6.7.17 Flip Flop

Skill: Pull Ups - 3, 5, or 7 EMOM for 10 Mins

For time.
Row 1000m
30 HSPUs
150 Double Unders
30 Dips
Assault Bike 3000km

Matt T. - 2.9k
Zach - 186 Rx
Travis - 2.7k
Nik - 16:09 
Marika - 18:13
Rob - 19:10
Suzanne - .9k
Robert Mc. - 19:59 Rx
Laura - 18:37
Grant - od
Jennifer Mc. - 250m
Sara - 186 Rx
Marvin - 211
Analilia - 19:49
Carmen M. - 2.8k
Joel - 19:37
Russel - 20:00
Chi - 19:13
Maira - 17:29
Yesh - 18:06
Nita - 19:42
Tom T. - 680m Rx
Eric Sr. - Mod
Darlene - 17:30
Monica - 17:27
Jasmine - 17:58
Simon - 20:00
Tom S. - 113m Rx
Shruti - 18:13
Sean K. - 18:46
Lindsay Z. - 21:09
Dom - 22:27
Dan - 22:56
Brenda D. - 16:48
Jaclyn - Mod
David T. - 17:20
Steve V. - 17:30
Karen W. - 18:00
Dylan - TC
Madison - Mod
Zoe - Mod
Celena - 17:09
Quang - 13:53
Ryan L. - 17:06
Jenifer - 18:36
Kristine - 19:13
Robert P. - 758m
Subhi - 18:!6
Stephanie V. - 1.0k
Ariel - 19:20 Rx
Jordan - Mod
Adrienne - 19:07
Jacque - 200m Rx
Melina - 870m
Jewell - 18:20
Yen - 19:20
Miguel - 18:33
Chris T. - 19:10
Josh - 1.2k Rx
Leslie O. - 18:48
Shanon - 19:22 Rx
Ryan C. - 19:20
Gladys - 19:16
Vanessa C. - 2.3k Rx
Hoangdan - 18:39
Noemi - .8k
Evelyn - 2.8k
Christian - 17:02
Gabby - 18:53
Rhyna - 19:59
Katelyn - 2.2k
Cindy - 17:51

AWL
- (Snatch Pull + Snatch)
- Back Squats
- Press in Split
- Good Mornings

Lauren
Joobin
Carlos
Odeh
Irish
Tony

6.6.17 969

Skill: Deadlift - 15 Mins to find 1 Rep Max

9 Min AMRAP
6 Lateral Burpees Over the Bar
9 Power Cleans (95#/65#)

Claudette - 111 55#
Analilia - 79 65#
Regina - 103 Rx
Kym - 66 55#
Adam - 76 Rx
Bryan - 90 75#
Robert Mc. - 120 Rx
Katie - 81 Rx
Sara - 135 Rx
Russel - 90 75#
Suzanne - 51 45#
Matt T. - 90 75#
Grant - Mod
Lay - 78 55#
Vanessa V. - 66 Rx
Chris D. - 92 Rx
Vanessa V. - 114 Rx
Maira - 81 Rx
Roheet - 82 Rx
Yesh - 111 Rx
Robert Mu. - 102 Rx
Tom T. - 111 Rx
Gina - 77 Rx
Miles - 113 Rx
Jason P. - 111 75#
Sean K. - 45 Rx
Monica - 111 Mod
Darlene - 111 Mod
Katelyn - 61 55#
Eric Sr. - Mod
Tom S. - 136 Rx
Leslie C. - 63 Rx
Brenda D. - 108 Rx
Nik - 73 75#
Quang - 96 Rx
Subhi - 129 Rx
Joe - 120 Rx
Jaclyn - 99 Rx
Madison - Mod
Jordan - Mod
Celena - 91 55#
Simon - 71 Rx
Stephanie V. - 60 55#
Emma - 99 55#
Margot - 90 15#
Ariel - 121 Rx
Matt - Mod
Jacque - 126 Rx
Laura - 155 Rx
Angelo - 90 Rx
Tierra - 78 Rx
Irish - 105 55#
Martin - 75 65#
Yen - 96 45#
Mike S. - 95 65#
Jewell - 90 Rx
Leslie O. - 81 Rx
Josh - 81 Rx
Guido - 105 35#
Jake - 99 Rx
Gladys - 116 45#
Chris T. - 84 Rx
Jorge - 75 35#
Miguel - 97 Rx
Nick B. - 127 Rx
Mike J. - 81 75#
Ivo - 112 Rx
Jesse - 60 Rx
Hoangdan - 105 Rx
Athanasios - 98 Rx
Melina - 105 Rx
Cindy - 105 Rx
Gaylene - 110 Rx
Penelope - 80 Rx
Amber - 91 Rx
Jenifer - 81 Rx
Kristine - 92 Rx

Endurance
5 Rounds
3 Mins to complete:
Run 1 Lap
AMRAP Cals on Bike/Rower

Brenda H.
Karen V.
Lisa
Yajaira

6.5.17 Crumbling

Skill: Push Jerk - 5x8 Weight by Feel

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Toe to Bar
Wall Balls

Alex - 9:14 Rx
Yajaira - 9:28 12#
Katie - 8:48 12#
Nik - 8:26 16#
Rob P. - 7:40 16#
Dom - 9:11 16#
Claudette - 7:50 10#
Chi - 6:21 10#
Analilia - 6:49 Mod
Nita - 7:18 10#
Regina - 8:28 Rx
Kym - 9:36 16#
Orlando - 9:57 20#
Adam - 7:13 Rx
Russel - 10:31 16#
Maira - 9:05 14#
Lay - 10:36 12#
Vanessa V. - 8:54 14#
Abby - 8:35 10#
Robert Mu. - 7:38 Rx
Yesh - 8:35 Rx
Gina - 7:47 12#
Tom T. - 5:48 Rx
Tom S. - 6:23 Rx
Simon - 5:49 16#
Nick Z. - Mod
Amarjit - 4:45 20#
Tony - AWL
Lauren - AWL
Penelope - TC
Dylan - TC
Brianna - TC
Zoe - TC
Subhi - 8:30 Rx
Rich - 5:53 16#
Charise - 9:32 Rx
Brenda D. - 8:15 14#
Shanon - 7:15 Rx
Gaylene - 6:27 14#
Charise - 8:49 Rx
Joe - 5:40 Rx
Quang - 5:02 Rx
Ryan L. - Mod
Jason G. - 7:45 Rx
David T. - 7:55 16#
Marika - 6:55 10#
Rohan - Mod
Jesse - 8:40 16#
Jordan - 5:32 Mod
Robert P. - 7:37 12#
Laura - 7:53 Rx
Joobin - 8:28 Rx+
Matt - 9:09 Rx
Jacque - 5:25 Rx
Brandon - 6:37 Rx
Gladys - 7:50 10#
Ana - 8:28 Rx
Adrienne - 9:24 10#
Sara - 5:15 Rx
Miguel - 10:20 16#
Angelo - 8:40 20#
Jake - 7:54 Rx
Grant - Mod
Megan L. - 9:28 10#
Mike J. - 9:28 16#
Athanasios - 11:59 Rx
Tierra - 4+3 10#
Nick B. - 7:14 Rx
Cindy - 10:34 Rx
Melina - 7:07 Rx
Evelyn - 8:22 12#
Celena - 6:10 12#
Ivo - 7:07 20#
Emma - 8:22 12#
Gabby - 8:30 12#
Katelyn - 8:44 12#
Hoangdan - 8:35 10#
Odeh - 7:30 16#
Brenda H. - 7:53 12#
Ram - 8:29 Rx
Marvin - 10:04 20#
Carmen M. - 8:14 12#
Rhyna - 5:15 14#

6.4.17 Junio

Skill: Strict Pull Ups - 5x7

10 Min AMRAP
5 Deadlifts (135/95#)
6 Cleans
7 Box Jumps

Jewell - 127 75#
Josh - 88 Rx
Shruti - 89 75#
Laura - 149 Rx
Greg - Mod
Dom - 126 95#
Karthik - 61 Rx
Kym - 134 35#
Adam - 134 Rx
Sean K. - 90 115#
Odeh - 133 95#
Gabby - 103 85#
Brianna - 88 55#
Kristine - 91 85#
Claudette - Mod
AJ - 144 Rx
Tierra - 91 65#
Hoangdan - 126 85#
Carmen C. - 131 Rx
Karen W. - Mod
Trinh - 126 65#
Ivo - 156 95#
Lisa - 162 35#
Manish - 98 95#
Miguel - 149 95#
Chris T. - 86 Rx
Katie - 126 65#

AWL
- (High Pull + Power Clean)
- Jerks
- Snatch Grip Deadlift
- Plank Hold

Rohan
Robert Mc. 
Rose
Regina
Carmen C. 
AJ
Tierra
Orlando

6.3.17 SUSU

Skill: Double Unders - 3 x 2 Min Max Reps or 10 Min of practice

5 Rounds
12 Overhead Squats (75#/55#)
6 Sit Up, Stand Ups
12 KB Snatches (20kg/12kg)
6 Sit Up, Stand Ups

Dylan - TC
Penelope - TC
Brianna - TC
Gaylene - 13:30
Kristine - 10:15
Alex - 14:15 
Evelyn - 14:09
Robert Mc. - 13:45 RX
Jennifer Mc. - 12:55

Jewell - 11:32
Brenda H. - 14:09
Mike J. - 13:15
Shruti - 13:48
Travis - 4+24
Sean K. - 14:33
Lisa - 10:33
Odeh - 4+33
Jake - 14:28
Nita - 10:59
Christian - 14:49
Eric Sr. - Mod
Claudette - 14:30
Chris T. - 4+12
Hoangdan - 10:32
Rose - 15:05
Shanon - 10:40
Ryan C. - 14:28
Karen W. - 4+16
Grant - Mod
Megan K. - Mod
Tara - Mod
Roheet - Mod
Suzanne - 11:51
Yesh - Mod
Rhyna - 11:42
Matt T. - 13:41
Quang - mod
Stephanie V. - Mod
Carlos - Mod

6.2.17 Starlin

Skill: (2 Front Squats + 1 Jerk) - 70-85% of your C&J

21 - 15 - 9
HSPU's
DB Thrusters (40#/25#)

Barrie - 6:49 10#
Alex - 10:00 20#
Ana - 10:26 25#
Travis - 10:37 35#
Nik - 9:53 30#
Katie - 9:46 20#
Quang - 6:33 Rx
Manish - 11:23 30#
Grant - Mod
Sara - 53 Rx
Jake - 86 40#
Carmen C. - 11:26
Maira - 8:56 20#
Suzanne - 9:57 20#
Matt T. - 11:37 30#
Robert Mu. - 11:20 40#
Lay - 7:30 15#
Vanessa V. - 6:27 20#
Russel - 8:44 20#
AJ - 11:52 Rx
Simon - 7:30 30#
Katelyn - 8:20 15#
Gabby - 9:12 25#
Regina - 9:11 25#
Tara - Mod
Chris Se. - 8:34 25##
Roheet - Mod
Megan K. - Mod
Karen W. - 6:23 10#
Brenda D. - 6:57 10#
David T. - mod
Joe - Mod
Gina - 7:43 15#
Emma - 8:08 15#
Angelo - Mod
Rohan - Mod
Shanon - 8:40 Mod
Ryan C. - 10:31 35#
Jordan - 9:50 Mod
Robert P. - Mod
Kristine - Mod
Gaylene - 9:39 Mod
Penelope - 6:19 25#
Karthik - 8:08 
Sri - 7:18 10#
Subhi - 8:00 30#
Lisa - 5:38 15#
Hoangdan - 6:39 15#
Trinh - 4:50 15#
Nick B. - 8:54 Rx
Athanasios - 9:18 30#
Shruti - 7:26 15#
Yen - 5:32 15#
Natasha - 10:23 25#
Stephanie V. - 8:40 20#

AWL
- Snatch
- 1.25 Front Squats
- Strict High Pull

Tierra
AJ
Irish
Joobin
Tom S.
Laura
Orlando
Regina 

6.1.17 Window

Skill: Toe to Bar - 3, 5 , or 7 Reps EMOM for 10 Mins

In a 5 Min window...
Row 1000m
AMRAP Burpees
Rest 5 Mins.
Repeat.

Score Total Burpees
* = 800m

Regina - 17
Carmen C. - 36*
Chi - 20*
Adam - 34
Analilia - 16*
Joel - 8
Sara - 26
Christian - 21
Kym - 32*
Jake - 30
Yesh - 21
Roheet - 10
Jason P. - 24
Gabby - 14
Katelyn - 17*
Eric Sr. - Mod
Tom S. - 30
Russel - 11
Sean K. - 37
Jaclyn - 25
Brenda D. - 15
Quang - 31
Nik - 14
Joe - 36
Karen W. - 16*
David T. - 29
Subhi - 28
Joobin - 42
Steve V. - 30
Ariel - 31
Kim - 31
Jordan - 33*
Jewell - 19
Laura - 32
Gina - 10
Emma - 23
Gladys - 10
Shruti - 12
Rhyna - 10
Angelo - 33
AJ - 36
Yen - 6
Penelope - 14
Gaylene - 15
Brianna - 20
Mike J. - 23*
Sri - 16*
Karthik - 25
Ram - 46
Hoangdan - 44*
Athanasios - 37
Kristine - Mod
Miguel - 31
Ivo - 25
Trinh - 27*
Cindy - 26
Claudette - 22*
Jenifer - 17*
Madison - 30*
Odeh - 21
Carmen M. - 30*
Dom - 31
Marvin - 15

Endurance
8 Rounds
Run 1 Lap (300m)
Rest :30

Brenda H. 
Karen V. 
Alex