7.10.17

Skill: 12 Min EMOM - Odd: 8 Toe to Bar, Even: 16 Air Squats

For time.
30 Cals Assault Bike
then
4 Rounds
8 Deadlifts (225#/155#)
4 Muscle Ups

Megan L. - 16:37 65#
Barrie - 9:55 65#
Suzanne - 10:29 55#
Matt T. - 8:40 125#
Nik - 10:12 145#
Carmen C. - 9:50 155#
Grant - Mod
Vanessa C. - 11:39 135#
Adam - 14:52 Rx
Kym - 10:34 65#
Katie - 10:13 85#
Regina - 10:53 155#
Orlando - 8:58 225#
Analilia - 10:28 115#
AJ - 6:54 225#
Kiara - 8:34 45#
Jose V. - 11:20 135#
Tom T. - 8:35 RxB
Maira - 9:23 115#
Joseph - 7:52 205#
Sandy - 10:26 95#
Adrienne - 10:06 115#
Gabby - 10:53 95#
Eric Sr. - Mod
Bernie - 14:02 Rx
Madison - TC
Tara - Mod
Megan K. - Mod
Quang - 6:55 225#
Tom S. - 14:10 Rx
Jenifer - 12:28 125#
David T. - 7:20 225#
Dylan - TC
Zoe - TC
Joe - 7:25 Rx
Lindsay Z. - 7:18 105#
Brenda D. - 12:28 155#
Nick B. - 9:10 Rx
Robert P. - 9:35 85#
Blair - 12:33 135#
Rich - 10:53 225#
Jacque - 16:05 RxB
Matt S. - Mod
Ariel - 7:35 225#
Josh - 12;50 185#
Ana - 8:22 155#
Sara - 9:35 155#
Jewell - 8:29 135#
Jake - 9:40 225#
Mike J. - 8:15 225#
Chris T. - 11:03 225#
Santhi - 9:18 35#
Charise - 10:32 85#
Subhi - 9:45 205#
Karthik - 12:15 225#
Celena - 7:36 105#
Nino - 9:00 105#
Melina - 12:05 155#
Irish - 11:25 125#
Evelyn - 9:55 105#
Trinh - 9:46 115#
Brenda H. - 8:54 125#
Miguel - 7:55 185#
Laura - 7:18 155#
Ivo - 9:54 165#
Noemi - 11:35 105#
Athanasios - 9:02 125#
Russel - 12:00 125#
Sergei - 7:00 40#
Aleksey - 12:09 145#
Luis - 10:00 145#
Cindy - 9:44 155#
Yesh - 9:35  225#
Hoangdan - 11:46 135#
Jorge - 14:59 95#
Ram - 11:05 225#
Lisa - 10:32 65#
Carlos - 11:47 225#
Aaron -  14:00 75#

7.9.17

Skill: Front Squats - 4x10 Weight by Feel

14 Min AMRAP
5 Burpees
1 OHS (155#/105#)
5 Burpees
2 OHS
5 Burpees
3 OHS
5 Burpees
4 OHS
5 Burpees
...

Jewell - 106 65#
Rahul - 66 55#
Sandy - 111 55#
Amarjit - 95 75#
Matt T. - 71 75#
Suzanne - 97 35#
Manish - 81 75#
Hoangdan - 116 65#
Eric Sr. - mod
Gabby - 83 55#
Katelyn - 80 45#
Joseph - 110 95#
Adam - 58 115#
Mike J. - 80 75#
Brianna - 98 35#
Katie - 120 45#
Santhi - 80 25#
Kym - 100 45#

AWL
- Clean + Power Clean
- Jerks
- Back Squats
- Sit Ups

Kristine
Lauren
Vanessa C. 
Chris D. 
Joobin
Tom T. 
Melina
Subhi
Natasha
Rose
Dom
Regina
Orlando
Carmen M. 
Laura 

7.8.17

For time.
21 - 15 - 9
Box Jumps
Pendlay Rows (95#/65#)

Rest 2 Mins

9 - 15 -21
Double Unders (x2)
Toe to Bar

Post WOD: Row 2k

Zoey - TC
Brianna - TC
Penelope - TC
Madison - TC
Routangi - TC
Tara - Mod
Gaylene - 13:27/--
Alex - 15:27/9:49
Kristine - 12:07/9:27.5
Jenifer - 12:00/10:18
Lise - 13:27/12:15
Rose - 14:18/11:49
Tom S. - 15:29/8:31
Joe - 9:16/8:25
Bryan - 13:31/8:45
Evelyn - 11:40/10:28
Nik - 10:58/9:40
Rob P. - 14:02/8:19 
Rahul - 12:38/9:11
Karen W. - 10:00/10:55
Robert Mc. - 15:42 8:17
Jennifer Mc. - 13:37/11:41
Arun - 11:11/11:13
Megan K. - mod
Vanessa C. - 11:50/9:35.1
Emma - 10:12/9:12
Ken - 15:00/--
Clay - 7:42/7:38
Jorge - 18:30/9:26.5
Laura - 9:10/8:19
Odeh - 11:08/--
Ivo - 16:34/--
Megan L. - 16:00/--
Grant - Mod
David F. - 14:20/--
Katie - 9:58/8:56
Manish - 13:00/9:45.1
Yesh - 14:09/8:23.8
Aleksey - 17:18/9:35.1
Luis - 17:55/--
Chi - 10:18/10:45
Miguel - 13:51/--
Quang - Mod
Joobin - 10:48/8:16
Jake - 12:27/8:59
Ryan L. - 12:17
Bernie - Mod

7.7.17

Skill: Snatch - 3@80%, 3@85%, 3@90% or 5@70%, 5@75%, 5@80%

5 Rounds
6 Push Press (135#/95#)
Air Squats (10-20-30-40-50)

Nik - 7:20 65#
Quang - 6:49 Rx
Claudette - 6:36 355#
Ana - 7:41 85#
Sara - 6:21 Rx
Carmen C. - 8:20 Rx
Grant - Mod
Jake - 8:38 Rx
Analilia - 6:58 55#
Kiara - 8:15 25#
Adam - 8:43 115#
Kym - 6:40 55#
Katie - 6:23 55#
Chi - 7:09 55#
Eli - 8:00 30#
tom T. - 6:41 Rx
Maira - 7:11 65#
Lay - 6:35 60#
Darlene - 7:00 40#
Tom S. - 8:10 Rx
Sandy - 6:11 55#
Nita - 6:54 55#
Simon - 5:36 65#
Adrienne - 5:16 45#
Joseph - 7:48 115#
Eric Sr. - Mod
Rohan - Mod
Navs - PT
Marika - 6:22 65#
Dan - 6:51 115#
Brenda D. - 6:59 65#
Tara - Mod
Gina - 10:46 70#
Emma - 7:32 55#
Gabby - 8:45 75#
Amber - 7:16 75#
Angelo - 7:40 95#
Amarjit - 6:34 75#
Robert P. - 7:56 55#
Gaylene - 5:45 65#
Lisa - 7:32 35#
Hoangdan - 6:05 70#
Celena - 7:10 75#
Trinh - 7:18 60#
Ivo - 9:05 90#
Yen - 7:15 50#
Jewell - 5:55 75#
Athanasios - 7:10 115#
Ryan L. - 8:06 Rx

AWL
- Snatch w/ Pause
- 1.25 Front Squats
- Push Jerks
- Strict High Pulls

Lauren
Joobin
Irish
Melina
Dom
Nino
Subhi
Vanessa C. 
Natasha
Carlos
Chris T. 

7.6.17

Skill: Pull Ups - Max Rep Test or 50 Reps Total

3 Rounds - 1 Min Each Movement 
Burpees Over Bar
Hang Cleans (135#/95#)
Med Ball Sit Ups
Deadlifts (135#/95#)
Rest


Score total reps.

Rodrigo - 170 Rx
Robert Mc. - 181 Rx
Sara - 254 Rx
Chi - 180
Jennifer Mc. - 195
Adam - 168 Rx
Char - 175
Jose - 131
Yesh - 202
Orlando - 160 Rx
Carmen C. - 212 Rx
Katie - 190
Regina - 193 Rx
Jadon - 192 Rx
Ash - 80
Kiara - 167
Analilia - 183
AJ - 180 Rx
Kym - 206
Analilia - 170
Sandy - 170 
Darlene - 154
Jordan - 161 Rx
Tom T. - 182 Rx
Leslie C. - 129
Lay - 144
Eric Sr. - Mod
Simon - 161
Nita - 231
Quang - 160 Rx
Nik - 137
Tara - Mod
David - 180
Joobin - Mod
Madison - 148
Lindsay Z. - 238
Nick B. - 227 Rx
Gaylene - 243
Kristine - 195
Mike S. - 191
Ana - 186 Rx
Gladys - 201
Matt S. - 159
Jacque - Mod
Chris D. - 190 Rx
Jewell - 184
Alex - 166 Rx
Brenda D. - 161 Rx
Melina - 173 Rx
Jake - 165 Rx
Trinh - 185
Celena - 207
Subhi - 166
Matt T. - 198
Chris T. - 141 Rx
Eli - 195
Karthik - 179
Rob P. - 156
Hoangdan - 197
Ivo - 215
Vanessa C. - 205
Laura - 217 Rx
Ryan L. - 125
Jenifer - 149
Kim - 217
Athanasios - 172
Cindy - 184 Rx
Peggy - 171
Jorge - 122
Nicole C. - 171
Chris S. - 179
Gina - 181
Odeh - 178
Carmen M. - 148

Endurance
3 Rounds:
Run 5 Laps
Rest 4 Mins

Steve V. 
Stephanie V. 
Karen V. 
Brandi
Brenda H. 
Emma

7.5.17

Skill: Back Squat - 5x3 @ 80+%

7 Rounds
7/5 Cal Assault Bike
5 HSPU's
7 AKBS (24kg/16kg)
5 Dips

Russel - 14:46
Adam - 17:34 Rx
Claudette - 17:00
Dom - 17:30
Kym - 14:00
Jennifer Mc. - 17:39
Robert Mc. - 17:39 Rx
Grant - Mod
Yesh - 14:10 Rxish
AJ - 17:40 Rx
Vanessa C. - 18:46 Rx
Lay - 13:35
Sara - 13:31
Melina - 16:58
Jordan - 12:41
Katelyn - 13:53
Gabby - 13:51
Marika - 11:56
Sean K. - 15:11 Rx
Gina - 13:18
Darlene - 13:45
Leslie C. - 13:48
Adrienne - 15:22
Eric Sr. - Mod
Nita - 11:38
Brenda D. - Mod
Tara - Mod
Quang - 9:55
Joe - 10:33 Rx
Madison - TC
Jenifer - 12:27
Chris D. - Mod
Steve V. - 14:00 Rx
Brandi - 13:45
Celena - 10:33
Tom T. - 11:33 Rx
Gaylene - 9:03
Robert P. - 17:55
Stephanie V. - 14:29
Ariel - 14:17 Rx
Laura - 15:43
Yen - 12:12
Hoangdan - 12:22
Jewell - 11:08
Rob P. - 13:00
Chris T. - 11:39
Jake - 14:10
Ryan C. - 14:44
Shanon - 12:43
Rhyna - 11:02
Kim - 11:58
Angelo - 12:52
Mike J. - 11:45
Nick B. - 11:16 Rx
Jorge - 16:35
Joseph - 14:28 Rx
Abishek - 20:00
Karhtik - 14:01
Miguel - 14:46
Trinh - 11:25
Odeh - 14:02
Lindsay Z. - 10:32
Nick Z. - 14:45
Amber - 15:21
Brenda H. - 12:45
Emma - 10:51
Nino - 11:59
Cindy - 12:29

AWL
- Clean & Jerk
- Back Squats
- RDL's
- Plank Holds

Lauren
Joobin
Peggy
Carlos
Tony
Irish
Ana

7.4.17 4th of July

We will be closed for the 4th.

Enjoy the time with friends and family!