12.16.16 Closeout

Skill:  Snatch - 3@80%, 5@85%, 3@90%

In a 10 Min Window:
Run 5 Laps (1 mile)
then
Max Toe to Bar

Sara - 49 Mod
Adam - 10 Rx
Carmen  C. - 9 Rx
Claudette - 10
AJ - Mod
Tierra - 35
Regina - 28
Orlando - 25
Tom T. - 32 Rx
Nino - Mod
Karen W. - 7 Rx
Eric Sr. - Mod
Sandy - 28
Jane - 55
Tom S. - 30 Rx
Ryan S. - 43 Rx
Robert Mu. - Mod
Ana - 22 Rx
Tara - Mod
Joe - Mod
Gaylene - Mod
Leslie - Mod
Quang - Mod
Kyle S. - 32 Rx
Melina - 17 rx
Vanessa - 50 Rx
Ariel - 27 Rx
Ivo - 45
Chris T. - 28
Hoangdan - 8 Rx


AWL
- Clean & Jerk - 5@75%, 5@80%, 5@85%
- Clean Pull - 5x3@85-115%
- Back Squats - 5x3 @ 80%

Joobin
Tom S. 
Jason G.
Cindy
Ryan L.

12.15.16 Open Workout 14.5

Skill: (Post WOD) L-Sit - Accumulate 3 Mins

For time. (25 Min Cap)
21 - 18 - 15 - 12 - 9 - 6 - 3
Thrusters (95#/65#)
Bar Facing Burpees

Compare to: 8.31.16 , 3.25.16 , 3.28.14 

Holiday Hours

Regina - 20:59 Rx
Orlando - 23:40 Rx
Sara - 17:35 Rx
Carmen C. - 19:51 Rx
Analilia - 15:44 35#
Lindsay Z. - 20:36 55#
Sean K. - 16:26 75#
Bobbie - 23:58 15#
AJ - 14:42 Rx
Grant - 14:44 Rx
Robert Mc. - 19:56 Rx
Russyl - 19:28 75#
Tom T. - 20:09 Rx
Eric Sr. - Mod
Sandy - 19:44 35#
Perla - 150 25#
Gaylene - 8:25 Mod
Jeron - 24:54 75#
Brenda D. - 18:23 55#
Quang - 18:06 Rx
Jose - Mod
Alvin - Mod
Jewell - 20:07 Rx
Yen - 150 35#
Adrienne - 19:04 35#
Shanon - 16:21 Rx
Ryan C. - 19:40 95#
Yajaira - 24:42 55#
Rhyna - 19:52 55#
Ariel - 12:46 95#
Jacque - 15:37 Rx
Linda - 17:30 15#
Hoangdan - 17:36 55#
Nino - 23:27 35#
Odeh - 21:18 65#
Gladys - 9:40 15#
Cindy - 18:21 Rx
Marvin - 21:44 65#
Ram - 17:25 Rx
Amarjit - 23:46 75#
AJ - 18:50 Rx
Teirra - 17:14 35#
Sanjay - 24:48 65#
Shruti - 24:12 55#
Ian - 132 65#
Nita - 17:53 35#

Endurance
- Row 2000m
Rest 5 mins
Assault Bike:
10 Rounds
:30 max Cals
Rest :30

Ana
Penelope
Gaylene
Irish
Ram

12.14.16 2 on 2

Skill: Deadlift - 5@75%, 4@80%, 3@85%, 2@90%, 1@95%

Partner WOD for time.
3 Rounds - One person working at a time
15 Box Jumps
15 Cal Row
Switch & complete another 3 Rounds

AJ & Grant - 6:18
Sara - 6:02
Tom T. & Ravi - 6:38
Sandy - 7:10
Claudette & Anthony A. - 9:05
Eric Sr. - Mod
Tom S. & Bianca - 8:26
Karen W. & Perla - 11:10
Brenda D. - Mod
Joe - Mod
Jose - 12:33
Alvin - Mod
Tara - Mod
Guido & Mike S. - 9:51
Kyle S. - 7:15
Ryan L. - Mod
Nino & Shruti - 11:05
Shanon & Ryan C. - 8:32
Melina & Gladys - 9:47
Curt & Robert Mc. - 7:06
Suma - 7:45
Cindy & Linda - 12:39
Ivo & Odeh - 8:50
Jacque & Kim - 7:57
Matt & Bryan - 7:56

AWL
- (High Hang Power Snatch + High Hang Full Snatch) - 10@ 70-80%
- Front Squat - 6x2 @85-95%
- Pendlay Row - 6x6 WBF

Lauren
Tony
Chris T. 
Irish
Ram
Andres
Carlos
Kristine
AJ
Nick B. 
Joobin
Chris D.
Ernie

12.13.16 Waldorf

Skill: Strict Press - 5x4 (70-80%)

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Pull Ups
Sit Ups
HSPU's

Ravi - 9:38
AJ - 18:47 Rx
Regina - 9:58
Analilia - 11:43
Grant - 7:30 Rx
Jennifer Mc. - 11:24
Arun - 8:43
Claudette - 10:40
Alex - 10:30 Rx
Robert Mc. - 11:14 Rx
Laura - 11:07
Sara - 11:09
Sandy - 8:52
Eric Sr. - Mod
Jane - 8:57
Ernie - 8:13 Rx
Tom S. - 19:26 Rx
Ryan S. - 11:16 Rx
Jose E. - 18:44
Tara - Mod
Robert Mu. - 16:05
Blair - 16:35
Rich E. - 16:43
Quang - 11:20 Rx
Russyl - 16:17
Jeron - 15:00
Chris D. - 15:05
Joobin - 11:05 Rx
Brenda D. - Mod
Alvin - 11:50 
Tom T. - 11:51 Rx
Subhi - 12:58
Jacque - 8:35 Rx
Matt - 13:10
Curtis - 13:02 Rxish
Randy - 13:12
Shruti - 15:51
Kim - 8:36
Jewell - 10:58
Adrienne - 9:57
Melina - 11:22
Suma - 8:23
Hoangdan - 11:24
Nino - 11:39
Travis - 13:02
Nick B. - 7:27 Rx
Ivo - 8:10
Cindy - 12:10
Yen - 12:15 
Ram - 12:50 Rx
Bianca - 11:52
Marvin - 12:55
Carmen M. - 13:40
Nicole C. - 13:00
Chris S. - 15:12 Rx
Amarjit - 11:24
Hector - 13:32
Trinh - 10:35

Endurance
- Run 1 Mile
Rest 5 Mins
- Bar Facing Burpees
5x15 (1 min rest between sets)

Gaylene
Penelope
Irish
Yajaira 
Brenda H.
Ana
Andres

12.12.16 Grace

Skill: Front Squat - 5x10 (weight by Feel)

For time (6 Min CAP)
30 Clean & Jerks (135#/95#)

Compare to: 9.15.16 , 2.12.16 , 3.6.14 , 12.26.13

Adam - 5:42 Rx
Orlando - 4:16 Rx
Analilia - 4:30 55#
AJ - 2:41 Rx
Regina - 4:19 Rx
Sean K. - 5:07 95#
Bernie - 4:58 Rx
Tom T. - 3:!5 Rx
Nino - 4:56 45#
Eric Sr. - Mod
Claudette - 4:32 55#
Grant - 2:14 Rx
Bianca - 4:15 55#
Robert Mc. - 5:54 95#
Tara - 2:10 Rx
Karen W. - 14:53 Mod
Gaylene - 5:39 105#*
Penelope - 3:53 55#
Chris D. - 4:21 Rx
Simon - 4:15 65#
Joe - Mod
Quang - 5:41 Rx
Joobin - 10:09 185#
Dakota - 2:57 25#
Jacque - 3:11 Rx
Matt - 3:37 115#
Andres - 3:58 Rx
CC - 5:47 45#
Gladys - 2:05 25#
Melina - 3:45 85#
Suma - 2:35 25#
Ana - 3:23 65#
Sara - 2:37 Rx
Leslie - 3:19 75#
Curtis - 3:14 Rx
Subhi - 10:34 Mod
Rhyna - 3:35 65#
Alvin - 5:09 135#* 
Cindy - 5:34 Rx
Sandy - 5:10 45#
Ryan L. - 4:53 115#*
Kim - 4:01 75#
Yen - 4:00 35#
Nick B. - 3:35 Rx
Bryan - 5:34 95#
Evelyn - 4:56 45#
Brenda H. - 4:31 65#
Tony - 27 95#
Yajaira - 4:22 65#
Trinh - 4:51 65#
Ivo - 2:43 85#
Shruti - 5:45 60#
Sanjay - 4:07 65#
Jessica H. - Mod
Odeh - 4:09 85#
Kyle S. - 5:55 95#
Dylan - 5:07 Mod
Carlos - 3:10 75#
Kristine - Mod

12.11.16 Sixer

Skill: Bar Row - 5x15


6 Rounds
12 Push Press (95#/65#)
12 Sumo Deadlift High Pulls

Jessica H. - 17:50 35#
Ian - 11:06 75#
Odeh - 11:04 55#
Hoangdan - 12:25 55#
Ravi - 18:54 Rx
Dom - 19:55 85#
Ryan L. - 11:52 75#
Adrienne - 12:39 55#
Kevin - 14:50 Rx
Manish - 12:41 65#
Penelope - 10:05 55#
Brianna - 6:57 35#
Grant - 6:30 Rx
Sanjay - 15:00 Rx
Shruti - 14:29 55#
Chris T. - 12:33 Rx
Bianca - 11:25 45#
Nita - 9:14 35#
Rich - 10:51 65#

AWL
- High Hang Clean - 2x5@60-70%, 3x3@70-80%, 4x1@80-90%
- Snatch Balance (Drop) - 6x3@45-55%
- Back Squats - 5x4@80%

Kristine
Tom S. 
Robert Mc. 
Vanessa
Joobin
Regina
Orlando

12.10.16 Hold

Skill: Weighted Step Ups - 5x20

4 Rounds

25 Push Ups

15 Overhead Squats (95#/65#)

300m Run

Subhi - 17:51
Joobin - 12:19 Rx
Andres - 19:09
Chris T. - 17:33
Manish - 19:!4
Karen W. - 16:26
Robert Mc. - 14:04
Minh - 23:36
Nita - 14:40
Gaylene - 13:35
Kristine - 19:17
Ariel - 17:17
Ravi - 15:24
Linh - 19:32
Marvin - 22:22
Carmen M. - 23:12
Tom S. - 17:13 Rx
Ryan C. - Mod
Shanon - 15:22 Rx
Grant - 11:29 Rx
Ivo - 16:15 
Joe - Mod
Tara - Mod
Sean K. - Mod
Bernie - 19:00 Rx
Ernie - 17:00 Rx
Orlando - Mod