10.18.16 Nancy

Skill: L-Sit - Accumulate 3 Mins either hanging or pressing

5 Rounds for time.
Run 400m
15 Overhead Squats (95#/65#)

Sign up for Myo Mayhem in the lobby.  Judges too!

Adam - 17:27 65#
Sean K. - 18:50 35#
Analilia - 16:12 35#
Robert Mc. - 14:21 Rx
Bobbie - 18:07 35#
Arun - 18:34
Jennifer Mc. - 20:27 35#
Joel - 16:51 65#
Karthik - 20:50 65#
Sara - 11:42 35#
Tom T. - 15:49 Rx
Eric Sr. - Mod
Grant - 12:02 Rx
Regina - 21:34 Rx
Orlando - 20:44 Rx
Jane - 20:51 50#
Kyle B. - 17:05 95#
Tom S. - 15:45 Rx
Brenda D. - 18:49 Rx
Chase A. - 16:48 65#
Mason - 19:01 Rx
Madison - Mod
Jeron - Mod
Tara - 358 Tabata 
Perla - 28:44 15#
Joe - 14:7 Rx
Quang - 17:10 95#
Rohan - Mod
Jason G. - 275 Tabata
Taylor - 11:18 Rx
Chase H. - Mod
Andres - 15:37 75#
Dakota - 17:30 15#
Jacque - 13:52 Rx
Matt - 14:44 Mod
Josh - 18:09 75#
Celena - 21:00 35#
Curtis - 13:50 65#
Martin - 16:43 65#
Melina - 17:12 Rx
Joobin - 11:36 Rx
Subhi - 19:02 Mod
Freddy - 16:23 75#
Steve P. - 24:50 65#
Cindy - 16:21 Rx
Bryan - 19:00 75#
Jenifer - 20:40 35#
Travis - 19:55 75#
Evelyn - 17:31 35#
Rhyna - 14:23 35#
Ram - 15:41 Rx
Nick B. - 12:17 Rx
Dom - 15:36 85#
Lucy - 17:00 15#
Kristine - 18:14 55#
Chris D. - 13:32 Rx
Hoangdan - 19:15 55#
Ian - 15:05 65#
Chris T. - 15:54 Rx
Claudette - 18:50 55#

Endurance
15 Min Assault Bike
5 min Rest
10 Min Row
5 Min Rest
5 Min Run

Gaylene
Penelope
Karen W. 
Brenda H. 
Brenda D. 
Odeh
Russyl
Jessica
Karen V. 

10.17.16 Move

Skill: Front Squat - 5x3 @ 70-80%

Tabata - :20 on/:10 off for 4 mins each movement - 1 min rest between 
Score your total reps.

Pull Ups
Sit Ups
Air Squats
Push Ups

Sign up for Myo Mayhem in the lobby!

Sean K. - 305 Rx
Bobbie - 257
Adam - 200 Rx
Regina - 231 Rx
Orlando - 261
Shruti - 268
Sanjay - 270
Grant - 375 Rx*
Ernie - 354 Rx
Abby - 324
Anthony B. - 221 Rx
Jane - 231
Kyle B. - 175
Tom S. - 288 Rx
Robert Mu. - 273 Rx
Mason - Mod
Jenifer - 305
Gaylene - Mod
Megan - 349 Rx
Perla - 210
Cody - 370 Rx
Chase H. - 353 Rx
Brenda D. - 297 Rx*
Vanessa - 342 Rx
Chris D. - 250 Rx
Joe - 322 Rx
Alvin - 250 Rx
Tom T. - 331 Rx
Celena - 302
Quang - 308
Kristine - 293 Rx
Joobin - 363 Rx
Martin - 225 Rx
Jacque - 339 Rx
Matt - 349
Leslie - 298
Joel - 262
Sara - 332 Rx
Curtis - 310 Rx
Kim - 340
Russyl - 286 Rx
Chris T. - 232
Suma - 248
Shanon - 325 Rx
Ryan C. - 269 Rx
Melina - 295
Rahul - 235
Rhyna - 356
Anthony A. - 323 Rx
Cindy - 336 Rx
Josh - 252
Ariel - 267 Rx
Steve P. - 286
Mike - 215
CC - 216
Nick B. - 337 Rx
Adrienne - 313
Wendy - 322
Ana - 272
Carmen M. - 250
Marvin - --
Ram - 338 Rx
Claudette - --
Hoangdan - 332
Bianca - 308
Tony - Mod

10.16.16 Sunday Funday

Skill: Turkish Get Ups - 2x6, 2x4, 2x2


For time.
2 Rounds
15 Box Jumps
15 Burpees
2 Rounds
15 Cal Assault Bike
15 Burpees

Carmen M. - 13:48
Marvin - 114
Kyle B. - 10:01
Dom - 8:36
Odeh - 12:27
Kevin - 9:09
Jessica - 105
Ian - 10:24
Joel - 10:37
Penelope - 11:41
Brianna - 14:32
Grant - 6:59
Kim - 8:54
Bianca - 13:06
Manish - 12:50
Nita - 13:17

AWL
- Tall Cleans - 5x3 @ 60-70% 
- Push Jerk - 2x5, 2x3, 2x1 WBF
- Clean Pull - 5x2 @ 90-100% 1RM Clean

Vanessa - 
Robert Mc. 
Rose
Lauren
Tony
Joobin
Tara

10.15.16 Contrary

Skill: Low Hang Snatch - 4x4, 3x2

6 Rounds
12 Wall Balls 
24 Double Unders

Travis - 7:22 Rx
Ben - 6:15
Subhi - 7:41
Tom S. - 9:52 Rx
Robert Mc. - 7:20
Jennifer Mc. - 10:25
Curtis - 7:06
Karen W. - 9:20
Ian - 5:42
Bianca - 6:57
Josh - 10:08 Rx
Ryan V. - 7:30
Ariel - 5:57 Rx
Ram - 6:07 Rx
Manish - 8:33
Wendy - 9:16 Rx
Nita - 11:10
Chris T. - Mod
Hoangdan - 6:35
Gaylene - 6:26
Penelope - 6:37
Anthony A. - 5:16
Vanessa - 8:43 Rx
Chris D. - 6:16 Rx
Kristine - Mod
Brianna - 9:11
Rose - 11:32 Rx
Christian - 8:14
Rohan - 6:00
Tara - Mod
Mason - Mod 

10.14.16 Setup

Skill: HSPU's - 5x8


4 Rounds
10 Power Cleans (115#/85#)
12 Toe to Bar
10 Push Press

Grant - 8:35 Rx
Analilia - 11:20 55#
Jennifer Mc. - 112 55#
Sara - 11:03 Rx
Arun - 11:18 15#
Sean K. - 10:49 Mod
Bobbie - 10:01 35#
Adam - 14:37 Rx
Lindsay Z. - 11:30 66#
Maira - 12:56 65#
Jesse - 14:42 Mod
Brenda H. - 121 85#
Leslie - 14:56 Rx
Jake - 116 Rx
Tom T. - 14:12 Rx
Regina - 15:00 Rx
Orlando - 14:40 Rx
Wendy - 108 Rx
Jane - 121 60#
Dom - 12:46 85#
Kyle B. - 13:25 95#
Ana - 12:36 75#
Rhyna - Mod
Amarjit - 11:36 95#
Quang - Mod
Adrienne - 12:37 55#
Kat - 13:51 45#
Arshad - 12:43 65#
Rahul - 14:06 75#
Brenda D. - 17:01 Rx
Alvin -  10:32 Rx
Celena - 10:25 45z#
Melina - 13:46 75#
Matt - Mod
Jacque - 9:54 Rx
Curtis - 12:44 Rx
CC - 8:55 35#
Andres - 10:10 95#
Vanessa - 12:00 75#
Chris D. - 17:24 Rx
Shanon - 9:36 Rx
Ryan C. - 14:53 Rx
Hoangdan - 14:22 65#
Gaylene - 10:22 85#
Manish - 14:39 85#
Nita - 11:10 45#

AWL
- (2 Clean Pull + 1 Power Clean) x 10 @ 75-85% 1RM PC
- Drop Snatch - 6x3 @ 50-70% 1RM Snatch
- Back Squat - 1x20 @ 55-65%

Irish
Joobin
Tara
Mason
Nick B.
Bernie
Cindy
Ernie

10.13.16 Pick 'em

Skill: 20 Mins to Work up to Heavy Back Squat

15 Minute for Max Distance
Pick One:
Run
Row
Assault Bike

Grant - 5.6mi Bike
Sara - 5.1mi Bike
Chi - 3027m Row
Carmen - 3.7mi Bike
Regina - 3178m Row
Orlando - 5.5mi Bike
Adam - 5.1mi Bike
Maria - 3250m Row
Kyle B. - 2877m Row
Freddy - 1.68mi Run
Josh F. - 3926m Row
Brooke F. - 1600m Row/2.5mi Bike
Tom S. - 5.4mi Bike
Cody - 1.68mi Run
Vanessa - 3356m Row/4.7mi Bike
Jeron - 3397m Row
Brenda D. - 2000m Row/4.0mi Bike
Bernie - 5.6mi Bike
Joobin - 3817m Row
Jason G. - 5.6mi Bike
Chase H. - Mod
Chris D. - 3830m Row
Matt - 4.6mi Bike
Jacque - 4.7mi Bike
Martin - 3.5mi Bike
Melina - 1.5mi Run
Leslie - 1.5mi Run
Jose - 4.1mi Bike
Suma - 2373m Row
Jake - 5.5mi Bike
Subhi - 1.55mi Run
Nick B. - 1.8mi Run
Cindy - 1.73mi Run
Bryan - 5.2mi Bike
Ryan C. - 3340m Row
Shanon - 3342m Row
Rahul - 5.0mi Bike
Maricela - 2991m Row
Lucy - 4.0mi Bike
Evelyn - 4.2mi Bike
Odeh - 3455m Row
Ram - 5.3mi Bike
Gaylene - 3224m Row
Kim - 1.9mi Run
Chris T. - 5.8mi Bike
Kristine - 3215m Row
Irish - 3125m Row
Sanjay - 4.5mi Bike
Shruti - 2890m Row
Claudette - 2000m Row

Endurance
- 15 Mins max Distance - Assault Bike
Rest 5 Mins
- 15 Mins Max Distance - Row

Brenda H. - 4.7mi Bike/3212m Row
Yajaira - 4.6mi Bike/2798m Row

10.12.16 Amanda

Skill: Strict Press - 6x3 - WBF

9 - 7 - 5
Muscle Ups
Full Snatch (135#/95#)

Compare to: 10.30.15 , 4.23.14 

AJ - 25:47 Rx
Analilia - 8:35 35#
Arun - 9:32 15#
Lindsay Z. - 8:57 55#
Chi - 9:15 35#
Joel - 11:26 65#
Maira - 10:42 55#
Sara - 9:53 75#
Grant - 9:47 Rx
Wendy - 10:38 75#
Jane - 11:26 45#
Amarjit - 11:45 95#
Chase - H. - 7:17 75
Cody  - 7:44 75#
Tom S. - 19:09 Rx
Quang - Mod
Brenda D. - Mod
Tom T. - 10:50 115#
Celina - 7:07 Mod
Jeron - 14:20 75#
Jenifer - 6:41 55#
Gladys - 10:25 15#
Jacque - 19:00 Rx (Bar)
Matt - 8:13 1345#
Jewell - 10:02 55#
Jason G. - 11:19 135#
Ryan C. - 6:48 135#
Josh - 10:09 95#
Melina - 8:20 70#
Curtis - 7:52 115#
Brend H. - 10:12 55#
Rhyna - 10:54 85#
Alvin - 10:34 85#
Suma - 8:31 35#
Ariel - 12:19 115#
Gaylene - 10:33 55#
Steve P. - 11:14 65#
Cindy - 13:58 75#
Ana - 10:04 55#
Travis - 12:53 95#
Odeh - 10:39 55#
Robert Mc. - 13:00 105#
Shruti - 12:42 35#
Yajaira - 10:39 55#
Mike - 15:23 95#
Anthony A. - 18:33 115#
Kyle S. - 13:35 95#
Robert Mu. - 10:35 95#

AWL 
- Snatch - 6x2 @ 75-85%
- Front Squat - 10x1 @ 85-95%
- Push Press - 5x3 @ 75-85%

Mason
Tara
Kristine
Joobin
Vanessa
Chris D.
Andres
Claudette
Ernie