11.20.16 Hang Man

Skill: Push Press - 6x4 Weight by Feel

7 Rounds
5 Hang Cleans (115#/85#)
10 Push Ups
5 Cals on Assault Bike

Kat - 13:28 55#
Adrienne - 10:38 55#
Sandy - 13:13 45#
Jessica T. - 12:00 40#
Ravi - 12:14 105#
Vanessa - 11:40 Rx
Penelope - 10:35 65#
Brianna - 12:52 55#
AJ - 8:38 Rx
Eric Sr. - Mod
Carmen M. - 18:00 65#
Ivo - 8:08 95#
Ryan L. - 9:50 95#
Chris T. - 12:27 Rx
Nita - 12:07 55#
Manish - 14:00 65#


AWL
- Hang Power Snatch - 6x3 @ 70-80%
- Power Clean - 6x3 @ 70-80%
- Front Squats - 6x3 @ 75#

Kristine
Linh
Minh
Joobin
Robert Mc. 
Kim
Rohan

11.19.16 Monroy

Skill: Pull Ups - 'Death by' or 5x10

For time. 25 Min Cap
50 AKBS
Run 2 Laps (600m)
40 AKBS
Run 2 Laps
30 AKBS
Run 2 Laps
30 AKBS
Run 2 Laps
20 AKBS
Run 2 Laps
10 AKBS

Ram - 23:17 Rx
Curt - 18:50 Rx
Chris T. - 120 Rx
Wendy - 19:18
Nita - 22:30
Manish - 140
Penelope - 19:20
Brianna - 22:59
Gaylene - 20:00
Ariel - 140 Rx
Robert Mc. - 21:49 Rx
Karen W. - 22:15
Sandy - 19:35
Jessica T. - 19:34 
Dom - 19:31 
Linh - 24:18
Minh - 18:30
Joobin - 18:46 Rx
Ravi - 23:00 Rxish
Tom S. - 22:59 Rx
Subhi - 20:43 
Yen - 17:00
Anh - 20:!5
Maricela - 16:46
Ivo - 18:05
Justin - Mod
Bryan - Mod
Tara - Mod

11.18.16 Monrovia

Skill: Overhead Squats - 2x4@70-80%, 3x2@80+%

4 Rounds
9 Power Snatch (95#/65#)
15 Bar Facing Burpees
21 V-Ups
42 Double Unders

Analilia - 19:36 45#
Russyl - 18:24 75#
Carmen C.- 277 45#
Adam - 285 95#
Sara - 18:51 Rx
Chris T. - mod
Wendy - 16:36 65#
Regina - 19:58 65#
Orlando - 270 Rx
Sandy - 20:00 20#
Bianca - Mod
Vanessa - 18:06 Rx
Cindy - 17:59 65#
Brenda D. - 18:12 Rx
Leslie - 18:43 35#
Tara - Mod
Jake - 18:01 95#
Curt - 17:40 95#
Kim - 12:00 55#
Ryan L. - 18:27 75#
Tom T. - 17:41 Rx
Ariel - 16:30 Rx
Melina - 15:30 Mod
Jewell - 19:06 55#
Jacque - 15:43 65#
Matt - 14:32 Mod
Gladys - 19:20 35#
CC - Mod

AWL
- (2 Cleans + 1 Jerk) 5@70-80%, 5@80-90%
- Back Squats - 10x2 (Work up to heavy double)

Joobin
Andres
Irish
Ernie
Bernie
Ram
Kristine

 

11.17.16 Karen

Skill: Dips - 5x5 Rings or 5x10 Sclaed

For time.
150 Wall Balls

Compare to:  7.15.15

Regina - 9:32 Rx
Orlando - 10:44 Rx
Lindsay Z. - 7:54 12#
Carmen C. - 12:45 Mod
Sara - 6:56 Rx
Ravi - 10:58 Rx
Abby - 8:10 12#
AJ - 8:13 Rx
Analilia - 10:24 12#
Bobbie - 10:53 12#
Robert Mc. - 10:19 10#
Jennifer Mc. - 14:16 10#
Adam - 9:07 Rx
Jake - 9:16 20#
Maira - 12:05 14#
Tom T. - 8:30 Rx
Jennifer P. - 8:32 10#
Tom S. - 9:52 Rx
Ryan S. - 9:52 Rx
Karen W. - 15:36 10#
Lauren - Mod
Vanessa - 10:52 Rx
Chris D. - 8:49 20#
Dom - 8:34 12#
Brenda D. - 10:28 Rx
Alvin - Mod
Quang - Mod
Joe - 8:19 Rx
Kat - 13:49 10#
Gladys - 14:21 10#
Curt - 6:15 Rx
Leslie - 9:11 Rx
Trinh - 12:19 10#
Rhyna - 10:18 Rx
Jenifer - 9:37 10#
Matt - 8:17 20#
Jacque - 9:06 Rx
Evelyn - 10:23 10#
Odeh - 10:31 14#
Adrienne - 8:30 10#
Gaylene - 9:19 10#
Marvin - 11:27 14#
Cindy - 9:16 Rx
Sanjay - 11:09 14#
Shruti - 11:32 10#
Ram - 7:35 Rx

Endurance
- Death by Burpees
- Bike 100 Cals for time.

AJ 
Gaylene
Yajaira 
Irish

11.16.16 Fast & Furious

Skill: Deadlifts - 2x6@60-70%, 2x4@70-80%, 3x2@80-90%

For time.
Row 1000m

Sign up for our Holiday Potluck, White Elephant (<$30), Ugly Sweater Contest by Friday, December 9th!


AJ - 3:29.5
Lindsay Z. - 4:00.0
Claudette - 4:41.4
Jake - 3:30.4
Wendy - 4:03.2
Sara - 3:39.8
Tom T. - 3:29.6
Jennifer P. - 4:23.9
Jane - 4:50.7
Eric Sr. - Mod
Jennifer Mc. - 4:54.1
Karen W. - 4:44.6
Amarjit - 4:09.7
Brenda D. - 4:16.0
Tara - Mod
Quang - 3:35.2
Marika - 4:35.2
Alvin - 3:51.2
Jacque - 4:09.0
Matt - 3:48.9
Jewell - 4:09.6
Kim - 4:09.4
Robert Mc. - 3:40.4
Trinh - 4:46.5
Shruti - 4:46.6
Yajaira - 4:25.5
Curtis - 3:10.7
Subhi - 8:19
Cindy - 3:58.4
Melina - Mod
Sandy - 4:50.3
Ariel - 3:31.2
CC - 5:01.8
Odeh - 3:54.5
Chris T. - 3:33.5
Lucy - 5:47.4
Rhyna - 4:59.3
Carmen M. - 4:54.3
Yen - 6:12.9

Advanced Weightlifting
- Power Snatch - 4x3 @ 70-80% 1RM Sn
- Full Snatch - 4x2 @ 80-85%
- Back Squats - 2x5@70%, 2x3@75-80%, 2x2@85-90%
- Push Press - 5x4 or Sotts Press 5x4 (Weight by Feel)

Chris D.
Vanessa
Nick B.
Ram
Andres
Russyl
Joobin
Kristine
Carlos
Anthony A.
Ernie
Lauren

11.15.16 Tour de Myo

Skill: DB Strict Press - 5x8


For time.
Buy in: Bike 1 Mile
then 5 Rounds of:
9 Clean & Jerks (135#/95#)
21 Sit Ups

Sanjay - 19:06 85#
Analilia - 15:24 55#
Adam - 19:05 Rx
Regina - 18:36 Rx
Shruti - 16:35 55#
Orlando - 15:37 Rx
Carmen C. - 18:36 35#
AJ - 15:03 Rx
Robert mc. - 19:17 Rx
Sean K. - 17:44 75#
Bobbie - 19:21 45#
Jake - 16:30 Rx
Sara - 12:51 Rx
Tom T. - 15:12 Rx
Jennifer P. - 15:26 45#
Grant - 12:39 Rx
Erik - 16:51 95#
Jane - 18:36 65#
Eric Sr. - Mod
Bianca - 17:49 55#
Tom S. - 16:59 Rx
Amarjit - 16:17 95#
Dom - 15:05 95#
Karen W. - 13:16 35#
Tara - Mod
Madison - Mod
Steve P. - Mod
Chris D. - 15:25 Rx
Jenifer - Mod
Brenda D. - 17:43 85#
Joe - 11:50 Mod
Quang - 18:07 Rx
Ryan L. - 14:45 75#
Tony - 100 115#
Jacque - 14:16 Rx
Matt - 14:20 Mod
Martin - 18:48 75#
Joobin - 13:45 Rx
Subhi - 13:09 Mod
Rhyna - 16:37 75#
Christian - 15:29 85#
Suma - 16:57 25#
Nick B. - 12:45 Rx
Adrienne - 14:24 45#
Kim - 10:43 55#
Trinh - 16:51 55#
Ariel - 14:15 Rx
Ram - 17:59 Rx
Cindy - 18:19 Rx
Gaylene - 13:47 75#
Penelope - 13:18 55#
Andres - 15:00 Mod
Sandy - 15:55 25#
Jessica T. - 16:30 25#
Kristine - 20:26 85#
Dylan - Mod

Endurance
For time.
12 Rounds
1 Lap (300m)
12 Sit Ups

Russyl
Ram
Karen V. 
Brenda H. 
Yajaira

11.14.16 Yin & Yang

Skill: Front Squats - 5@70%, 4@75%, 3@80%, 2@85%, 1@90%



Score Reps
3 Min AMRAP
Pull Ups
1 Min Rest
3 Min AMRAP
Burpees

Holiday Potluck - Fri, Dec 9th 5-8pm

Grant - 95 Rx
Analialia - 66
Adam - 62 Rx
Sean K. - 85 Rx
Sanjay - 54 Rx
Shruti - 50
Bobbie - 86
AJ - 103 Rx
Jake - 81 Rx
Wendy - 77
Eric Sr. - Mod
Orlando - 64
Regina - 79
Ernie - 127 Rx
Bernie - 102 Rx
Tara - Mod
Karen W. - 64 Rx
Vanessa - 99 Rx
Chris D. - 65 Rx
Marika - 93
Brenda D. - 86 Rx
Jenifer - 88
Joe - 102 Rx
Joobin - 125 Rx
Ryan L. - 72 Rx
Alvin - 73 Rx
Gaylene - 110
Curt - 94 Rx
Tom S. - 88 Rx
Kim - 135
Martin - 90
Tom T. - 50 Rx
Sara - 78 Rx
Subhi - 139
Trinh - 93
Celena - Mod
Melina - 88
Ram - 105 Rx
Bryan - 77
Evelyn - 51
Russyl - 79 Rx
Brenda H. - 86
Nick B. - 124 Rx
Leslie - 72
Yen - 60
Cindy - 81 Rx
Carlos - 87 Rx
Odeh - 67
Tyler - 65