#
Jewell - 385 85#
Melina - 402 105#
Ram - 469 165#
Shanon - 245 85#
Ryan C. - Mod
Subhi - 405 
Chris T. - 335 135#

AWL
- (3 Position Clean + 1 Jerk) x 4 @65-75%
- (2 Position Clean + 1 Jerk) x 3 75-80%
- Clean & Jerk x 4 @80-90%
- DB Lunges - 4x20 (Weight By Feel)
- Pendlay Rows - 5x5 @ 50% of C&J

Carlos
Irish
Robert Mc.
Jennifer Mc.
Vanessa
Chris D.
Joobin
Andres
Cindy
Kristine
Brianna

1.12.17 Get Down!

Skill: Strict Press - 7x3 @ 70-80%

Score total burpees.
0:00 - 3:00
Row 500m
AMRAP Burpees
3:00 - 8:00
Rest
8:00 - 11:00
Row 500m
AMRAP Burpees

Carmen C. - 23
Sara - 33
Vishant - 12
Orlando - 26
Robert Mc. - 35
Adam - 30
Analilia - 17
Jennifer Mc. - 24*
Regina - 24
Vanessa - 33
Jesse - 23*
Maira - 20
Kyle B. - 17
Grant - 44
Sandy - 20
Eric Sr. - Mod
Ryan S. - 45
Ernie - 44
Brenda D. - 26
Karen W. - 16
Jenifer - 13
Steve P. - Mod
Blair - Mod
Quang - Mod
Tara - Mod
Robert Mu. - 26
Ryan L. - 39
Adrienne - 20
Joobin - 42
Tom T. - 36
Jewell - 27
Matt - 21
Mike S. - 27
Jacque - 34
Guido - 25
Jake - 37
Ram - 47
Melina - 25
Dom - 35
Shanon - 31
Ryan C. - Mod
Nino - 12
Subhi - 30
Kim - 40
Suma - 24 *
Bryan - 26
Rich - 16
Laura - 31
Tom S. - 38
Simon - 21
Hoangdan - 28
Jessica T. - 30
Stephanie V. - 17
Ana - 23
Tony - 29
Trinh - 15
Sanjay - 28
Shruti - 20
Carmen M. - 26
Marvin - 23
Kristine - 46*
Nicole C. - 15
Chris S. - 23
Odeh - 26
Gaylene - 40*

Endurance
- Run 1 Mile for time
- 15 min AMRAP
5 Cal Bike
Run 300m
10 Cal Bike
Run 300m
15 Cal Bike
Run 300m
....

Jessica H. 
Brenda H. 
Yajaira
Steve V.
Brandi V.

1.11.17 Dogma

Skill: Assault Bike - 3 miles (Men) / 2 Miles (Women)

6 Rounds
6 Toe to Bar
6 Box Jumps
6 Sumo Deadlift High Pulls (75#/55#)

Karen V. - 7:03/7:23 35#
Yajaira - 6:18/8:25 55#
Brenda H. - 6:10/7:53 55#
Manish - 9:30/9:30 65#
AJ - 4:57(3km)/7:14 Rxish
Analilia - 3:45 (2km)/6:41 55#
Russyl - 7:59/6:52 75#
Grant - --/4:06 Rx
Maira - 5:57/7:00 55#
Sara - 5:10/5:12 Rx
Kyle B. - 8:35/7:43 75#
Jane - 8:05/7:54 55#
Sandy - 5:52/7:25 35#
Tom T. - 8:06/6:48 Rx
Tom S. - 8:04/6:28 Rx
Claudette - 6:16/9:08 55#
Tara - Mod
Bianca - 5:57/7:52 55#
Karen W. - 10:59/10:53 55#
Brenda D. --/7:28 Rx
Ana - 6:07/7:02 Rx
Hoangdan - 6:05/6:59 Rx
Ryan N. - TC
Joe - 8:04/5:15 Rx
Quang - 7:54/5:58 Rx
Jose - 11:56/9:02 75#
Rohan - Mod
Ryan L. - --/7:27 75#
Dakota - 6:19/7:18 45#
Rob P. - 10:08/8:15 10kg
Jennifer Mc. - 9:40/9:35 45#
Robert Mc. - 7:27/6:28 Rx
Kim - 5:52/4:38 Rx
Josh - 9:34/8:43 Rx
Simon - 9:41/6:35 65#
Trinh - 6:22/6:00 35#
Shruti - 6:23/9:42 45#
Shanon - 5:35/4:25 Rx
Ryan C. - --/7:25 Mod
Gladys - 6:15/5:55 35#
Suma - 10:32/5:49 10kg
Chris T. - 7:23/7:40 75#
Jesse - 10:26/6:01 65#
Jake - 7:48/7:02 Rx
Melina - 5:59/6:52 Rx
Evelyn - 6:31/9:20 35#
Cindy - 6:22/6:57 Rx
Leslie - 6:37/8:32 55#
Ivo - Mod

AWL
- (Snatch Pull + Snatch) x 5 @70-75%
- Full Snatch - 5 @ 75-85%
- Front Squat w/ 2sec pause - 7x2 @ 75-85%
- Sotts Press - 5x5 Weight by Feel

Carlos
Joobin
Vanessa
Nick B. 
Irish
Lauren 
Andres
Kristine

1.10.17 Squat!

Skill: HSPU's - Attempt at Max Reps or 5x10

Back Squat
7x3 @ 75-85%

Bike / Row / Run for 5-10 mins 
Mobilize & Stretch

CrossFit Total on 1/27

Robert Mc. 
Jennifer Mc.
Sean K. 
Carmen C. 
Adam
Lindsay Z. 
Regina
Mike J. 
Jacque
Sara
Grant
Maira
Sandy
Arun
Jane
Robert Mu. 
Tara
Jenifer
Steve P.
Madison
Bernie
Brenda D.
Karen W.
Patrick K.
Ryan L.
Alvin
Quang
Dom
Joe
Rich
Christian
Jewell
Charise
Dakota
Gladys
Trinh
Jake
Subhi
Nita
Melina
Ariel
Cindy
Stephanie V.
Jessica T.
Josh
Nick B. 
Odeh
Ivo
CC
Kristine
Marvin
Carmen M.
Tom T. 

Endurance
- Bike 50 Cals x 4 (2 Min Rest between)
- Row 500m x2 (2 Min Rest between)

Andres
Chris T.
Yajaira
Brenda H. 
Karen V.
Mike J.
Ram
Gaylene
Penelope
Nick B. 

1.9.17 Squished

Skill: Squat Clean - 2x5@70%, 3x3@80%, 4x1@90%

2 Rounds
30 Wall Balls
50 Sit Ups
30 Overhead Lunges (95#/65#)

Brenda H. - 210 55#
Yajaira - 190 55#
Karen V. - 140 15#
AJ - 10:42 Rx
Analilia - 14:01 35#
Christian - 14:57 65#
Adam - 211 Rx
Regina - 210 Rx
Orlando - 196 Rx
Grant - 8:52 Rx
Kyle B. - 14:57 95#
Sandy - 13:31 55#
Tom S. - 13:55 115#
Jennifer Mc. - 155 35#
Sean K. - 206 75#
Tara - Mod
Rich - 15:23 25#
Blair - 14:29 45#
Brenda D. - 13:38 55#
Dylan - TC
Penelope - TC
Brianna - TC
Madison - TC
Brandi S. - TC
Ryan N. - TC
Gaylene - 10:00
Jenifer - Mod
Steve P. - Mod
Hoangdan - 14:32 35#
Alvin - 12:25 95#
Rohan - Mod
Quang - 13:42 95#
Ryan L. - 11:55 65#
Joe - 9:30 Rx
Steve V. - 12:00
Brandi V. - 14:00
Ram - 9:05 Rx
Jason G. - 216 95#
Joobin - 8:13 Rx
Ryan C. - 10:49 95#
Andres - 11:51 65#
Sara - 8:49 65#
Suma - 14:57 10#
Gladys - 14:45 35#
Subhi - 15:00 55#
Josh - 14:43 65#
Adrienne - 12:31 35#
Shanon - 11:23 Rx
Trinh - 15:00 45#
Simon - 190 65#
Robert P. - 9:53
Kim - 10:52 55#
Nita - 11:54 35#
Melina - 13:51 Rx
Cindy - 14:!5 65#
Travis - 198 65#
Justin - 170 Rx
Leslie - 15:00 55#
Nick B. - 10:16 Rx
Ivo - 11:23 75#
Ariel - 13:35 Rx
Jessica T. - 13:10 35#
Russyl - 14:20 85#
Tom T. - 191 Rx
Marvin - 15:00 45#
Odeh - 13:25 65#
Vishant - 13:10 45#
Sanjay - 198 65#
Shruti - 15:00 35#
Ana - 12:14 55#
Amarjit - 11:09 65#
Rhyna - 12:52 55#