5.8.17 He- Man

Skill: Front Squats - 3x10 @ 90% of 10 Rep Max, or 4x10 Ascending weight

4 Rounds

12 HSPU's

4 Muscle Ups or 8 C2B or 12 Pull Ups

Carmen C. - 8:00 12
Travis - 10:34 12
Claudette - 6:01 12
Joobin - AWL
Jordan - 9:13 12
Nik - 6:01 8
Grant - Mod
Gina - 8:56 12
Analilia - 6:25 8
Regina - 6:40 12
Orlando - 10:16 12
AJ - Mod
Teirra - 7:07 12
Katie - 6:43 12
Robert Mu. - 6:51 8
Yesh - 9:02 8
Tom T. - 11:19 Rx
Lay - 7:05 12
Simon - 4:56 12
Adrienne - 7:40 12
Amarjit - 5:58
Leslie C. - 6:58
Will - 8:00 8
Russel - 9:00 12
Eric Sr. - Mod
Lindsay Z. - 7:45 12
Ana - 6:36 12
Joe - 5:57 Rx
Karen W. - 7:36 12
Lauren - AWL
Maira - 6:15 12
Jenifer - Mod
Tara - Mod
Megan K - Mod
Madison - TC
Dylan - TC
Brenda D. - Mod
Quang - 4:13 8
Chris D. - Mod
Zoe - TC
Cindy - 6:40 12
Jason G. - Mod
Marika - Mod
Tom T. - Mod
Gaylene - 10:32 Mod
Robert P. - 11:15 12
Bryan - 7:45 12
Jacque - 12:12 Rx
Matt - 6:17 12
Charise - 8:58 12
Blair - 11:52 12
Rich - 5:45 12
Angelo - 9:55 12
Nick B. - 10:32 Rx
Alvin - 9:00 Rx
Martin - 6:48 12
Kim - 6:34 12
Gladys - 8:13 12
Leslie O. - 7:45 12
Subhi - 12:05 Mod
Chris T. - 9:04 12
Ryan L. - 8:08 Rx
Melina - 12:43 12
Ivo - 5:19 12
Evelyn - 7:00 12
Rhyna - 6:40 12
Trinh - 5:00 12
Celena - 5:30 12
Nino - 6:59 12
Miguel - 6:45 12
Gabby - 6:03 12
Yajaira - 9:30 12
Brenda H. - 9:07 12
Karthik - 9:58 8
Ram - 9:05 12
Vanessa C. - 10:10 4
Manish - 5:40 12
Carmen M. - 6:10 12
Odeh - 7:33 12
Amber - 6:57 12
Marvin - 7:35 12

5.7.17 5.7

Skill: Push Press - 3x4@ 70-80%, 2x2@80-90%

4 Rounds
25 Push Ups
15 Cleans (95#65#)
25 Sit Ups
15/10 Cal Assault Bike

Sean K. - 19:37 Rx
Odeh - 289 Rx
Kevin - 15:11 Rx
Shruti - 320 Rx
Adrienne - 17:37 55#
Jewell - 17:15 Rx
Arun - 240 65#
Gina - 272 Rx
Tyler - 254 Rx
AJ - Mod
Maira - 310 Rx
Grant - Mod
Nita - 17:56 55#
Manish - 266 Rx

AWL
- Snatch - 5@70%, 3@80%, 2@90%, 3@80%, 5@70%
- Snatch Deadlifts - 5x4 @ 100%
- Muscle Snatch - 5x3@ 40-50%
- Plank - 1 Min On / 1 Min Off - 10 Mins

Robert Mc. 
Angelo
Christian
Natasha
Melina
Tom T.
AJ
Yesh
Dom
Rohan

5.6.17 Isabel*

Skill: Double Unders - 30, 50, 100 for time or 100, 200, 300 singles for time

For time.
Row 1k
30 Snatches (135#/95#)

Joe - 9:00 Rx
Gaylene - 9:47 95#
Ana - 8:12 55#
Irish - 9:15 55#
Penelope - 8:41 55#
Ryan C. - 14:22 115#
Robert Mc. - 9:35 115#
Sandy - 9:15 45#
Char - 9:44 55#
Jessica T. - 9:10 55#
Megan K. - Mod
Tara - Mod
Jake - 9:16 95#
Jason G. - 9:01 Rx
Karen W. - 8:47 15#
Ivo - 7:09 75#
Ram - 12:25 115#
Manish - 11:15 75#
Nita - 9:33 45#
Shruti - 9:50 55#
Natasha - AWL
Regina - Mod
Orlando - Mod
Ryan L. - Mod
Steve P. - Mod
Madison - Mod
Stephanie V. - Mod

5.5.17 5.5

Skill: Overhead Squats - 5x3 @75-85%


3 Rounds
21 Toe to Bar
15 Box Jumps
Run 1 Lap

Travis - 14:2
Dom - 12:51
Nik - 12:36
Will - 13:49
Randy - 12:36
Sara - 11:21
Manish - 12:42
Katie - 12:12
Chi - 11:50
Grant - Mod
Carmen C. - 15:04
Regina - 15:03 Rx
Orlando _ mod
Sean K. - 13:17 Rx
Yesh - 12:28 Rx
Lay - 12:32
Leslie C. - 12:15
Noemi - 14:15
Tom T. - 13:35 Rx
Simon - 13:00
Tom S. - 14:00 Rx
Ana - 10:26
Tara - Mod
Megan K. - Mod
Ryan L. - Mod
Gaylene - 10:37 Mod
Brenda D. - 11:02
Leslie O. - 5:50 Mod
Gabby - 13:23
Robert P. - 14:00
Kim - 9:32
Quang - 12:18 Rx
Gina - 13:10
Shruti - 14:38
Jewell - 12:24
Evelyn - 16:06
Jacque - 10:49 Rx
Matt - 14:36 Rx
Ivo - 10:18

AWL
- (Power Clean + Front Squat + Jerk) - 4@70%, 3@75%, 4@80-90% CJ
- Front Squat - 6x2 @ 80-90%
- Snatch Balance - 6x2 @ 50-70%
- Pendlay Row - 5x5 WBF

Madison 
Lauren
Tom T. 
Jenifer
Vanessa C. 
Andres
Nick B.
Melina
Joobin
Ram

5.4.17 Grace*

Skill: Deadlifts - 10-8-6-4-2  Ascending Weight each set

For time.
30 Clean & Jerks (135#/95#)
*4 Burpees over the Bar EMOM (including start of workout)

Russel - 7:00 55#
Yesh - 11:53 Rx
Analilia - 7:58 55#
Carmen C. - 7:55 Rx
Katie - 7:34 55#
Orlando - 7:59 Rx
Bryan - 8:55 95#
Chi - 9:54 55#
Jacque - 4:19 Rx
Sara - 4:55 Rx
Regina - 6:48 Rx
Robert Mc. - 5:45 Rx
Christian - 7:57 95#
Robert Mu. - 7:49 Rx
Karen W. - 4:55 35#
Nita - 5:38 55#
Tom T. - 4:37 Rx
Tom S. - 4:53 Rx
Sean K. - 5:19 95#
Eric Sr. - Mod
Brenda D. - Mod
Amarjit - 5:51 95#
Subhi - 5:59 115#
Jason G. - 4:47 Rx
Jenifer - 6:10 65#
Madison - 4:52 35#
Joe - 4:42 Rx
Dennis - Mod
Danny - 5:55 95#
Blair - Mod
Vanessa C. - 8:52 85#
Ariel - 6:55 Rx
Mike S. - 7:00 95#
Jewell - 7:37 85#
Angelo - 8:49 Rx
Gaylene - 6:44 85#
Chris T. - 10:58 115#
Jake - 8:55 Rx
Shruti - 14:05 75#
Kim - 4:36 85#
Jessica T. - 4:61 65#
Gabrielle - 8:25 45#
Adrienne - 7:10 55#
Celena - 5:48 55#
Trinh - 8:56 65#
Simon - 8:45 75#
Yen - 8:56 55#
Marvin - 5:59 75#
Nick Z. - 5:52 95#
Lindsay Z. - 6:41 75#
Amber - 8:58 85#
Noemi - 7:59 55#
Chris S. - 11:45 95#
Nicole C. - 10:43 75#
Odeh - 8:51 95#
Kristine - 9:48 75#

Endurance
24 Min AMRAP
50/30 Cals Assault Bike
1 Min Plank

Steve V. 
Brenda H. 
Karen V. 
Anthony A. 

5.3.17 Mano

A.) 12 Min EMOM - Odd: 20 Push Ups /  Even: 20 Hollow Rocks

B.) 9 Min AMRAP 
      12 Pull Ups
      15 American KB Swings (24kg/16kg)

Nik - 83 14kg
Carmen C. - 108 Rx
Carmen M. - 114 10kg
Jacque - 120 Rx
Melina - 108 Rx
Marvin - 91 10kg
Dom - 138 12
Randy - 135 14
Analilia - 120 10kg
Sara - 115 Rx
Teirra - 147 Mod
AJ - 114 Rx
Grant - Mod
Chi - 93 10kg
Christian - 109 18kg
Maira - 114 14kg
Robert Mu. - 113 Rx
Laura - 91 Rx
Lindsay Z. - 117 16kg
Rob P. - 54 14kg
Tom T. - 136 Rx
Russel - 135 8kg
Tom S. - 120 Rx
Simon - 135 16kg
Eric Sr. - Mod
Pool Boy - Mod
Tara - Mod
Brenda D. - Mod
Quang - 114 Rx
Blair - Mod
Sarah - 101 16kg
Joe - 168 Rx
Dennis - 152 Rxish
Ana - 156 16kg
Adrienne - 111 10kg
Ryan L. - 125 Mod
Trinh - 162 12kg
Celena - 182 12kg
Nino - 179 12kg
Noemi - 147 10kg
Leslie O. - 93 16kg
Subhi - 109 18kg
Arun - 93 10kg
Jacque - Mod
Josh - 93 Rx
Karthik - 111 Rx
Shanon - Mod
Brenda H. - 115 12kg
Kim - 97 Rx
Gabrielle - 81 10kg
Gina - 138 16kg
Ivo - 172 24kg
Evelyn - 95 16kg
Brandi - 140 10kg
Steve V. - Mod
Stephanie V. - 182 12kg
Miguel - 113 20kg
Amber - 87 16kg




AWL
- Hang Santch w/Pause @ Launch - 2x4@65%, 3x3@70%, 4x2@75-80%
- Back Squats - 5x3 @ 80-85%
- Snatch Push Press - 5x3 WBF
- GHD Extensions - 3x20

Regina
Natasha
Kristine
Irish
Vanessa C.
Robert mc. 
Jennifer Mc. 
Carlos
Yesh
Lauren
Joobin 

5.2.17 Chow Down

Skill: High Hang Squat Cleans - 5x5 - Weight by Feel

For time.
25 Cal Row
50 Sit Ups
25 Push Jerks (135#/95#)
50 Air Squats

Joobin - 5:18 Rx
Sara - 6:06 Rx
Robert Mc. - 6:44 Rx
AJ - 4:37 Rx
Chi - 7:41 55#
Katie - 7:24 55#
Bryan - 8:41 115#
Regina - 7:31 Rx
Kym - 8:52 55#
Carmen C. - 9:42 Rx
Adam - 8:31 Rx
Grant - Mod
Maira - 7:43 55#
Yesh - 8:44 115#
Simon - 9:11 85#
Tom S. - 6:11 Rx
Shruti - 8:54 65#
Amarjit - 7:52 95#
Russell - 8:50 35#
Bernie - Mod
Brenda D. - Mod
Tara - Mod
Jenifer - 8:21 65#
Quang - 7:36 Rx
Ryan L. - Mod
Rich E. - 7:34 85#
Madison - Mod
Dan - 7:42 115#
Megan K. - Mod
Danny - 8:00 95#
Tom T. - 6:11 115#
Martin - 6:45 75#
Jacque - 5:44 Rx
Vanessa C. - 8:38 85#
Jewell - 7:23 75#
Matt - 7:11 95#
Subhi - 8:35 115#
Nick B. - 5:39 Rx
Ariel - 7:36 Rx
Angelo - 10:20 Rx
Charise - 7:13 55#
Leslie O. - 7:48 65#
Chris T. - 9:16 125#
Jake - 8:50 Rx
Alvin - 6:38 115#
Andres - 8:45 Rx
Karthik - 10:30 Rx
Melina - 8:17 Rx
Ivo - 5:40 85#
Laura - 7:20 Rx
Evelyn - 9:28 65#
Josh - 9:57 Rx
Gabby - 8:13 55#
Celena - 8:10 55#
Trinh - 8:28 55#
Miguel - 8:30 85#
Rob P. - 8:17 75#
Rhyna - 7:50 55#
Ram - 6:50 Rx
Kristine - 8:04 65#
Gaylene - 6:53 95#
Dom - 10:30 125#
Amber - 7:10 55#
Noemi - 9:26 55#
Chris S. - 9:30 95#
Nicole C. - 9:34 55#

Endurance
10 Rounds
Run 1 Lap
Rest :90

Karen W. 
Stephanie V. 
Brenda H.