7.31.17

Skill: Deadlifts - 4 Reps EMOM for 12 Mins @ 75+%

8 Min AMRAP
8 HSPU's
8 DB Front Racked Lunges


Carmen C. - 48 25#Rx
Claudette - 128 15#
Casey - 68 20#
Travis - 82 30#
Nik - 57 25#
Tierra - 103 20#
AJ - 64 40#Rx
Regina - 131 25#
Gabby - 83 25#
Analilia - 100 15#
Kiara - 135 10#
Chris T. - Mod
Tom T. - 98 30#Rx
Joseph - 82 30#Rx
Lay - 101 20#
Tom S. - 71 30#Rx
Adrienne - 118 15#
Darlene - 88 15#
Jordan - 108 30#
Maira - 91 20#
Sean - 85 30#Rx
Jenifer - 110 15#
Shanon 129 25#Rx
Sandy - 96 15#
Katie - 126 25#
Tara - Mod
Dan - 102 35#
Joe - 120 40#Rx
Quang - 97 30#Rx
Lindsay Z. - 85 20#
Brenda D. - Mod
Rohan - Mod
Zoe - TC
Marika - 113 20#
Robert P. - 112 20#
Gaylene - 88 25#
Penelope - 104 20#
Alex - 80 25#Rx
Russel - 128 25#
Ana - 99 20#
Chris T. - 120 35#
Kim - 139 15#Rx
Jacque - 68 12kgRx
Matt S. - 120 30#
Jewell - 101 20#
Sara - 96 12kg
Nino - 112 15#
Leslie F. - 128 15#
Christian - 98 30#
Celena - 101 15#
Trinh - 136 10#
Jesse - 88 10kg
Sree - 136 10#
Miguel - 136 35#
Ivo - 160 Mod
Kristine - 128 15#
Brianna - 89 15#
Jorge - 96 20#
Ram - 81 40#Rx
Laura - 71 25#Rx
Yajaira - 84 15#
Rob P. - 72 35#
Melina - 84 20#Rx
Ryan L. - 112 30#Rx
Athanasios - 99 30#Rx
Nita - 128 15#
Vanessa C. - 86 20#Rx
Chris D. - 96 30#
Carlos - 112 30#
Odeh - 88 25#

7.30.17

Skill: Sumo Deadlift High Pull - 6x8 Weight by feel

For time.
80 Double Unders
5 Pull Ups
60 Double Unders
10 Pull Ups
40 Double Unders
15 Pull Ups
20 Double Unders
20 Pull Ups

Vanessa - 8:29 Rx
Josh - 11:00 Rx
Arun - 9:21
Rob P. - 8:17
Sean K. - 6:39
Odeh - 8:30
Ivo - 8:07
Padmini - 9:56
Hoangdan - 7:06
Miles - 13:13 Rx
Rose - 10:00
Katie - 4:15 
Tierra - 13:09 Rx
Gabby - 7:21

AWL
- Back Squat
- Push Press
- GHD Sit Ups & Extensions

Joobin
Natasha
AJ
Ryan L. 

7.29.17 Mock Olympic Weightlifting Meet

Our first mock Weightlifting meet was a great success!  Thank you to all that participated, volunteered, and came out to watch!  We look forward to doing another one soon!

7.28.17

21 - 15 - 9
Toe to Bar
Front Squats (95#/65#)
Burpees

then

4 Rounds
Run 2 Laps
Rest :60

Claudette - 12:46
Manish - 12:23
Bryan - 13:12
Kiara - 13:32
Analilia - 11:19
Arun - 12:06
Joel - 117 
Lauren - Mod
Lay - 12:30
Tom T. - Mod
Tom S. - Mod
Carmen C. - 9:32 Rx
Ariel - 11:18 Rx
Ana - 10:07 Rx
Simon - 12:00 95#
Gabby - 132
Katelyn - 117
Adrienne - 11:45 
Sean K. - 10:47 
Nita - 11:50
Katie - 129
Regina - 11:39 Rx
Orlando - 108
Rohan - Mod
Navs - Mod
Brenda D. - 8:31 Rx
Joe - 7:15 Rx
Tara _ mod
Karen W. - 8:17 
Quang - Mod
David T. - 6:21 
Ryan L. - 10:11 Rx
Emma - 10:10
Gina - Mod
Danny - 98
Christian - 10:45
Sree - 12:00
Ash - 11:58
Ivo - 9:22 
Jewell - 9:10 Rx
Charise - 9:08
Noemi - 11:19
Mike J. - 9:55
Guido - 9:12 

AWL
-Hang Snatch
- Snatch Deadlifts
- Back Squats

Natasha
Laura
Peggy
Carlos
Melina
Nick B.
Odeh
Joseph
AJ
Tierra

7.27.17

Skill: Back Squats - 5x5 @ 70+%


10 Min AMRAP
5 Push Press (135#/95#)
25 Double Unders

Nik - 441 95#
Joseph - 155 95#D
Robert Mc. - 498 135#
Analilia - 453 65#
Kiara - 391 45#
Regina - 405 95#
Carmen C. - 214 Rx
Joel - 440 95#
Sara - 301 Rx
Chi - 451 55#
Orlando - 496 135#
Tom T. - 275 Rx
Darlene - 580 35#
Lay - 554 65#
Katelyn - 440 55#
Gabby - 444 75#
Jordan - 390 20#
Jake - 420 135#
Katie - 445 65#
Eric Sr. - Mod
Lindsay Z. - 230 Rx
Alex - Mod
Joe - 360 Rx
Quang - 550 135#
Jason G. - 691 135#
Joobin - 362 Rx
Danny - 272 95#D
Robert P. - Mod
Ariel - 242 115#D
Karthik - 270 95#D
Sree - 400 55#
Chris T. - 443 135#
Trinh - 495 55#
Vanessa C. - 303 65#D
Celena - 84 65#
Yen - 180 55#D
Shanon - 183 Rx
Ryan C. - 210 115#
Leslie F. - 465 65#
Mike J. - 55 95#
Rhyna - 180 65#
Rob P. - 550 95#
Melina - 180 Rx
Ivo - 443 85#
Cindy - 445 85#
Gina - 252 75#D
Peggy - 165 65#D
Odeh - 515 75#
Cedrick - 415 115#
Aaron - 125 65#
Brenda D. - 270 75#D

Endurance
10 x 300m Row
:60 Rest

Emma
Karen W. 
Margot
Steve V. 
Karen V.  

7.26.17

Skill: Push Ups - Max Rep Test or 100 Total

4 Rounds
10 Deadlifts (225#/155#)
Run 1 Lap
15 Pull Ups
Rest :60

Casey - 23:17
Travis - 99 Rx
Carmen C. - 16:33 Rx
Nik - 19:12 165#
Suzanne - 24:30 85#
Matt T. - 21:32 125#
Grant - Mod
Megan L. - 20:27 85#
Sara - 14:54 Rx
Christian - 18:02 185#
Claudette - 14:29 115#
Marvin - 78 165#
Carmen M. - 103 105#
Analilia - 16:16 85#
Kiara - 18:05 65#
Trinh - 17:32 115#
Celena - 15:07 115#
Tom T. - 16:26 Rx
Simon - 19:05 185#
Darlene - 17:50 55#
Lay - 15:40 105#
Jordan - 16:40 225#
Gabby - 17:57 135#
Katelyn - 18:09 85#
Eric Sr. - Mod
Sean K. - 17:59 165#
Adrienne - 17:45 105#
Ryan N. - 13:01 Rxish
Katie - 14:43 105#
Arun - 18:10 75#
Brenda D. - 16:26 115#
Tom S. - 16:34 Rx
Quang - 16:28 Rx
Amarjit - 17:52 185#
Danny - Mod
Robert P. - 15:55 85#
Sree - 17:50 85#
Jacque - 18:03 Rx
Matt S. - 19:53 185#
Stephanie V. - 18:20 135#
Jewell - 16:40 135#
Laura - 15:41 Rx
Russel - 96 145#
Yesh - 18:35 Rx
Steve V. - 15:38 205#
Jake - 17:19 Rx
Alex - 17:35 Rx
Evelyn - 18:50 95#
Emma - 13:41 65#
Gina - 15:42 130#
Brenda H. - 17:52 115#
Jorge - 88 105#
Miguel - 15:53 145#
Athanasios - 18:53 125#
Ryan L. - 19:38 195#
Yajaira - 18:45 125#
Noemi - 95 105#
Jenifer - 17:24 125#
Blair - 95 205#

OWL
- 3 Position Power Cleans
- 2 Front Squats + Jerk
- Snatch Push Press

Rich 
Charise
Melina
Nick B. 
Lauren
Tony
Carlos
Laura
Natasha
Irish
Trinh
Odeh
Dom
Cindy 

7.25.17

10 Mins to work up to 90% of 1RM Snatch
then
10 Mins to work up to 90% 1 RM Clean & Jerk
then
Row or Bike for 15 Mins


Jennifer Mc. 
Robert Mc. 
Nik 
Regina
Orlando
Joseph
Carmen C. 
Grant
Sara
Bryan
Chi
Tom T. 
Melina
Christian
Char
Jose
Emma
Gina
Marika
Darlene
Jordan
Gabby
Katelyn
Katie
Eric Sr. 
Tom S. 
Brenda D. 
Lindsay Z. 
Quang
Miles
Jason G. 
Joe
Roheet
Ryan C.
Jenifer
Jacque
Matt S. 
Hoangdan 
Rob P. 
Karthik
Nick B.
Russel
Yen
Jewell
Chris T. 
Shanon
Ash
Kristine
Alex
Rhyna
Gaylene
Penelope
Rich
Laura
Athanasios
Miguel
Charise
Nita
Trinh
Celena
Evelyn
Yesh
Tony
Cindy
Cedrick
Noemi
Manish
Jorge
Ivo

Endurance
For time.
Run 4 Laps
20 Lunges
Run 3 Laps
40 Lunges
Run 2 Laps
60 Lunges
Run 1 Lap 
80 Lunges

Lisa
Karen W. 
Karen V.