2.5.17 Bernie Day

Skill: KB Windmill - 5x12 (6R/6L)


21 - 15 - 9
Push Press (95#/65#)
Front Squat
Burpees

Tom S. - 10:38  Rx
Kevin - 8:39 Rx
Kren W. - 14:35 55#
Robert Mc. - 8:40 Rx
Jennifer Mc. - 16:28 45#
Mike J. - 15:40 75#
Jessica H. - 13:40 35#
Hoangdan - 10:44 Rx
Vanessa - 9:49 Rx
Chris D. - 11:34 Rx
Eric Sr. - Mod
Shruti - 16:52 55#
Odeh - 12:44 75#
Rich - Mod
Nita - 10:49 45#
Adrienne - 12:50 55#
Ivo - 9:32 85#
Brianna - 13:27 35#
Kristine -  8:18
Miguel - 12:13 65#
Carmen M. - 16:15 35#
Charise  11:57 55#

AWL
- High Hang Cleans 5@70%, 5@75%, 5@80%
- Push Jerks - 5x5 @ 75-85%
- Snatch Lift Off - 5x4 @100+%


Ariel
Bianca
Chris T. 
Regina
Orlando
Tom T.
Kim

2.4.17 Lincoln

Skill: Back Squat - 4x8 working up to a heavy 8

3 Rounds
10 Cleans (115#/85#)
30 RKBS
50 Double Unders

Megan S. - TC
Ryan N. - TC
Madison - TC
Dylan - TC
Brianna - TC
Penelope - TC
Gaylene - 8:51 85#
Hoangdan - 9:12 85#
Vanessa - 11:51 Rx
Robert Mc. - 9:11 115#
Ariel - 7:47 Rx
Sandy - 9:58 65#
Nik - 12:32 95#
Dom - 12:45 115#
Kat - 12:17 65#
Odeh - 9:16 75#
Eric Sr. - Mod
Jewell - 9:03 65#
Jason G. - 10:48 Rx
Ivo - 10:10 95#
Miguel - 12;26 65#
Mike J. - 10:40 95#
Shanon - 8:44 Rx
Carlos - 9:58 95#
Christian - 10:49 95#
AJ - 9:38 Rx
Teirra - 6:56 75#
Vishant - 10:42 65#
Karen W. - 9:55 55#
Subhi - 11:05 Mod
Nita - 9:55 55#
Ryan L. - 9:10 115#
Natasha - AWL
Rich E. - 10:17 953
Chris T. - Mod
Tara - 7:11 55#

2.3.17 F3

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

5 Rounds
15 Pull Ups
20 Overhead Lunges (45#/35#)

Mike E. - 12:16
Nik - 112 Rx
Debbie - 11:00
Travis - 143 Rx
Manish - 13:34
Carmen C. - 15:39 Rx
Sara - 11:12 Rx
Grant - 6:29 Rx
Adam - 13:25 Rx
Tom T. - 11:51 Rx
Raquel - 13:32 Rx
Sean K. - 13:41 Rx
Nita - 12:34
Bianca - 13:45
Regina - 13:56
Orlando - 15:07
Tara - Mod
Ana - 6:40 
Bernie - 10:00 Rx
Jenna - Mod
Megan - Mod
Joe - Mod
Christian - 13:39 
Russyl - 9:51
Kim - 7:53
Marvin - 11:15
Brenda D. - Mod
Rohan - Mod
Jon - 13:32
Jason G. - 13:39
Kyle B. - 11:40
Ivo - 10:07
Jacque - 11:05 Rx
Matt - 14:57
Taneisha - 11:43
Austin - 10:00
Ram - 12:01 Rx
Nick B. - 7:48 Rx
Teirra - 11:19
AJ - 8:26 Rx
Shanon - 8:26 Rx
Ryan C. - Mod
Leslie - 14:22 
Jesse - 15:10

AWL
- Push Press - 2x5@60%, 3x3@70%, 4x1@80-90%
- Floating Snatch Deadlifts - 5x4 Weight by Feel
- Front Squat - 4x8 @ 60%

Melina 
Ariel
Robert Mc. 
Cindy
Tony
Carlos
Vanessa
Chris D.
Kristine
Andres
Brianna
Lauren

2.2.17 Spicy Meatball

Skill: Toe to Bar - (Pick One) 10x3, 8x5, 7x7, 5x10, or 4x15

For time.
Row1k
100 Box Jumps
100 Hollow Rocks
100 Burpees

Regina - 23:23
Orlando - 28:23
Lindsay Z. - 21:51
Sara - 24:45
Grant - 22:53 
Adam - 27:42
Carmen C. - 24:24 
Jesse - 250
Sean K. - 23:21
Robert Mu. - 28:28
Tom T. - 26:41
Raquel - 24:04
Sandy - 30:10
Eric Sr. - Mod
Karen W. - 27:44
Joobin - 21:03
Jenifer - 37:27
Subhi - 25:19
Quang - 22:17 Rx
Kyle B. - 23:39 
Dom - Mod
Nick B. - 27:36
Laura - 22:18
Matt - 29:00
Jacque - 23:18
Bianca - 25:16
Stephanie S. - 14:04
Melina - 23:30 
Suma - 26:23
Robert Mc. - 22:06
Jennifer Mc. - 31:10
Jewell - 24:37
Ana - 25:53
Jose - 26:36
Adrienne - 23:00
Rich - 25:40
Simon - 27:52
Leslie - 25:27
Hoangdan - 25:34
Ivo - 26:37 
Bryan - 27:10
Jessica T. - 23:14
Trinh - 29:10
CC - 205
Rhyna - 26:49
Ram - 20:15
Kevin - 23:02
Jorge - 23:00
Jon - 29:30
Kristine - 24:01
Gaylene - 23:14
Marvin - 255
Carmen M. - 27:06
Chris S. - 28:58
Nicole C. - 29:40
Hector - 260

Endurance
Bike 150/100 Cals - Every 3 mins 10/5 Burpees

Jessica H.
Steve V.
Brandi V.
Stephanie V.
Karen V.

2.1.17 Unbroken

Skill: (Clean + 3 Front Squats) x 5 as heavy as possible

2 Rounds
35 Wall Balls
45 Sit Ups

Sara - 4:37 rx
Leslie - 7:46 Rx
Travis - 7:02 Rx
Karen V. - 10:45
Nik - 8:47
Mike E. - 8:45
Yajaira - 8:13
Grant - 5:00 rx
Robert Mc. - 5:59 Rx
Analilia - 7:04
Tom T. - 6:34 Rx
Robert Mu. - 6:54 Rx
Maira - 6:45 Rx
Tom S. - 5:51 Rx
Eric Sr. - Mod
Sandy - 7:32 
Jane - 8:28
Russyl - 7:03 Rx
Brenda D. - 6:39
Joe - Mod
Kyle B. - 9:46
Tara - Mod
Steve P - 7:33
Hoangdan - 8:06 
Marika - 6:52 
Jason G. - 7:57 Rx
Quang - 6:50 Rx
Ryan N. - TC
Madison - TC
Subhi - Mod
Rohan - Mod
Rob P. - 9:15
Jesse - 10:59
Matt - 8:20 Rxish
Dakota - 8:02 
Austin - 8:13
Taneisha - 7:00
Simon - 7:11
Jacque - 5:48 Rx
Trinh - 7:45
Andres - 8:59 Rx
Jake - 5:32 Rx
Nino - 9:57
Jose - 7:17 Rx
Ariel - 5:39 Rx
Katelyn - 6:40
Karen S. - 6:35
Clarissa - 5:57
Melina - 6:22 Rx
Cindy - 6:!6 Rx

AWL
- Snatch 1 Rep Max - Pick 3 #'s then 3 attempts at each.
- Clean & Jerk 1 Rep Max - Pick 3 #'s then 3 attempts at each.

Orlando
Regina
Nick B.
Tony
Lauren
Joobin
Natasha
Raquel
Camren C 
Anthony A.
Chris T. 
Ram
Vanessa
Chris D. 
Carlos
Kristine

1.31.17 Crossfit Mainsite 090219

Skill: Strict Pull Ups - 50 Reps in 10 mins


For time.
50 Ring Dips
Run 1 Lap (300m)
50 HSPU's
Run 1 Lap
50 Push Ups
Run 1 Lap

Carmen C. - 15:38
Jacque - 21:00
AJ - 20:02 Rx
Analilia - 18:36
Robert Mc. - 16:41
Christian - 18:43
Claudette - 15:46
Grant - 14:53 Rx
Regina - 18:37
Sara - 22:03
Sean K. - 17:59 Rx
Robert Mu. - 25:00
Maira - 17:34
Adam - 100 Rx
Sandy - 18:04
Jane - 18:32
Tom S. - 19:40
Eric Sr. - Mod
Tara - Mod
Bernie - Mod
Steve P. - Mod
Lauren - AWL
Madison - Mod
Karen W. - 23:24
Dom - 20:15
Ryan L. - 19;15 Rx
Dennis - 18:05 Rx
Raquel - 24:35
Jenifer - 18:18
Joe - 15:30 Rx
Russyl - mod
Brenda D. - 16:43
Kyle B. - 19:10
Quang - 13:09
Jose - 22:20
Jason G. - 20:35
Alvin - 14:17
Trinh - 14:06
Subhi - Mod
Trinh - 20:34 Rx
Jacque - 17:03
Matt - 18:03
Dakota - 14:08
Kat - 16:33
Jake - 20:24
Jewell - 15:07
Andres - 16:16
Shruti - 21:29
Kim - 12:07
Ryan C. - 22:11
Mike S. - 17:31
Shanon - 19:29 Rx
Rich - 16:59
Charise - 14:05
Blair - 19:11 
Guido - 18:37
Melina - 19:20
Suma - 17:44 
Bryan - 17:34
Anthony A. - 22:18 Rx
Cindy - 14:56
Nick B. - 20:14 Rx
Jessica T. - 18:34
Ivo - 16:25
Nita - 13:45
Mike J. - 16:19
Vishant - 16:47
Rhyna - 16:52
Nino - 19:02
Kristine - 14:24
Jonathan - 19:49
Odeh - 20:06
Hector - 23:51
Ram - 19:55
Chris S. - 21:07
Nicole C. - 15:56

Endurance
Run 9 Laps (2k)
Rest 4 mins
Run 6 Laps (3k)
Rest 2 mins
Run 3 Laps (1k)

Yajaira
Karen V.
Gaylene
Penelope

1.30.17 Cow Tippin'

Skill: Overhead Squat - 5x5 @ 75%

8 Min AMRAP
8 Deadlifts (225#/155#)
32 Double Unders

Last day to sign up for shirts, tanks, and sweatshirts is tomorrow!

Travis - 128 Rx
Yajaira - 253 125#
Karen V. - 221 85#
Adam - 208 Rx
Analilia - 280 105#
Claudette - 280 105#
Grant - 361 Rx
Maira - 245 115#
Robert Mu. - 204 Rx
Tom T. - 278 Rx
Jane - 77 Mod
Bobbie - 205 105#
Sean K. - 255 165#
Eric Sr. - Mod
Tara - Mod
Dennis - 173 Rx
Russyl - 245 145#
Steve P. - 200 145#
Brianna - TC
Ryan N. - TC
Hoangdan - 243 125#
Jenifer - 248 105#
Madison - TC
Brenda D. - 245 125#
Joe - 320 Mod
Quang - 240 225#
Jason G. - 300 Mod
Rohan - Mod
Alvin - 200 195#
Subhi - Mod
Sara - 304 Rx
Shruti - 304 105#
Robert P. - 200 65#
Jon - 240 225#
Jorge - 200 45#
Jewell - 252 125#
Christian - 211 165#
Trinh - 218 115#
Melina - 133 Rx
Tom S. - 208 Rx
Chris T. - 208 225#
Nita - 225 95#
Yen - 260 65#
Leslie - 360 105#
Odeh - 288 165#
Marvin - 208 165#
Carmen M. - 320 85#
Bianca - 285 105#
AJ - Mod
Gaylene - 288 Rxish
Nick B. - 322 185#
Ariel - 323 Rx
Chris D. - 281 Rx
Vanessa - 263 125#
Sandy - 281 105#
Jessica T. - 325 85#
Irish - 285 125#
Ivo - 323 165#
Rhyna - 240 135#
Adrienne - 298 105#
Mike J. - 200 215#
Ryan L. - 240 185#
Cindy - 246 155#
Rich - 200 165#
Ana - 244 Rx
Ram - 322 185#
Hector - 160 125#