7.17.17

Skill: Front Squats - 5x3 @ 70-80%

For time.
3 Rounds:
5 Chest to Bar
15 Sit Ups

Run 800m

3 Rounds:
5 Chest to Bar
15 Sit Ups

Travis - 12:34 Rx
Megan L. - 12:53
Nik - 13:14
Claudette - 11:35
Carmen C. - 11:50
Robert Mu. - 11:57 Rx
Analilia - 12:07
Kiara - 13:28
Regina - 12:40
Orlando - 12:06
AJ - 13:14
Lay - 10:35
Maira - 10:56
Megan K. - Mod
Ana - 9:38
Miles - 9:18
Jordan - 10:47
Gabby - 11:06
Sean K. - 10:45 R
Eric Sr. - Mod
Katie - 11:12
Adrienne - 10:26
Drai - 11:16
Tom T. - 11:08 Rx
Dom - 11:11
Brianna - TC
Dylan - TC
Zoe - TC
Quang - 10:26
Cindy - 10:53
Gaylene - 8:44
Shanon - 10:00 Rx
Joe - 8:45 Rx
Brenda D. - 9:57
Grant - Mod
Danny - 15:32 Rx
Robert P. - 11:38
Nick B. - 8:55 Rx
Tom S. - 9:32 Rx
Sara - 9:08 Rx
Russel - 12:00
Rich - 12:12
Charise - 11:40
Joobin - 7:49 Rx
Miguel - 11:37
Kim - 9:26
Leslie F. - 12:18
Chris T. - 12:17
Jacque - 9:53 Rx
Karthik - 9:38
Sree - 9:55
Ivo - Mod
Yen - 9:45
Laura - 10:12 Rx
Ram - 9:27 Rx
Jorge - 13:25
Trinh - 11:34
Nino - 12:22
Celena - 9:39
Amber - 10:23
Natasha - 12:14
Subhi - 12:07
Carlos - 10:51 
Yesh - 9:06 Rxish
Cedrick - 14:55
Aaron - 13:40
Hoangdan - 11:48
Jose - 13:20
Odeh - 11:00
Brenda H. - 10:50
Jake - 8:46 Rx
Amarjit - 11:00
Marvin - 12:00
Lisa - 10:44

7.16.17

Skill: Plank Holds - Accumulate 8 Mins 


12 Min EMOM
Odd: 6 Clean & Jerks (135#/95#)
Even: 12/10 Cal Assault Bike

Odeh - 115#
Char - 75#
Manish - 95#
AJ - Rx
Claudette - 65#
Robert Mu. - 115#
Joseph - Rx
Sharon - Mod
Chris D. - Rx
Vanessa C. - 85#
Gabby - 85#
Ivo - 85#
Katie - 75#
Nita - 55#

AWL
- Clusters -2x3, 3x3, 4x1
- OHS - 6x3
- Deadlifts - 5x4

Orlando
Regina
Kym
Chris T.
Kristine
Tom T.
Melina
Robert Mc. 
Peggy
Rose
AJ
Dom

7.15.17

Skill: Tire Flips - 15 Mins - 15 - 20 Reps


4 Rounds
12 Burpees
15 Goblet Squats
18 Hollow Rocks

Zoe - TC
Dylan - TC
Penelope - TC
Madison - TC
Kristine - 8:33
Gaylene - 7:56
Jenifer - 13:42
Megan K. - Mod
Bryan - 12:18
Odeh - 10:30
Ash - 13:38
Rahul - 13:00
Nik - 11:00
Sean K. - 8:51
Evelyn - 10:02
Brenda H. - 10:02
Santhi - 11:25
Arun - 13:24
Jewell - 7:28
Rhyna - 8:52
Emma - 7:33
Tara - Mod
Rose - 14:03
Jose - 12:11
Hoangdan - 8:50
Vanessa C. - 6:54
Josh - 10:20
Ken - 8:12
Karen W. - 9:50
Dave F. - 11:00
Donovan - 10:30
AJ - 8:52
Chi - 8:35
Rob P. - 11:03
Shanon - 6:40
Ryan C. - Mod
Claudette - 9:10
Ariel - 9:42
Lisa - 12:05
Ivo - 8:58
Subhi - 10:06
Manish - 10:32
Nita - 11:06
Joobin - Mod
Tom S. - 10:05

7.14.17 CrossFit Total

Score Total Weight Lifted.
Establish 1 Rep Max Back Squat
Establish 1 Rep Max Strict Press
Establish 1 Rep Max Deadlift

Compare to: 1.24.17 , 6.29.16 , ...

Mock Oly Meet on 7/29/17!

Drai - Mod
Katelyn - 165-75-135=445
Gabby - 185-95-215=495
Joseph - 275-150-365=790
Nik - 225-110-315=650
Stephanie V. - 205-75-255=535
Ana - 185-90-255=530
Laura - 240-100-275=615
Kiara - Mod
Analilia - 135-65-165=365
Grant - Mod
Sara - 240-105-325=670
Katie - 165-75-205=445
Yesh - 235-115-295=645
Rodrigo - 245-105-285=635
Lay - 160-65-100=405
Simon - 245-105-285=635
Rahul - Mod
Robert Mc. - 335-135-440=910
Cheryl - Mod
Regina - 190-100-245=535
Orlando - 305-175-345=825
Kym - 135=65=175=375
Carmen C. - 230-70-225=525
Tom S. - 350-155-365=870
Sandy - 185-80-200=465
Darlene - Mod
Adrienne - 155 --160 - 315
Eric Sr. - Mod
Quang - 355-180-400=935
Tara - Mod
Noemi - 175-75-225=475
Trinh - 200-65-205=470
Celena - 205-80-225=510
Joe - 475-200-495=1170
Danny - 285-145-415=845
Amber - 175-75-205=455
Tom T. - 360-175-355=890
Dom - 255-125-315=695
Jenifer - 245-100-240=585
Madison - 145-60-185=390
Robert P. - 205-115-205=525
Rhyna - 170-75-215=460
Ivo - Mod
Yen - 125-65-135=325
Nino - 270-80-235=585
Shanon - 135-90-195=420
Ryan C. - 305-145-385=835
Karen V. - 125-65-155=345
Jake - 315-175-435=925


AWL
- Snatch
- Clean & Jerk

Tony
Lauren
Cindy
Natasha
Subhi
Joobin
Melina
AJ
Vanessa C.
Chris D. 
Carlos

7.13.17

Skill: Double Unders - Max Unbroken test or 300/500s Total

15 Min AMRAP
10 Power Snatch (95#/65#)
15 V-Ups
10 HSPU's
20 Renegade Rows

AJ - 305 Rx
Claudette - 275
Carmen C. - 245
Sara - 167 Rx
Adam - 175 Rx
Kym - 165 
Analilia - 168
Kiara - 128
Chi - 190
Regina - 236
Katie - 168
Tom T. - 230 Rx
Char - 165
Jose - 173
Jason P. - 278
Darlene - 220
Gaylene - 236
Miles - 245
Aleksey - 220
Katelyn - 174
Jordan - 240
Luis - 190
Sandy - 225
Baggy - 190
Megan K. - Mod
Jake - Mod
Nik - 173
Quang - 340 Rx
Marika - 227
Joe - 265 Rx
Brenda D. - 244
Steve V. - 248
Jenifer - 210
David T. - Mod
Tom T. - 234 Rx
Stephanie V. - 172
Ryan C. - 112
Jacque - 231
Matt S. - 180
Shanon - 225 Rx
Jewell - 221
Josh - 170 Rx
Ana - Mod
Celena - 203
Trinh - 275
Gladys - 190
Karthik - 165
Leslie F. - 226
Amber - 171
Kim - 347
Yesh - 190 Rx
Melina - 190 Rx
Rob P. - 166
Mike J. - 169
Hoangdan - 220
Athanasios - 123 Rx
Jorge - 153
Cindy - 223
Odeh - 166
Lisa - 245
Chris S. - 166
Nicole C. - 177
Cedrick - 168
Jake - 194
Aaron - 165

Endurance
5 Rounds
Row 1k
Rest 2 Min

Karen W. 
Emma 

7.12.17

Skill: Power Cleans - 5x4 @ 70-80% of Power Clean Max

5 Rounds
Run 1 Lap (350m)
12 Pull Ups

Carmen C. - 14:33 Rx
Barrie - 12:25
Nik - 12:24
Sara - 12:20 Rx
Dom - 10:40
Kiara - 14:30
Analilia - 14:28
Grant - Mod
Megan L. - 14:#5
Rodrigo - 12:08 Rx
AJ - 14:32 Rx
Chi - 13:10
Yesh - 10:57 Rx
Lindsay Z. - 14:27
Tom T. - 11:53 Rx
Rahul - 14:28
Arun - 40
Lay - 13:02
Eric Sr. - Mod
Chase A. - 15:00
Leslie C. - 14:48
Jordan - 11:54
Adriene - 14:02
Sean K. - 12:45 Rx
Darlene - 13:11
Tara - mod
Dan - 13:49 Rx
Quang - 13:02 Rx
Tom S. - 12:14 Rx
Brenda D. - 13:49 Rx
Joe - 10:31 Rx
Madison - TC
Karen W. - 15:01
Jason G. - Mod
Danny S. - Mod
Steve V. - 11:42 Rx
Robert P. - 14:28
Yen - 13:29
Josh - 48 Rx
Celena - 10:58
Emma - 11:02
Trinh - 14:49
Zach - 9:57
Russel - 48
Ariel - 13:04 Rx
Leslie F. - 14:18
Ash - 11:18
Gaylene - 12:41
Charise - 14:22
Rich - 13:48
Ivo - 14:36
Simon - 14:59
Gina - 14:10
Gabby - 13:31
Hoangdan - 14:25
Evelyn - 14:05
Laura - 13:27 Rx
Robert Mc. - 12:50
Jennifer Mc. - 14:35
Miguel - 11:48
Amber - 14:56
Joseph - 12:12 Rx
Ram - 11:20
Athanasios - 13:21
Vicky - Mod


AWL
- Snatch
- Clean & Jerk
- Back Squat

Odeh
Irish 
Natasha
Subhi
Lauren
Tony
Joobin
Nick B. 
Melina
Peggy 
Carlos 
Orlando
Rob P. 
Cindy
Ana
AJ
Kristine

7.11.17

Skill: Dips - 5x7

3 Rounds for Total Reps
:40 secs Work/ :20 secs Rest
Thrusters (45#/35#)
Calorie Row
Box Jumps

Robert Mc. - 146
Bryan - 128
Sara - 141
Jacque - Mod
Joobin - Mod
Carmen C. - 128
Grant - Mod
Joel - 91
Analilia - 105
Adam - 124
Kym - 105 
AJ - 138
Regina - 113
Orlando - 105
Rodrigo - 128
Kiara - 83
Chi - 92
Emma - 98
Gina - 107
Char - 85
Lay - 122
Jose - 88
Tom T. - 152
Melina - 133
Celena - 125
Alex B. - 116
Simon - 97
Gabby - 104
Jason P. - 129
Miles - 141
Katelyn - 120
Jordan - 107
Eric Sr. - Mod
Darlene - 93
Marika - Mod
Jenifer - 131
Madison - Mod
Quang - 152
David T. - 15-
Megan K. - Mod
Tara - Mod
Dan - 150
Joe - 156
Chris D. - 119
Tom S. - 151
Danny - Mod
Melina - Mod
Tom T. - Mod
Kristine - 109
Jacque - 118
Matt - 112
Jewell - 129
Ana - 130
Nick B. - 152
Gaylene - 114
Subhi - 115
Gladys - 101
Santhi - 85
Yen - 101
Russel - 85
Nino - 116
Trinh - 128
Tony - 107
Leslie F. - 105
Marvin - 101
Dom - 113
Jorge - 100
Ivo - 152
Karthik - 107
Hoangdan - 125
Jake - 135
Laura - 150
Josh - 108
Athanasios - 140
Ryan L. - 121
Miguel - 98
Cindy - 125
Amarjit - 89
Odeh - 116
Peggy - 110
Rahul - 110
Joseph - 119
Chris S. - 108
Nicole C. - 94

Endurance
3 Rounds
Run 800m
Bike 5k

Karen W.  
Rich
Charise
Karen V. 
Karen W.