All Levels
3 Rounds @ 1:00 / Station
1. Russian Swings
2. Single Jumps
3. Turkish Get-ups
4. Lateral Slides (Redline to Redline)
5. Ring Toes to Bar
or
Make up Test day
| All Levels |
| Ryan |
| Danielle |
| Nick |
| Steve |
| Kate |
| Brian |
| Maureen |
| Ballet |
| Mer |
| Vamsi |
| Chris |
| Kevin |
| Gil |
| Todd |
| Shanon |
Performance & Foundations
2K Row for Time
“Whenever you are confronted with an opponent. Conquer him with love.” ― Mahatma Gandhi
| Performance & Foundations – AM | |
| Kara | 8:51 |
| Mitch * | 7:43 |
| Gage * | 7:57 |
| Ruhlin * | 8:15 |
| Sarah * | 8:57 |
| Kerri * | 9:28 |
| Maureen * | 8:34 |
| Braden * | 7:48 |
| Lee * | 7:38 |
| Adrian * | 8:43 |
| Matt * | 8:14 |
| Vy * | 9:13 |
| Mel * | 8:57 |
| Ryan * | 7:34 |
| Steve * | 7:43 |
| Claudia | 9:42 |
| Jessie | 9:42 |
| Megan * | 8:49 |
| Danielle * | 10:16 |
| Jose | 7:30 |
| Roland * | 7:52 |
| Matt * | 7:36 |
| Gilbert * | 8:00 |
| Lisa | 10:51 |
| Ballet | 7:47 |
| Laura | 10:03 |
| LaShea | 9:22 |
| Nick | 8:12 |
| Ray | 8:12 |
| Brooks* | 7:15 |
| Jenny * | 9:05 |
| Ian | 6:48 |
| Erica | 9:25 |
| Ladies Class | |
| Lulu * | 9:30 |
| Shanon* | 9:46 |
| Nicole* | 8:44 |
| Mer * | 8:53 |
| All Levels – Noon | |
| Jared * | 7:23 |
| Humberto | 8:39 |
| Todd | 8:14 |
| Faraon | 9:14 |
| Nicole T | 8:56 |
| Brian* | 7:36 |
| Walker | 9:43 |
| Jets | 9:31 |
| Adelle | 11:39 |
| Suzy | 8:50 |
| Sean | 7:59 |
| AG | 7:12 |
| Jrod | 8:09 |
| Chrissy | 9:15 |
| Leah * | 8:56 |
| Edge | 8:32 |
| Brad | 7:24 |
| Mesgana | 10:41 |
| Rahul | 9:00 |
Performance – Post Test
1 RM Power Snatch
1 RM Front Squat 30X0
Foundations
3 RM Hip Power Snatch
3 RM Front Squat
“Experience is not what happens to you; it’s what you do with what happens to you.” -Aldous Huxley
| Foundations & Performance – AM | PS | FS |
| Matthew ** | 140 | 240 |
| Ivan * | 150 | 240 |
| Adrian ** | 115 | 180 |
| Lee ** | 130 | 255 |
| Gage * | 150 | |
| Victor ** | 130 | 205 |
| Vy ** | 80 | 145 |
| Sissy | 70 | 130 |
| Kara | 65 | |
| Sarah * | 80 | 115 |
| Melanie ** | 81 | 145 |
| Humberto * | 90 | 143 |
| Stephanie | 55 | 80 |
| Mitch ** | 125 | 225 |
| Tow Matt | 130 | 205 |
| Nick | 145 | 265 |
| Page * | 165 | 280 |
| Danielle | 50 | 95 |
| Stephen * | 115 | 175 |
| Ballet * | 125 | 185 |
| Jose * | 100 | 175 |
| Claudia ** | 90 | 159 |
| Jessie | 65 | 100 |
| Mr. T ** | 175 | 280 |
| LaShea ** | 75 | 135 |
| Megan | 50 | 65 |
| Ian * | 155 | 305 |
| Dylan ** | 100 | 185 |
| Ray * | 160 | 235 |
| Matt ** | 95 | 175 |
| Lulu ** | 90 | 160 |
| Mercy ** | 80 | 145 |
| All Levels – Noon | ||
| Dustin ** | 120 | 225 |
| Dan ** | 155 | 135 |
| Nicole ** | 70 | 125 |
| Shanon ** | 45 | 75 |
| Faraon** | 115 | 185 |
| Jared * | 155 | 255 |
| Todd * | 125 | 280 |
| Foundations & Performance – PM | ||
| Adelle ** | 40 | |
| Brooks ** | 165 | 235 |
| Nole * | 175 | 275 |
| Walker * | 100 | 140 |
| Dan * | 150 | 235 |
| Mayela ** | 85 | 120 |
| Mesgana ** | 35 | 60 |
| Chandan ** | 95 | 125 |
| Edge * | 95 | |
| Rahul * | 115 | 205 |
| Nicole | 75 | 145 |
| Leah ** | 92 | 170 |
| Carrie ** | 100 | 170 |
| Kim * | 70 | 135 |
| Vamsi ** | 75 | 140 |
Performance & Foundations
20:00 For Quality
400 M Run
5 Unweighted Step-ups/leg
5 Goblet Squats
5 KB Swings
5 KB Sit-ups
5 KB Tic Tacs/side
50 M Waiters Walk
*Move at an easy to moderate pace, focus on great movement quality throughout, a good goal would be to finish 3-4 rounds
or
Make up Day
“I do the very best I know how – the very best I can; and I mean to keep on doing so until the end.” -Abraham Lincoln
| Performance & Foundations – AM | |||
| Sarah (fran) | 5:11 | 45 | s |
| Ebelia (fran) | 5:04 | 45 | s |
| Sissy (fran) | 4:07 | 45 | s |
| Kerri (fran) | 4:48 | 45 | s |
| Gage (fran) | 6:38 | rx | |
| Humberto | |||
| Braden | |||
| Beverly (fran) | 3:32 | 45 | s |
| Ryan (fran) | 7:26 | 75 | s |
| Page | |||
| Dylan (fran) | 9:12 | 65 | s |
| Jenny (fran) | 8:09 | rx | |
| Mer (fran) | 6:00 | 55 | band |
| Emily (fran) | 5:48 | 35 | box |
| Mr. T (fran) | 6:04 | s | |
| Gilbert | |||
| Claudia | |||
| LaShea (fran) | 5:44 | 45 | s |
| Jose | |||
| Roland (fran) | 11:19 | 75 | s |
| Tow Matt (fran) | 7:20 | rx | |
| Ballet | |||
| Adrian (fran) | 7:45 | l1 | |
| Mercy | |||
| Ray | |||
| Ian | |||
| Red | |||
| Nicole | |||
| Mitch | |||
| Faraon | |||
Performance – Post Test
Fran
21-15-9
Thrusters @ 95/65
Pull-ups
*For time
Foundations
15-12-9
DB Thrusters
Pull-ups
*For time
“Chaos is inherent in all compounded things. Strive on with diligence.” -Buddha
| Performance & Foundations – AM | |||
| Ebelia | 5:42 | 35 | s |
| Stephanea | 4:13 | l1 | |
| Jason | 6:29 | l1 | |
| Ivan | 4:32 | rx | |
| Mitch | 6:56 | rx | |
| Matthew | 3:08 | 75 | |
| Lee | 5:32 | 75 | s |
| Humberto | 3:50 | 45 | s |
| Melanie | 4:19 | 45 | s |
| Vy | 3:51 | 45 | s |
| Laura | 4:20 | 25 | s |
| Danielle | 3:38 | 25 | s |
| Stephen | 4:49 | 65 | s |
| Claudia | 5:46 | 55 | s |
| Jose | 4:39 | 75 | s |
| Dayna | 5:08 | rx | |
| Gilbert | 5:10 | 75 | s |
| Silas | 6:29 | 75 | s |
| Page | 6:07 | rx | |
| Ballet | 6:25 | 85 | |
| Erica | 5:20 | rx | |
| Todd | 5:40 | rx | |
| Ian | 5:04 | rx | |
| Ray | 3:14 | 75 | |
| Eric | 6:41 | rx | |
| Mercy | 5:09 | 55 | s |
| All Levels – Noon | |||
| Nicole T | 4:38 | 45 | s |
| Nicole K | 4:40 | 45 | s |
| Jared | 3:55 | rx | |
| Lulu | 3:50 | 45 | s |
| Performance & Foundations – PM | |||
| Adrian | 6:32 | 65 | s |
| Joseph | – | l1 | |
| Kristi | – | ||
| Leah | 6:45 | rx | s |
| Jeri | 7:03 | 55 | |
| Jonathan | 6:11 | 75 | |
| Allyson | 5:45 | 65 | s |
| Sean | 6:36 | 65 | s |
| Amber | – | ||
| Morgan | 5:55 | 55 | |
| Mike | – | ||
| Edge | 4:55 | 65 | s |
| Rahul | 6:12 | 75 | s |
| Brad | 7:07 | rx | |
| Kim | 5:14 | 55 | s |
| Chris D | 5:34 | 75 | s |
| Chandan | 5:05 | 35 | s |
| Maureen | – | ||
All Levels
2 Person Teams
5 Rounds
7 Russian KBS
7 KB Squat Cleans
7 OVHD KBS
7 Headcutters
*Partners alt. rounds while one partner goes the opposite partner must hold medball overhead
All Levels
A. 12:00 Alt. EMOM
even: 5 Lateral Lunge / Side
odd: 5/arm Russian Sit-ups
B. 5 Rounds
100 M Lateral Slide (50 m lead w/ right, 50 m lead w/ left)
100 Singles
100 M Waiters Walk @ 24K, 20K (50 M R, 50 M L)
| All Levels |
| Sarah |
| Michelle |
| Maureen |
| Sissy |
| Lashea |
| Braden |
| Mitch |
| Victor |
| Fernando |
| Tom |
| Silas |
| Jose |
| Ballet |
| Megan |
| Gilbert |
| Claudia |
| Michael |
| Steven |
| Laura |
| Todd |
| Danielle |
| Vamsi |
| Lulu |
| Nicole |
| Kayleen |
Foundations & Performance
20:00 AMRAP
21 Thrusters @ 95/65
18 Double Unders
15 Burpees
12 Deadlift @ 95/65
9 Pull-ups
6 Front Rack Reverse Lunges @ 95/65 (Total)
250 M Row
*Rounds recorded
“Destiny is no matter of chance. It is a matter of choice. It is not a thing to be waited for, it is a thing to be achieved.” -William Jennings Bryan
| Foundations & Performance – AM | ||
| Matt | 2+42 | 85 |
| Vy | 3 | 55 |
| Sissy | 2+15 | 55 |
| Gage | 3 | rx |
| Ivan | 2+35 | rx |
| Beverly | 2+66 | 55 |
| Janet | 2+54 | 55 |
| Adrian | 2 | 65 |
| Mel | 2+66 | 55 |
| Lee | 2+97 | 75 |
| Braden | ||
| Fernando | 2+10 | 75 |
| Shauna | 2+8 | 45 |
| Humberto | 2+43 | 55 |
| Michelle | 2+10 | 45 |
| Emily | 2+21 | 55 |
| Kerri | 2+42 | 45 |
| Brad | 3 | rx |
| Jillian | 2+54 | 55 |
| Dayna | 3+1 | rx |
| Ryan | 2 | 75 |
| Steve | 2+9 | 65 |
| Jake | 2 | 65 |
| Tow Matt | 2+42 | rx |
| Page | 2+66 | 95 |
| Ballet | 2+66 | 75 |
| Jose | 2+67 | 75 |
| Tom | 2 | |
| LaShea | 2+66 | 55 |
| Ebelia | 2 | 45 |
| Ray | 3+2 | 75 |
| Todd | 2+41 | rx |
| Erica | 3 | rx |
| Jenny | 2+21 | rx |
| Dylan | 2+13 | rx |
| Ladies Class | ||
| Shanon | 2+10 | 35 |
| Nicole | 2+44 | 45 |
| Lulu | 2+54 | 35 |
| Performance & Foundations – PM | ||
| Nicole T | 2+47 | 55 |
| Ian | 2+70 | rx |
| Brooks | 3+5 | rx |
| Red | 2+5 | 55 |
| Walker | 3 | 45 |
| Gil | 3 | |
| Kevin | ||
| Jeanette | 2+75 | 35 |
| Christy | ||
| Sean | 3 | 65 |
| Chandan | 2+54 | 55 |
| Alex | 1+54 | 45 |
| Mayela | 2+42 | 45 |
| Morgan | 3+5 | 45 |
| Cassie | ||
| Paul | 2+23 | rx |
| David | ||
| Heather | 3 | rx |
| Edge | 3 | 65 |
| Chris | 3 | 65 |
| Missy | 2+81 | 45 |
| Nicole | 2+28 | rx |
| Leah | 2+39 | rx |
| Rahul | 2+46 | 75 |
| Chad | 2+41 | rx |
Performance & Foundations
A.6:00 EMOM
1 Power Snatch + 1 Hang Power Snatch
*Increase weight 2.5-5 lbs / set 60-70%
*Record Best Weight
B. Snatch DL x3x3 @ 100%+ of Power Snatch Rest 2:00
C1. Back Squats x3x3 by feel Rest :60
C2. Box Jumps x3x3 by feel for height Rest :60
“To know oneself is to study oneself in action with another person.” –Bruce Lee
| Foundations & Performance – AM | |
| Stephanea | 45 |
| Ruhlin | 95 |
| Sissy | 60 |
| Janet | 75 |
| Gage | 115 |
| Bev | 60 |
| Kara | 55 |
| Sarah | 65 |
| Braden | 90 |
| Adrian | 90 |
| Carlos | 85 |
| Matthew | 105 |
| Mitch | 115 |
| Melanie | 75 |
| Vy | 65 |
| Lee | 95 |
| Ballet | 105 |
| Tow Matt | 115 |
| Heather | 80 |
| LaShea | 65 |
| Claudia | 85 |
| Mr. T | 155 |
| Jake | 85 |
| Emily | 55 |
| Laura | 45 |
| Ryan | 85 |
| Megan | 55 |
| Steve | 85 |
| Danielle | 45 |
| Dylan | 90 |
| Mercy | 65 |
| Ray | 125 |
| All Levels – Noon | |
| Shanon | 25 |
| Alex | 40 |
| Jared | 115 |
| Jeri | 65 |
| Mary | 75 |
| Kayleen | 85 |
| Faraon | 105 |
| Performance & Foundations – PM | |
| Brooks | 130 |
| Ian | 135 |
| Malia | 45 |
| Fernando | 115 |
| Tornado | 95 |
| Jessica | 95 |
| ABC | 70 |
| Pam | 55 |
| Jeanette | 40 |
| Matt | 100 |
| Dan | 120 |
Performance & Foundations
3 Rounds for Quality
3/side TGU
12/leg Lateral Step-ups
12/side Tic Tacs
12/arm Kneeling Plate Half Moons
300 M Run
“Courage is resistance to fear, mastery of fear, not absence of fear.” –Mark Twain
| Performance & Foundations – AM |
| Ebelia |
| Stephanea |
| Janet |
| Ivan |
| Gage |
| Beverly |
| Sarah |
| Michelle |
| Braden |
| Matt |
| Vy |
| Lee |
| Lisa |
| Stephen |
| Ballet |
| Jillian |
| Tom |
| Tow Matt |
| Dayna |
| Jables |
| LaShea |
| Gilbert |
| Claudia |
| Jose |
| Mercy |
| Billy |
| Dylan |
| Ray |
| Ladies Class |
| Mer |
| All Levels – Noon |
| Faraon |
| Mary |
| Performance – PM |
| Joy |
| Gil |
| Jessica |
| Nicole |
| Carrie |
| Jeri |
| Morgan |
| Sean |
| Chris |
| Dustin |
| KJ |
| Chris |
| Rahul |
| Nicole |