4.20.16 Lumberjack 20

Skill: Get ready for WOD!

For time.
20 Deadlifts (275#/185#)
Run 400m
20 AKBS (32kg/20kg)
Run 400m
20 Overhead Squats (115#/85#)
Run 400m
20 Burpees
Run 400m
20 Box Jumps (24"/20")
Run 400m
20 Squat Cleans (115#/85#)
Run 400m




Lindsay Z. - 31:50
Michele - 34:19
Melissa - 29:34
Tyler - 35:32
Eric Sr. - 31:00
Angel - 38:55 Rx
Louis - 34:17
Wury - 29:26
Ryan C. - 27:41
Shanon - 30:40 Rx
Anthony A. - 36:26
Tara - 30:04 Rx
Cody - Mod
Bernie - 26:42
Ernie - 28:17 Rx
Freddy - 32:16
Sean P. - 33:17 
Mason - 29:19 Rx
Greyson - Mod
Cross - Mod
Marika - 28:36
Jenna - 31:18 Rx
Megan - 28:29 Rx
Joe - 30:49 Rx
Karen W. - 38:38
Carmen - 30:18
Ryan L. - 36:50
Chris D. - 31:53 Rx
Quang - 38:10
Robert Mc. - 36:38
Jennifer H. - 41:32
Brenda H. - 30:16
Jewell - 30:34
Vanessa - 32:36
Jacque - 35:58 Rx
Matt - 33:29
Jesse - 37:54
Yajaira - 36:03
Melina - 32:35
Leslie - 37:31
Tom S. - 19:56 Mod
Tom T. - 38:36 Rx
Gaylene - Mod
Steve V. - 33:07
Brandi - 30:52
Dennis - 28:27 Rx
Evelyn - 36:57
Joleen - 38:44
Hoangdan - 36:14
Karen V. - 47:11
Amelia - 39:23
Rhyna - 31:44
Cindy - 36:49
Taylor - 36:24
Himani - 39:52
Rahul - 37:05

AWL
Full Snatch - Build up to your 1RM

Lauren
Joobin
Nick B.
Lisa
Kristine
Ram
Jane

 
 

4.19.16 Isabel

Skill: Back Squats - 5x6 @ 70-80% 1RM

For time.
30 Snatches (135#/95#)

Compare to: 12.24.15 , 8.17.15 , 5.30.15 , 11.12.14 

Carmen - 8:27 65#
Jesse - 6:59 Mod
Adam - 5:42 95#
Winston - 6:18 115#
Regina - 6:30 75#
Abby - 13:37 Mod
Lauren - 6:29 75#
Michele - 3:52 65#
CJ - 2:55 Rx
Angel - 3:25 75#
Cody - Mod
Ravi - 4:09 85#
Tom S. - Mod
Sean P. - 3:29 Rx
Mason - 5:19 Rx
Tara - 3:44 Rx
Madison - Mod
Sean L. - 4:16 125#
Megan - 3:47 Rx
Karen - 3:06 25#
Navs - Mod
Jenna - 2:33 Rx
Joe - 3:05 Rx
Jenifer - Mod
Freddy - 3:17 95#
Becca - 3:20 65#
Quang - 3:40 95#
Anthony A. - 4:23 95#
Vanessa - 5:26 65#
Joobin - 1:48 95#
Joleen - 3:33 35#
Melina - 6:44 65#
Tom T. - 7:34 Rx
Martin - 3:44 85#
Chris T. - 5:55 Rx
Amarjit - 4:57 95#
Daniel - 6:00 85#
Nick B. - 4:52 Rx
Jamie J. - 6:54 55#
Jane - 5:20 55#
Rick - 5:51 85#
Amelia - 3:21 25#
Justin - 5:35 95#
Kristine - 5:31 65#
Jennifer H. - 3:08 25#
Robert Mc. - 6:45 85#
Hoangdan - 4:29 55#
Taylor - 5:27 40#
Charles - 3:33 65#

Endurance 
Get as far as you can in 10 Mins - 300 Doubles or 500 Singles + Row 2500m (Partition as needed)
3 Rounds: 30 Reverse Lunges - 30 Sit Ups - 1 Min Plank

Karen V. 
Carmen
Gaylene
Brenda H.
Yajaira
Dennis
Jessica 
Ian
Cindy
 

4.18.16 Bow

Skill: Squat Cleans - 5,5,3,3,3,1,1,1,1

4 Rounds
9 Sumo Deadlift High Pulls (95#/65#)
12 Ring Push Ups
9 Front Squats

Winston - 13:33 Rx
Regina - 9:37 Rx
Orlando - 11:32 Rx
Tiffany V. - 7:28 35#
Melissa - 8:45 Rx
Abby - 8:26 65#
Eric Sr. - Mod
Louis - 12:58 65#
Wury - 7:35 55#
Cody - 4:59 Mod
Mason - 6:42 Rx
Sean P. - 7:13 Rx
Megan - 4:25 Rx
Brenda D. - Mod
Ryan L. - 8:17 Rx
Cross - Mod
Greyson - Mod
Lauren - MOd
Marika - 9:14 55#
Tara - 4:41 Rx
Freddy - 5:06 65#
Jenna - 4:36 Rxish
Joe - 3:42 Rx
Anthony A. - 9:18 Rx
Ana - 7:20 Rx
Andres - 8:27 Rx
Tom S. - Mod
Kristine - 8:41 Rx
Gaylene - 9:53 Rx
Jewell - 8:55 45#
Becca - 6:48 55#
Yajaira - 11:42 65#
Brenda H. - 9:46 Rx
Martin T. - 10:52 Rx
Ram - 7:14 Rx
Melina - 7:10 55#
Adrienne - 9:15 55#
Rhyna - 7:10 65#
Chris T. - 10:01 95#
Shanon - 6:19 Rx
Cindy - 8:47 Rx
Evelyn - 8:13 45#
Analilia - 8:01 35#
Martin G. - 7:45 Mod
Maria M. - 9:10 35#
Joleen - 10:39 55#
Christian - 9:41 65#
Jane - 9:45 Mod
Justin - 8:35 Rx
Gabby - 13:27 65#
Lisa D. - 12:00 35#
Hoangdan - 7:47 55#
Jenifer - 6:56 Mod
Jessica - 10:29 55#
Jamie - 9:45 55#
Tyler - 11:30 Rx
Rahul - 9:18 65#
Himani - 10:06 55#
Charles - 8:17 65#
Chris S. - 10:16 Rx
Nicole C. - 11:33 Rx
Manish - 9:50 75#

4.17.16 W.S.S.

Skill: Back Rack Lunges - 5x12 Weight by Feel

30 - 25 - 20 - 15 - 10 
Wall Balls (20#/14#)
DB Snatch 

Ravi - 9:53
Chris T. - Mod
Mike - 14:50
Delilah - 16:44
Sergio - 17:07
Robert Mc. - 13:44
Jennifer H. - 13:52
Vanessa - 14:24
Nita - 12:59
Manish - 15:05
Anthony A. - 15:09
Lisa - 11:37

AWL
- 1 Clean + 2 Jerks @ 70-90% 1RM CJ
- Snatch Grip Deadlifts (Deficit) - 5x4 @ 100% 1RM Snatch 

Regina
Orlando
Rose
Kristine

4.16.16 Commi

Skill: Pull Ups - Weighted or Strict - 6,6,4,4,2,2,2,2,2,2

3 Rounds
20 Russian KB Swings (28kg/20kg)
Run 200m
40 Russian Twists
Run 400m

Quang - 14:20 24kg
Jennifer H. - 14:14 8kg
Robert Mc. - 13:59 18kg
Nita - 12:30 10kg
Manish - 14:36 14kg
Jenna - 14:08 Rx
Megan - 11:08 Rx
Gaylene - 15:17 Rx
Chris D. - 13:28 Rx
Vanessa - 11:46 Rx
Chris S. - 17:01 Rx
Nicole C. - 14:16 16kg
Karen W. - 13:45 8kg
Rahul - 19:04 14kg
Himani - 15:47 12kg
Steve V. - 14:50 Rx
Rose - Mod
Dennis - Mod
Nick B. - Mod
Sean L. - 14:45 Rx
Ram - Mod
Tara - Mod
 

4.15.16 Open Workout 13.4 (Mod)

Skill: Deadlifts - 5x5 @ 75-85%


7 Min AMRAP
3,6,9,12,15...
Clean & Jerk (115#/65#)
Toes to Bar

Rose - 50 Rx
Vanessa - 67 Rx

Lindsay Z. - 70 65#
Michele - 64 65#
Eric Sr. - 114 Mod
Louis - 60 65#
Nicole L. - 45 55#
Navs - Mod
Greyson - Mod
Anthony - A. - 37 Rx
Ryan C. - 43 Rx
CJ - 70 Rx
Brenda D. - 61 Rx
Quang - 60 75#
Mason - 66 Rx
Freddy - 69 95#
Gaylene - 59 65#
Sean L. - 48 115#
Megan - 90 Rx
Chris D. - Mod
Leslie - 50 65#
Rhyna - 60 65#
Ryan L. - 69 135#
Jacque - 68 Rx
Matt - 44 95#
Chris T. - Mod
Brandi - 90 15#
Steve V. - 48 Rx
Lisa - 80 35#

AWL
Full Snatch - 2x3@75%, 2x3@80%, 2x3@85%
Back Squats - 4x9 @ 65-70% 1RM

Lauren
Carmen
Orlando
Regina
Jane

4.14.16 Perch

Skill: 3 Position Snatch x 6 - High Hang, Launch, Floor

Buy In: 15 Burpees
21 - 15 - 9
Overhead Squat (95#/65#)
Dips
Cash Out: 15 Burpees

Joe - 8:26 Rx
Jesse - 11:30 65#
Jennifer H. - 12:45 15#
Robert Mc. - 8:43 45#
Carmen - 8:27 55#
Jenna - 8:14 65#
Joobin - Mod
Michele - 14:59 65#
Cody - 8:56 Rx
Maria - 11:27 25#
Brenda D. - 11:23 65#
Sean P. - 10:23 65#
Sean L. - 13:16 95#
CJ - 14:26 Rx
Lori - 13:46 35#
Amarjit - 8:52 75#
Quang - 10:02 75#
Mason - 13:58 Rx
Maira - 12:04 45#
Brandi - 9:15 15#
Steve V. - 19:59 Rx
Lauren - Mod
Tony - Mod
Freddy - 9:30 65#
Dennis - 7:26 Rx
Nick B. - 9:55 Rx
Adam - 13:34 Mod
Jewell - 10:40 15#
Andres - 11:48 85#
Kristine - 12:48 55#
Jacque - 10:30 65#
MAtt - 12:55 45#
Trinh - 10:30 35#
Leslie - 13:09 65#
Bryan - 11:48 75#
Chris T. - 11:20 65#
Ryan L. - 10:26 Mod
Jason G. - 13:50 Rx
Vanessa - 12:45 55#
Chris D. - 11:45 95#
Jin - 12:33 95#
Rahul - 12:00 55#
Joleen - 11:08 35#
Analilia - 8:00 10#
Lisa - 10:27 35#
Anthony A. - 20:39 Rx
Daniel - 10:28 Mod
Amelia - 11:30 35#
Himani - 12:28 35#
Tyler - 11:18 85#
Ram - 9:14 95#
Alex - 13:40 65#

Endurance
Row - 150m @ 80%, 250m @ 90%, 500m For time
Partner WOD - 20 Mins - Run 800m, Deadlift Hold & AMRAP Burpees

Gaylene
Tara
Helen
Carmen
Brenda H.