1.22.17 J.22

Skill: Front Squat - 4 Reps EMOM for 8 Min at 65-75%

10 Rounds
5 Hang Snatch (95#/65#)
10 Air Squats

Jewell - 10:01 Rx
Jessica T. - 10:07 55#
Vishant - 11:55 65#
Odeh - 10:57 75#
Josh - 10:28 75#
Tom S. - 8:00 Rx
Adam - 10:30 Rx
Ryan C. - 6:27 75#
Shanon - Mod
Kristine - 11:22 55#
Brianna - 10:58 35#
Christian - 10:47 75#
Jake - 10:22 Rx
Ivo - 6:33 75#
Adrienne - 7:31 40#
Mike J. - 10:10 75#
Nita - 9:31 40#
AJ - 6:04 Rx

AWL 
- Muscle Snatch - 7x3 @ 60%
- Tall Clean - 5x2@70%, 5x1@80%
- Back Squats - 4x4 @ 80-85%

Regina 
Chris T. 
AJ
Irish
Lauren
Kim
Brenda D.
Bernie
Ernie

1.21.17 Beatrice

Skill: Agility Stations - 15 Min AMRAP

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Toes to Bar
American KB Swings (32kg/20kg)

Brianna - TC
Dylan - TC
Ryan N. - TC
Penelope - TC
Gaylene - 8:23 20kg
Kristine - Mod
Hoangdan - 7:57 16kg
Steve P. - 7:57 16kg
Ryan Mc. - 7:16 32kg
Robyn - 7:32 20#
Dom - 10:02 16kg
Bryan - 8:58 20#
Robert Mc. - 10:42 Rx
Sandy - 8:08 12kg
Jessica T. - 8:09 12kg
Grant - 5:54 Rx
Jenifer - 8:07 14kg
Josh - 11:21 28kg
Karen W. - 9:45 12kg
Dennis - 9:10 rx
Mike J. - 7:50 20kg
Arun - 8:13 12kg
Ryan L. - 8:45 24kg
Ivo - 6:41 24kg
Nita - 8:20 12kg
Chris T. - Mod
Tara - Mod
Jason G. - 6:47 32kg
Rich - 7:54 20kg
Charise - 9:41 12kg
Blair - 7:40 16kg
Jake - 8:47 20kg

1.20.17 Air Force

Skill: WOD Prep and Review

For time. (4 Burpees EMOM)
20 Thrusters (95#/65#)
20 Sumo Deadlift High Pulls
20 Push Press
20 Overhead Squats
20 Front Squats

Nik - 16:00 65#
Jacque - 8:43 Rx
Manish - 15:45 65#
Brenda H. - 10:57 55#
Yajaira - 15:50 55#
Sara - 7:49 Rx
Grant - 7:36 Rx
Tom S. - 7:45 75#
Joel - 10:48 65#
Ariel - 8:44 Rx
Michael M. - 13:45 65#
Laura - 10:37 Rx
Carmen C. - 10:35 Rx
Raquel - 6:58 Rx
Chris T. - Mod
Maira - 12:00 55#
Orlando - 15:49 Rx
Regina - 9:54 Rx
AJ - 5:37 Rx
Kyle B. - 12:55 75#
Sandy - 12:54 55#
Eric Sr. - Mod
Sean K. - 10:44 75#
Tara - Mod
Bianca - 16:46 55#
Ana - 10:34 55#
Joe - Mod
Nick B. - 7:57 Rx
Quang - 10:58 Rx
Christian - 10:57 65#
Dennis - 8:46 75#
Danitza - 8:59 15#
Tom T. - 9:58 Rx
Gladys - 11:38 35#
Jason G. - 16:43 Rx
Ram - 12:35 Rx
Ivo - 9:55 65#
Chris D. - 12:57 Rx
Vanessa - 14:50 Rx
Jewell - 11:50 55#
Melina - 12:38 Rx
Chris T. - Mod
Ryan C. - 9:57 95#
Shanon - 8:58 Rx
Gaylene - 12:39 65#
Evelyn - 12:53 35#
Hoangdan - 16:41 55#

AWL
- (Squat Clean + Front Squat + 2 Jerks) x 3@75%, 3@80%, 3@85% of C&J
- Snatch Pull - 2x5@85%, 3x3@95%, 4x1@100+%
- Front Rack Support - 5x7secs Starting at Front Squat Max and increasing load.

Simon
Trinh
Andres
Kristine
Lauren
Jacque

1.19.17 Arc

Skill: Deadlift - 3 Reps EMOM for 7 Mins @ 75-85% of your Max.

Row 1000m for time.

Regina - 4:18.1
Orlando - 3:40.1
Rich - 4:30.0
Sara - 3:40.9
Jacque - 4:09.6
Mike J. - 4:08.4
Carmen C. - 4:49.3
Lindsay Z. - 3:59.7
Grant - 3:18.6
Chris T. - Mod
Kyle B. - 4:09.9
Dan - 3:29.4
Tom S. - 3:26.7
Sandy - 4:18.6
Nino - 3:58.8
Bianca - 4:18.8
Eric Sr. - 4:09.4
Blair - Mod
Ana - 4:18.1
Tara - Mod
Joe - 3:28.1
Quang - Mod
Steve P. - 4:00.0
Jenifer - 4:41.4
Dom - Mod
Alvin - Mod
Jennifer Mc. - 4:35.8
Robert Mc. - 3:39.3
Tom T. - 3:26.3
Brenda D. - 9:47 AF 55
Dakota - 4:31.3
Marika - 4:56.1
Raquel - 3:51.0
Adrienne - 4:13.5
Josh - 3:57.9
Ram - 3:44.5
Gladys - 4:33.2
Mike S. - 4:10.8
Guido - 4:12.9
Christian - 3:48.0
Suma - 5:15.4
Jesse - 4:48.4
Ariel - 3:30.2
Ivo - 3:33.5
Nick B. - 3:24.8
AJ - 3:27.6
Cindy - 4:01.3
CC - 4:42.9
Jorge - 6:16.9
Jon - 4:17.2
Carmen M. - 4:38.8
Chris S. - 4:05.1
Nicole C. - 5:09.0
Odeh - 3:48.4
Kristin - 5:01.8
Charise - 4:41.9
Joobin - 3:30.6

Endurance 
- Row 1k for time.
- Assault Bike 300 Cals w/ Partner

Marvin
Rich
Gaylene
Brenda H.
Steve V.
Brandi V.
Karen V.
Jessica H.
Rich
Yajaira 
AJ
Russyl

1.18.17 Muscle Up then Squat

Skill: Muscle Ups - Attempt at Max Unbroken or 6x4 or Chest to Bar Pull Ups 5x10

Back Squat 5x2 @ 80-90%

then

5-10 Mins Bike/Row/or Run

then Stretch!

Nik
Brenda H. 
Yajaira
Claudette
Manish
Karen V.
Leslie
Sara
Grant
Mike J.
Analilia
Maira
Arun
Kyle B. 
Jane
Tom T. 
Sandy
Ryan L. 
Tara
Steve P.
Russyl
Madison
Brandi P.
Hoangdan
Ryan N.
Joe
Brenda D.
Quang
Karen W.
Dennis
Jenifer
Alvin
Robert P. 
Don
Dakota
Hong
Jesse
Gladys
Simon
Trinh
Laura
Nino
Jewell
Ivo
Steve V.
Cindy

Advanced Weightlifting (AWL)
- Power Snatch w/ Pause at Launch - 10 @ 70%, 10 @ 75%
- Overhead Squat - 3x3 @ 75-85%
- Power Clean - 15 @ 75-85%
- Back Squat - 4x4 @ 75%

Irish
Joobin
Vanessa
Ernie
Ram
Vishant
Anthony A.
Tony

1.17.17 Elizabeth

Skill: Strict Press - 6x2 @80-90%

21 - 15 - 9
Cleans (135#/95#)
Dips

Compare to: 6.13.16 , 1.19.16 , 4.28.15 , ...

Grant - 4:33 Rx
Adam - 9:53 Rx
Sean K. - 8:04 95#
Carmen C. - 7:50 95#
Regina - 6:50 95#
Lindsay Z. - 7:04
AJ - 6:01 Rx
Sara - 8:40 95#
Maira - 7:46 65#
Claudette - 9:16 65#
Tom T. - 6:33 Rx
Jane - 7:32 40#
Bianca - 7:47 75#
Sandy - 7:43 55#
Mike O. - Mod
Lauren - 10:03 95#
Jason G. - Mod
Tom S. - Mod
Tara - Mod
Alvin - 6:30 115#
Joe - 5:24 Rx
Melina - 7:49 95#
Quang - 6:56 135#
Dom - 6:51 105#
Brenda D. - 6:57 95#
Marika - 9:17 75#
Christian - 8:03 95#
Joobin - 5:53 Rx
Evelyn - 6:16 45#
Mike S. - 6:35 95#
Kat - 7:52 55#
Chris T. - 7:28 135#
Suma - 6:53 35#
Nita - 6:53 65#
Guido - 6:25 55#
Marvin - 9:46 75#
Jose - 8:37 135#
Nino - 8:50 65#
Kim - 5:12 85#
Cindy - 8:12 95#
Hoangdan - 7:01 85#
Trinh - 6:06 65#
Nick B. - 6:51 Rx
Adrienne - 8:35 Mod
Rich - 5:20 75#
Ram - 7:26 135#
Justin - 9:20 Rx
Odeh - 7:28 85#
Chris S. - 10:06 95#
Nicole C. - 8:08 65#

Endurance
- Run 900m (3 Laps) x 6 (Rest 2 Mins)

Gaylene
Penelope
Karen V. 
Brenda H. 
Ram
Yajaira
Andres

1.16.17 Willie

Skill: Row 1k & Bike 1 Mile

3 Rounds
Run 800m
5 Front Squats (225#/155#)
Run 200m
11 Chest to Bar Pull Ups
Run 400m
12 American KB Swings (32kg/20kg)

Analilia - 126 60#
Karn V. - 100 70#
Regina - 20:09 105#
Nik - 25:00 65#
Grant - 24:51 Rx
Claudette - 28:21 65#
Maira - 28:14 85#
Tom T. - 128 205#
Melina - 29:57 105#
Christian - 29:50 135#
Dan - 28:05 125#
Kyle B. - 29:59 95#
Sean K. - 27:13 115#
Eric Sr. - Mod
Tara - Mod
Jose - 41:52 145#
Ana - 27:11 105#
Gaylene - 29:02 135#
Karen W. - 34:57 65#
Jewell - 26:48 95#
Lauren - AWL
Tony - AWL
Dennis - 28:55 155#
Chris D. - Mod
Jenifer - 34:27 65#
Quang - 28:17 165#
Joobin - 25:08 Rx
Ryan N. - TC
Carmen C. - 27:39 105#
Alvin - 27:26 135#
Hoangdan - 29:28 95#
Rob P. - 19:40 (2) 45#
Vanessa - 27:58 95#
Sara - 29:25 135#
Ram - 30:14 195#
Dakota - 29:05 45#
Rich - 27:44 95#
Charise - 107 65#
Cindy - 28:19 105#
Nino - 100 65#
Shanon - 26:51 105#
Leslie - 146 85#
Nick B. - 25:26 Rx
AJ - 111 Rx
Trinh - 113 65#
Mike J. - 27:45 135#
CC - 94 65#
Nita - 28:06 65#
Manish - 28:45 115#
Jessica T. - 25:31 65#
Vishant - 112 95#
Russyl - 27:09 145#
Kim - 23:27 85#
Marvin - 137 95#
Brenda D. - 28:45 85#