Skill: 3 Position Clean - Lightweight Warmups
For time.
Run 1 Mile
21 Clean & Jerks (155#/105#)
Run 800m
21 Clean & Jerks
Run 1 Mile
We are closed tomorrow July 4th. Enjoy the day with your friends and family!
Nik - 36:53 105#
Vanessa C. - 32:18 90#
Claudette - 30:54 75#
Kiara - 22:06 25#
Analilia - 30:52 55#
Rodrigo - 32:50 135#
Grant - Mod
Kym - 29:25 55#
Katie - 31:56 55#
Adam - 42:00 Rx
Lay - 32:06 60#
Darlene - 31:30 35#
Alex - 36:32 95#
Barrie - 24:14 30#
Rose - 33:40 75#
Robert Mc. - 31:01 Rx
Sandy - 30:11 55#
Emma - 27:40 55#
Gina - 26:20 55#
Jordan - 30:32 135#
Gabby - 32:00 85#
Katelyn - 35:05 40#
Simon - 36:10 75#
Adrienne - 28:37 55#
Arun - 29:51 55#
Ryan L. - 35:15 135#
Eric Sr. - Mod
Megan K. - Mod
Carmen C. - 31:12 105#
Laura - 28:02 Rx
Jason G. - 35:19 155#
Orlando - 39:20 Rx
Joe - 28:14 Rx
Quang - 33:50 155#
Karen W. - 34:40 35#
Regina - 27:40 105#
Amarjit - 26:19 95#
Gaylene - 29:59 85#
Brianna - TC
Dylan - TC
Madison - TC
Maira - 26:42 65#
Brenda D. - 33:26 85#
Nick Z. - 20:10 95#
Lindsay Z. - 32:22 65#
Yesh - 32:07 135#
Angelo - 37:28 Rx
Celena - 20:52 65#
Trinh - 32:20 60#
Rich - 29:33 95#
Ana - 28:42 85#
Jake - 30:30 Rx
Shanon - 28:16 80#
Sara - 27:35 Rx
Ryan C. - 31:00 135#
Cindy - 31:52 85#
Kevin - 31:25 Rx
Irish - 30:03 80#
Joseph - 31:27 115#
Abishek - 22:15 35#
Carmen M. - 37:01 55#
Marvin - 42:00 95#
Skill: Weighted Lunges - 5x12
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Sumo Deadlift High Pull (95#/65#)
Burpees
Pull Ups
Jewell - 12:26 65#
Simon - 14:53 95#
Sean K. - 13:41 145#
Joseph - 12:45 Rx
Karen W. - 11:33 35#
Odeh - 14:56 75#
Emma - 11:43 55#
Gabby - 14:38 65#
Matt - 144 Rx
Suzanne - 122 45#
Hoangdan - 12:00 65#
Vanessa C. - 15:36 Rx
Chris D. - Mod
Sandy - 10:58 65#
Katie - 16:24 65#
Kym - 12:54 55#
Char - 16:49 55#
Aleksey - 132 75#
Luis - 132 Rx
Jorge - 16:00 75#
Christian - 16:00 75#
AWL
- Snatch
- Front Squats
- Sots Press
Natasha
Laura
Robert Mc.
Rose
Dom
Carmen M.
Regina
Orlando
Jeron
Ryan L.
Rohan
Skill: Strict Press - 7x3 - Weight by Feel
Partner Up
Each partner completes 4 rounds of:
30 Double Unders
15 DB Thrusters
while the other partner holds a plank position.
J&S - 12:55
Krislene - 12:40
WonderLadies - 8:20 Rx
Project NR - 9:44
Tacos - 10:54
Robert & Mike - 11:52
P+C = 9:03
J+G - 8:58
A.S.S - 9:44
Hoangdan + Rose - 9:45
Skill: Front Squats - 5x5 @ 75-85%
For time.
Buy In: 25 HSPU's
15 - 12 - 9
Deadlifts (225#/155#)
Box Jumps (30"/24")
Cash Out: 25 HSPU's
Char - 10:45
Jose V. - 10:50
Robert Mc. - 12:36 Rx
Jennie - 9:10
Sara - 9:34
Adam - 14:20 Rx
Regina - 8:21
Kym - 9:55
Carmen C. - 11:33
Katie - 9:03
Chi - 9:20
Bryan - 10:08
Jennifer Mc. - 9:15
Gaylene - 7:48
Kristine - 7:08
Jordan - 8:36
Sean K. - 12:14
Darlene - 11:40
Vanessa V. - 10:05
Lay - 10:33
Gabby - 12:35
Joseph - 15:42 Rx
Eric Sr. - Mod
Lindsay Z. - 8:14
Karen W. - 8:47
Ana - 10:12
Quang - 7:35 Rx
Joe - 7:05 Rx
David - 10:31
Celena - 8:46
Nino - 8:16
Chris Se. - Mod
Brenda D. - 8:46
Chris D. - Mod
Robert P. - Mod
Sandy - 10:22
Jewell - 9:58
Jake - 14:55 Rx
Angelo - 14:26
Chris T. - 12:10
Mike J. - 12:50
Ivo - 7:53
Rob P. - 10:25
Nick B. - 10:15 Rx
Trinh - 6:39
Simon - 7:30
Jorge - 13:17
Gabrielle - 7:39
Hoangdan - 9:19
Janessa - 6:32
Dom - 14:52
Peggy - 7:05
Luis - 7:59
Alexsey - 9:10
Ryan C. - 8:49
Alex - 139 Rx
Amber - 7:24
Odeh - 9:18
Ram - 10:29
Noemi - 9:08
Endurance
For time.
Row 500m
Rest 2 Mins
Row 1000m
Rest 2 Mins
Row 2000m
Rest 2 Mins
Row 1000m
Rest 2 Mins
Row 500m
Stephanie V.
Steve V.
Brenda H.
Gina
Emma
Skill: WOD Prep
3 Rounds
Run 800m w/ Med Ball
30 Pull Ups
750m Row
1 Rope Climb
Grant - Mod
Alex - 2+145m
Carmen C. - 2+92m
Nik - 2+10Pu's
Megan L. - 2+264m
Rodrigo - 35:13 Rx
Carmen M. - 2+9Pu's
Chi - 39:00
Joel - 2+380m
Yesh - 2+655m
Robert Mc. - 37:32 Rx
Katie - 2+605m
Sara - 2+430m Rx
Marvin - 2+Run
Simon - 2+400m
Ryan L. - Mod
Vanessa V. - 2+58m
Leslie C. - 2+209m
Lay - 2+509m
Darlene - 2+384m
Jordan - 33:43
Shruti - 2+400m
Gabby - 39:00
Eric Sr. - Mod
Adrienne - 38:50
Emma - 33:56
Brenda D. - 44:46
Tara - Mod
Bailey - Mod
Megan K. - Mod
Karen W. - 40:00
Quang - 42:19 Rx
Jenifer - Mod
Rohan - Mod
Joe - 33:55 Rx
Tom S. - 39:54 Rx
David - 38:00
Jason G. - 47:59 Rx
Madison - Mod
Miles - 38:00 Rx
Chris D. - 2+2Pu's
Robert P. - 51:26
Laura - 2+586m
Ariel - Mod
Gaylene - 2+500m
Dom - 38:27
Sandy - 40:00
Jewell - 2+750m
Gabrielle - 2+18Pu's
Joseph - 2+18Pu's
Yen - 2+1.0k
Leslie F. - 2+Run
Steve V. - 36:15 Rx
Brandi - 2+600m
Jake - 39:52 Rx
Rhyna - 2+30Pu's
Rob P. - 2+730m
Rich - 2+160m
Noemi - 2+20Pu's
AWL
- Snatch
- Back Squats w/ Pause
- Pendlay Rows
Lauren
Carlos
Tony
Irish
Natasha
Subhi
Joobin
Ana
Lisa
Cindy
Skill: Clean & Jerk - 3 Reps @ 80, 85, 90%, or 5 Reps @ 70, 75, 80%
10 Min AMRAP
6 Burpees
8 Front Racked DB Lunges
10 Wall Balls
We will be closed for the 4th of July. Regular hours Monday and Wednesday.
Katie - 111 20#
Carmen C. - 134 25#
Barrie - 86 10#
Jose V. - 144 20#
Lindsay Z. - 182 25#
Chi - 138 20#
Kym - 144 15#
Adam - 120 30#
Regina - 120 25#
Jose Vi. - 86 20#
Rodrigo - 126 45#
Char - 106 50#
Robert Mc. - 106 50#
Orlando - 96 35#
Melina - 150 25#
Tom T. - 147 40#
Vanessa V. - 126 20#
Leslie C. - 123 15#
Russel - 120 35#
Rachel - 75 15#
Shruti - 130 20#
Gabby - 128 25#
Darlene - 108 10#
Chris Se. - 139 45#
Joe - 160 40#
Quang - 141 40#
Jenifer - 100 15#
Tara - Mod
Megan K. - Mod
Bailey - Mod
Madison - Mod
Karen W. - 115 15#
Brenda D. - Mod
Angelo - Mod
Laurea - 173 30#
Ana - 139 20#
Nick B. - 143 50#
Shanon - 173 15#
Ryan C. - 150 24kg
Kim - 174 25#
Amber - 125 15#
Gabrielle - 157 15#
Leslie F. - 102 25#
Irish - 147 15#
Chris T. - 108 40#
Yen - 150 15#
Jewell - 156 20#
Subhi - 122 40#
Kristine - 199 20#
Gaylene - 91 25#
Jorge - 98 20#
Evelyn - 110 20#
Joseph - 140 40#
Ivo - 149 20#
Miguel - 200 30#
Jordan - 148 35#
Athanasios - 139 30#
Ram - 144 45#
Trinh - 123 15#
Nino - 114 15#
Ryan L. - 168 24kg
Ariel - 130 40#
Cindy - 134 25#
Hoangdan - 146 20#
Odeh - 120 30#
Noemi - 104 15#
Santhi - 128
Yesh - 139 35#
Amarjit - Mod
Endurance
5 Rounds
Run 3 Laps
30 Burpees
Karen V.
Brenda H.
Gina
Emma
Grant - Mod
Karen W. - 34:40 35#
