5.14.17 Mayday

Skill: Planks - (Side Plank :30s each side , Plank 1:00m) x 4

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Burpee Box Jumps
Sumo Deadlift High Pull (115#/75#)

Kevin - 10:25 Rx
Sean K. - 12:53 95#
Odeh - 14:11 95#
Tom S. - 12:56 Rx
Adam - 13:59 Rx
Kym - 10:47 55#
Kristine - 7:58 Mod
Chris D. - 13:21 Rx
Vanessa C. - 11:02 Rx
Matt T. - 17:08 55#
Suzanne - 17:03 35#
Katie - 13:40 45#
Nita - 12:10 55#
Manish - 14:38 95#
Yen - 13:15 55#
Lindsay Z. - 11:42 665#
Shruti - 16:43 55#
Vicki - 4:52 Mod

AWL
- Snatch w/ Pause @ Launch (2 Sec)
- Snatch Deadlifts
- Back Squats 

Dom
Orlando
Regina
Ryan L. 
Amber
Trinh
Nino
Robert Mc. 
Jennifer Mc. 
Jacque
Matt S.
Melina
Tom T. 
Yesh
Nick Z.

5.13.17 Eureka

Skill: Deadlift - 4x4 @ 75-85% Touch & Go

3 Rounds
20 KB Swings (24kg/16kg)
20 Push Ups
20 Goblet Lunges w/KB
40ft Bear Crawl

Dylan - TC
Zoe - TC
Ryan N. - TC

Get ready for Murph!

Hoangdan - 9:20 14kg
Shanon - Mod
Angelo - 14:48 Rx
Subhi - 13:29 18kg
Robert Mc. - 10:47 Rx
Christian - 11:56 20kg
Shruti - 13:20 14kg
Ryan L. - Mod
Megan K. - Mod
Sean K. - 8:28 29kg
Tom S. - 10:09 Rx
Karen W. - 12:45 8kg
Rose - 12:30 16kg
Ivo - 10:00 20kg
Amber - 11:17 16kg
Miguel - 10:37 20kg
Arun - 15:00 14kg
Nita - 9:33 12kg
Manish - 10:44 16kg
Leslie O. - 11:59 14kg
Jocelin - 12:55 8kg
Tara - mod
Yesh - 11:48 Rx
Bernie - Mod
Bryan - Mod

5.12.17 C&D

A.) 12 Min AMRAP
30 Sit Ups
10 Snatches (95#/65#)
30 Sit Ups
10 Snatches (135#/95#)
30 Sit Ups
AMRAP Snatches (185#/125#) in remaining time.

B.) 3 Rounds
Row 500m
Rest 1 Min

Score last round of snatches...
Dom - 2 95#
Yajaira - 7 55#
Manish - 4 65#
Will - 11 115#
Joel - 22 95#
Chi - 35 55#
Katie - 41 45#
Carmen C. - 35 55#
Maira - 25 55#
Regina - 35 65#
Eric Sr. - Mod
Ana - 34 65#
Brenda D. - 48 65#
Quang - 4 135#
Tara - Mod
Gaylene - 21 125# Clean
Penelope -  33 65#
Angelo - 1 135#
Hoangdan - 25 65#
Lisa - 19 25#
Robert P. - 10 55#
Tom T. - 10 135#
Yen - 32 55#
Evelyn - 23 50#
Jacque - 1 Rx
Sandy - 40 55#
Jordan - 19 85#
Shruti - 25 55#
Kim - 26 75#
Chris T. - 1 Rx
Rhyna - 10 55#
Ivo - 50 75#
Ryan L. - 24 115#

AWL
- 20 Mins to establish 1RM Snatch
- 20 Mins to establish 1RM Clean & Jerk

Melina
Lauren
Tony
Nick B.
Irish
Regina
Orlando
Simon
Trinh
Carmen C. 

5.11.17 Sharing

Skill: Back Squats - 4 EMOM for 10 Mins @ 70-80%

Partner Up and split reps as desired...
60 Pull Ups
3k Assault Bike
60 Toe to Bar
3k Assault Bike

Carmen C. & Nik - 15:31
Adam & Bryan - 15:55
Christian & Randy - 15:10
Gina & Lindsay Z. - 15:34
Chi & Joel - 16:41
Katie & Kym - 16:57
Will & Robert Mc. - 15:50
Alex & Barrie - 18:26
Vanessa V. & Lay - 15:37
Karthik & Sri - 18:46
Robert Mu. & Yesh - 14:42 Rx
Amarjit & Tom T. - 14:01
Eric Sr. - Mod
Megan K. - Mod
Melina - Mod
Brenda D. - 11:51
Subhi & Joe - 15:12
Quang - Mod
Alvin - Mod
Rhyna & Gabrielle - 16:49
Gaylene & Penelope - 13:08
Simon & Gladys - 14:15
Leslie O. & Jocelin - 17:30
Matt T. & Suzanne - 19:11
Chris T. & Chris D. - 16:54
Ryan L. & Adrienne - 15:34
Celena & Trinh - 13:29
Blair & Charise - 18:20
Yajaira & Nino - 16:14
Cindy & Gabby - 20:30
Rob P. & Hoangdan - 17:10
Jacque - 20:47
Odeh & Marvin - 15:16
Carmen M. & Amber - 16:26

Endurance
Row 1000m 
Rest 2 Mins
Row 800m 
Rest 2 Mins
Row 600m
Rest 2 Mins
Row 400m
Rest 2 Mins
Row 200m

Steve V.
Karen V.
Brenda H.
Lisa
Brandi

5.10.17 Elizabeth*

Skill: Push Jerk w/ pause in Dip - 5x4 @ 65-75%

21 -15 - 9
Cleans (135#/95#)
Dips
Double Unders (42,30,18)

Alex - 10:09 75#
Carmen C. - 9:14 95#
Barrie - 8:36 35#
Travis - 8:46 135#
Nik - 8:19 95#
Manish - 11:21 115#
Simon - 8:58 85#
Ana - 7:42 85#
Robert Mc. - 14:25 Rx
Jennifer Mc. - 13:42 55#
Randy - 8:49 65#
Analilia - 8:28 65#
Grant - Mod
Katie - 9:18 55#
Karthik - 13:53 135#
Sri - 8:13 25#
Vanessa V. - 8:04 55#
Lay - 10:51 55#
Maira - 7:30 65#
Yesh - 14:03 115#
Clarissa - 6:26 55#
Karen S. - 6:37 35#
Nita - 7:47 55#
Claudette - 5:40 55#
Tom T. - 7:56 Rx
Tom S. - 9:18 Rx
Eric Sr. - Mod
Sandy - 9:03 55#
Karen W. - 8:48 55#
Noemi - 8:43 55#
Russel - 12:02 55#
Brenda D. - 7:17 95#
Jenifer - 7:58 75#
Quang - 6:50 135#
Dan -  10:45 135#
Joe - 6:52 Rx
Tara - Mod
Hoangdan - 8:00 85#
Ryan N. - TC
Jason G. - 7:07 135#
Ryan L. - 8:10 115#
Chris T. - Mod
Robert P. - 9:31 55#
Matt - 8:21 135#
Jacque - 11:42 95#
Kim - 8:04 85#
Gabrielle - 7:55 45#
Angelo - 10:32 135#
Gladys - 6:00 35#
Martin - 6:50 65#
Leslie O. - 7:24 85#
Ivo - 7:40 100#
Rob P. - 7:57 85#
Evelyn - 9:00 55#
Cindy - 8:54 85#
Yen - 8:47 55#
Brenda H. - 9:04 75#
Gabby - 9:38 55#
Orlando - 9:01 135#
Celena - 8:07 65#
Brandi - 8:47 35#
Miguel - 6:00 95#
Steve V. - 7:38 95#
Yajaira - 9:18 75#

AWL
- Snatch
- Clean & Jerk
- Back Squat
- Sots Press

Irish
Nick B. 
Lauren 
Tony
Subhi
Carmen C. 
Regina

5.9.17 Cloud

Skill: Rope Climbs - 3x3 or 10 Mins of practice

For time.
80 Wall Balls
60 Burpees
40 Box Jumps
Run 1 Mile

Regina - 23:58 Rx
Orlando - 28:20 Rx
Carmen C. - 18:49 Rx
Analilia - 28:11 Rx
Gina - 25:56 12
Grant - Mod
Jacque - Mod
Rob - 24:37 14
Robert Mc. - 22:51 Rx
Adam - 24:43 Rx
Kym - 18:44 12
Jordan - 20:29 Rx
Katie - 26:56 10
Joel - 26:00 Rx
Vanessa V. - 29:50 14
Lay - 25:45 14
Robert Mu. - 22:40 Rx
Maira - 24:08 Rx
Leslie C. - 28:50 14
Yesh - 20:38 16
Tom T. - 22:03 Rx
Shanon - Mod
Tom S. - 25:39 rx
Russell - 31:50 10
Sean K. - 18:13 16
Eric Sr. - Mod
Amarjit - 24:59 20
Simon - 29:14 14
Tara - Mod
Brenda D. - 25:45 Rx
Dom - 24:13 16
Jason G. - 27:00 Rxish
Joe - 21:12 Rx
Quang - 26:20 Rx
Megan K. - Mod
Jenifer - 25:21 10
Tom T. - Mod
Ryan L. - 27:00 14
Rhyna - 25:13 10
Jacque - 20:20 Rx
Matt - 24:33 20
Hoangdan - 26:40 10
Ariel - 26:35 Rx
Gabrielle - Mod
Chris T. - 29:17 Rx
Guido - 25:22 12
Tony - 28:42 Rx
Vanessa C. - 20:41 Rx
Leslie O. - 24:07 10
Subhi - 25:25 16
Melina - 23:45 Rx
Rich - 24:15 16
Nick B. - 22:02 Rx
Ivo - 20:34 20
Yen - 23:59 10
Jennifer Mc. - 27:16 10
Celena - 28:11 12
Trinh - 28:31 10
Miguel - 22:32 14
Cindy - 23:22 Rx
Charise - 24:43 Rx
Gaylene - 19:08 Mod
Abdul - 19:03 12
Ram - 17:46 Rx
Noemi - 30:00 10
Marvin - 30:00 16
Carmen M. - 30:00 12
Amber - 20:25 10
Joobin - 15:56 Rx

Endurance
For time
Run 1 Mile
80 Wall Balls
60 Burpees
40 Box Jumps
Run 1 Mile

Yajaira - 34:12
Brenda H. - 32:11
Karen V. - 40:21

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