Sunday 23 November 2014
Chelsea
EMOM 30 minutes
5 Pullups
10 Pushups
15 Squats

Logan P:29 Rounds, Ty W: 15 Rounds, Aidan O: 15 rounds, Mason P: 18 rounds, Zach R.30 rounds, Nikki LeV. 27 rounds,

Friday 7 November 2014

4 Rounds
400meter run
20 Ring Dips

Tuesday 21 October 2014

3rds
Row 20 Calories
15 Box Jumps
10 Med Ball Cleans

Tenisha 17:50, Logan P: 12:08, Mason p 13:25, Ty 15:13,

Wednesday Oct 1

CI ROW 1 K

20 MIN AMRAP

35 Squats (bellow parallel)
25 HF PUSH UPS

CO 75 Push jerks 45 bar only

Eric 5 1/2 rounds, Mike 5 rounds + 20 , Rolando 6 Rds. +30, Karla 5 Rds. +37, John 5 rds, Alexis 4 + 45, Janine K 4 +33, JoJo 4 +40, John W 9+51, Stephanie 4+15, Michael C 8 +35, Kelly mcg 4+25, Lori W 5+47, 

Tuesday Sept 30

no ci/co

800m run/row
28 kb swings
28 push ups
28 air squats
28 sumo push ups
800m run/row

Jolyn 17:28 ; Rose 13:50; Wags 14:56; Nick L. 16:45; Mike H. 13:45, Nikki 12:26 40 lb KB, Laura 14:00, Tracy, Tara H. 13:40 40#,row, Reyna.12:00", Lori W. 12:16, John H 14:22 50lbs,
John W 10:38 50lbs, Andrea 14:45 30#KB; paula 17:15 (ring rows not KB), Stephanie 16:48@20lb kb, Harry 21:32 @20lb kb, Janine K. 25 kb 21:20, JoJo 20 kb 21:20, Logan P: 12:45 kb 50, Ty W: 14:18 kb 50, Valerie 14:05 40lb KB, g12:1850kb

Monday September 29

CI 50 BOX JUMPS

    5 ROUND'S
Row or Run 400 meters
21 Wallballs

CO 50 SUMO PUSH UPS

Rolando 15:40, Karla 21:24, Nikki 16:00, paula 26, Stephanie 22:35, John W 14:43, Lori W. 18:43, JoJo 19:00, kayla w. 17:36   Logan P: 17:00, Mason P:20:45, Ty W: 21:47, Jolyn 26 Reyn.17:00

Saturday 27 September 2014

CI - 750 m Row

20 Min ARMRAP
5 m/n climbers
10 Thrusters 95/65
15 squats

CO - 1 mile run

Jolyn - 5 rds, Michael C 9 rds,

Friday 26 September 2014

CI - 50 Wallballs

3 rds
400 m Run
30 Squats
20 Push Press  115/85

CO - 50 Burpees

Taylor N 27:25, James N 27:10, Diane Di 17:39 RX, Karla 22:23, Kyle 21:53 rx, mason p 16:15,
ty w 21:45, George A.13:44,Jules V. 20:19 Giovanni E.20:21

Thursday 25 September 2014

 Cashin - 30 Power cleans 135/95 - in Basement

3 Rounds
30 Air Squats
12 Burpees
30 KB Swings
12 Mountains

Cash out - 30 SDLHP

KaylaW; 18:02, lORI w. 18:45, Nikki 13:24 Kb 40lbs, Rolando 15:23 Kb 53lbs, Diane Di 16:16 @ 40lbs., Andrea 15:35 25# KB, Reyna 15:00#35KB" Karla 19:11 35 KB, Janine 20:38 @25, Jojo 19:39 @20, Alexis 25:49 John H 35:54 (60lbs), Kelly Mcg 26:52 (40lbs), Michael C 14:50 60kb, Valerie 17:42 (35lbs)

Wednesday

Cash in 30 Standing Broad Jumps
Tabata 12" jump
Rest 4 Min
Tabata 12" jump
Rest 4 Min
Tabata 12" jump
Rest 4 Min
Cash out 1000 m erg

Tracey, Karen, Cindi, Eric,

Tuesday 9/23
CI 50 walking lunges
20 MIN AMRAP
400m run or 400m row
21 DL 225/185
CO 50 sumo push ups

Rolando RX 3 rounds, Mike P RX 4 rounds, Brooke RX 2+6DL, Karla RX 2+8, Tara 155# 3 rounds+7, John H 5 rounds + 5 at 155 lbs, Alexis 5+167m, jojo5rds 55lbs, Janine K 4 rnd 95#, Andrea 4 rounds @95#, Michael C 4rd plus 200mk, John W 5rds @155lbs Reyna RX .6rnd, Lori W. 4+1lap, KellyMcg 4 @155lbs, susan f 4@75lds., Diane Di 4rds. run 375 meters @95lbs., mason p 3 1/2 rounds, Logan P: 4 rds + 400m row, Ty w 4rds + 400m row,Declan3 roundsRX225,Giovanni3 rounds185lbs22:50min

Monday
CI 75 thrusters 45# bar
21-15-9
OHS   95/135
T2B
CO 75 mountain climbers slow stretch the hip

Tara 14:29 @55#, Brooke 16:22 @95# K2E on ground, Diane Di @85 12:40, Janine K 8:47 55lb crunches, Jojo 8:50 15lb crunches, Taylor N 9:21 35#, James N 9:40 45#

Friday 19 September 2014

Cash In 1000m Row

21 KB Swings
21 Box Jumps
21 Standing Lunges

Cash Out 50 Burpees

Matt M. 13:15; Brooke 17:32 18in box, 35 KB first round, 50 KB last two rounds, Rolando 30" box 60 lbs KB 13:28, Pau la (mod ring rows) 17:30, Tara13:58 w/50#&24" , Diane Di 14:38 40lb., Amy P. 16:37 18 inch box, Nikki 8:07, Valerie 16:10 24" 40#kb, sade 8:12 George A. 11:09w60#&30"
Giovanni 24' box 60 KB 12:06,

Thursday 18 sep

Cash in 50 wall balls

5 rounds

12 HSPU
20 Deadlifs   185/135

Cash out 5 laps
Mike S 17:30 (DL155),Rolando RX 21:51, Jo' 13:00 @ 3rds, Karla 15:28, Nikki 12:57 RX,  John H 21:10, James N 19:05, Taylor N 20:00, Andrea 18:25 @95# Reyna 14:00- 135LBS, Stephanie: 17:45@95, Kelly Mcg 16:19 135lbs, Susan 19:00 65lbs, caroline 15:50   jojo 55lbs 12:27, Janine K 95lbs 12:47, Lori W. 12:20 @ 125,  Tricia 13:13, Valerie 16:20RX

Wednesday 17 September
Party with the Girls

95/65
Grace
Angie
Isabelle
Helen
Elizabeth
Nancy
Fran
Diane


Matt M. Finished Helen 21 KBs at 50#, Mike P Elizabeth 18 squat cleans,  Rolando 400 meters run off Nancy, Brooke ~1 pull up done in Helen, Meisee 4 pullups in Helen, Karla 5 squat cleans in Elizabeth, Tara 400 meters in Helen, Diane Di 400 meters Nancy, John Grace - Helen Elixabeth 21 rin dips no sq clean, jojo nancyii Janine nancy 7, Nikki-Fran 16 thrusters., Zach- Fran 7 Thrusters.,

Joann
1000m erg cashin
6 minute AMRAP
10 Air squats
10 HF Pushups
4 rds complete.

Tuesday 16 September 2014
Cash in - 75 Sumo Pushups

3 rds
1000 m erg
21 Thrusters 95/65

Cash out 75 Jumping Jax

Mike P 22:49 Rx, Jen C. 28:05, Art 30:15,Rolando 27:20 RX, Abbey 36:15, Nikki 20:02Rx,
 Paula 25:45 (modified ring rows)

Monday

Diane
21 -15 -9
Deadlift 225/185                                                                                                
HSPU

Rolando RX 6:15, Mike P 9:43, Paula 11:16, Brooke 8:35, Karla 15:26, Nikki 6:53Rx, Zach 4:32Rx,JoJO7:30 @55, Janine K 7:00 @85, Lori W. 6:03@135, Timothy 12:34 185, Stephanie 12:47 95, John W 12:21 @205 lbs, Logan P: 5:45, mason p 6:10, ty w 6:45,

Saturday
 5rds
ci-25 hspu

25 push press
50 Dubs

co- spray park run


Stephanie 22:47, Jen 21:47, Art 21:00, Jolyn 30:16, Michael C 11:15, Eli B 14:20, Nikki 13:56, Zach 13:52, tom 13:53

Friday September 12, 2014

Cash in : 50 high jumps

Helen
3 rounds
run 400m
21 kb swings
12 pull ups

Cash out 50 broad jumps

Jen (m) 20:16, Art 19:46, Cindi(m) 15:00, Karla 19:40 @35, Rolando 12:55 @60KB, Kyle 16:07 @40, Jolyn 19:46 @ 20, Tara 14:07w/40#, Amy P. 17:31@25 Logan P: 13:25, aidan o: 13:35, Michael C 11:59, ty w: 14:56, mason p 12:36, james n 21:09, taylor n 23:45, Stephanie 23: George A. 11:47@60kb

Thursday, September 11 2014

Cash In: 75 Hang Clean Jerks 45# Bar Only

20 Min AMRAP
250m Row
6 Deadlifts (75% Body weight)
10 Box Jumps

Cash Out: 1 mile jog

Matt M. 7 rds +107m, Brynna 6 STRICT PRESS NOT DL,Kayla W. 6+row, Mike P 7+190m row, Mike S 6+161m row,Rolando 6 + 180 m row,James N 6, Laura, Tra cy, Tricia 7,  Karla 6 +200m., Jolyn 6, Nikki 6 Rds in 15min(had yoga class), John H @155lbs 9+250M, Kelly Mcg 6@135lb, caroline 5 + 1.5 run Reyna 8 row., Lori W 8 run, Alexis 7,Timothy 10 row,susan 5+250m+6, Jay Jay- 7+ row, Anna J. @110lbs 5, Valerie 6@115lbs, Giovani @135 7 + 135 m row,Tara 5+250m w/ 110#

Monday 8 Sept 2014
Cash in
15 HSPU / 15 Ring Dips

2 Rounds
20 thirty inch box jumps
5 muscle ups or 15 progressions
30 twenty four inch box jumps
5 muscle ups or 15 progressions
40 twenty inch box jumps
5 muscle ups or 15 progressions

Cash Out 75 Ring Rows

Tricia 38:49 MU Prog, Nick L. 38:30 MU Prog. tara 1 RD.w/prog, Brooke 62:32, Karla complete,
Cindi complete, Juliane S. Complete, Laura complete, Tracy complete 

6:00 pm MOD WOD

Cash in 50 Wall balls

20 minute AMRAP
20 Box Jumps
15 Sumo Pushups
20 Air Squats
15 HF Pushups
20 Stationary Lunges
15 Burpees

Cash out 50 Slow Mountain Climbers

Janine K 2 +71, John W 4+1, JoJo 2+74, James N 2+55, Lori W. 4+73, Nikki 3






September 9th. 2014

Cash in    1000m row

21 Deadlift 225/185
400 m run
18 Deadlift
400m run
15 Deadlift
400 m run
12 Deadlift
400 m run


Karla 31:21 RX, Mike 17:57X, Cindi Completed, Rolando RX 18:59, Tricia 17:09 RX;
Brooke 30:10 RX, Nikki LeV. 18:57 RX, Tara 22:45@130lbs,Jolyn 27:00 @ 96lbs, Desire 27:00 @ 96lbs, Janine K 19:03 85lbs, JoJo 19:06 55 lbs, John W 13:43 @175lbs, Andrea 21:20 @90# Reyna 19:00<135 lbs="" p="">

Sunday

Baseline, Ring Rows  Jolyn J  8:56

Friday 5 September 2014

5 rounds:
10 cal row
10 Deadlifts 185/155
10 KB Swings
4 Burpee Pull Ups

Kelly Mcg 22:36, Mike P 18:14 Rx, cindi 23:32 M, Mike S 24:00(155), Tricia 26:02 RX, Karla 30:48, Brooke 31:20, Rolando 19:15 RX CTB, Amber B- complete Jay Jay DNF- Injured Rips

Wednesday 3 September 2014

Cash in 50 Wall Ball thrusters

21-18-15-12-9-6-3
HSPU
L sit

Cash out 50 Body twists

Rose W 15:25; Mike P 34:25; James N 15:08, Mike S 15:44,Rolando 19:22 strick HSPU ,Tara complete, Diane D. complete, Julie complete, Lori W. 10:35, Jared 11:22, John W. 16:54,
Kelly Mc 21:35,John H 26:11, mason p 28:18, aidan o 28:30, ty w 32:23,

Tuesday 2 September 2014

Cash in 50 Wall Balls

Row 30 Calories
30 Burpees
30 Hang Cleans 135/105

Cash out 50 Sumo Pushups

Rose W 11:53@65#; Rolando 9:44 RX ; Mike P 11:04 RX ; Karla 16:05 @60, Brooke 16:48 RX, Laura, Tracy, Joanna, Diane Di complete @95, Amy P. 17:03 @ 75 Jay Jay- 8:07, Janine K 14:33 @55, Reyna  11:00 .60, Lori W. 11:07@65, Kelly Mc 11:46@95, James N 12, Taylor N 12, Logan P: 15:06@135lbs, mason p 16:30 @135, ty w. 24:45 @95, Valerie 11:45 @95lbs

Friday 29 August 2014
 CI - 50 sumo pushups

30-20-10
Thrusters 95lbs
Chest to bar

CO - 1000 Erg 2:30 split

Nick L., Amanda M 13:36 (strict press @85), Simon Crew 13:50 (Thrstr @ 65), Nikki LeV. 11:34 95lbs and ring rows, Brooke 22:30 @95 and ring rows, Zach R. 13:46 95lbs and CTB, Rolando 17:56 RX, Karla 20:06 @55, Amy S. 15:00 @55lbs and band pullup,

Saturday 30 August 2014

750m row
15 hang cleans(95/65)
500m row
10 hang cleans
250m row
5 hang cleans

Mike P. 10:34 Rx, Amy P. 16:21 Rx , John 10:07,

Thursday 28 August 2014

Cash In: 25 Toes to Bar

SDHP 75lbs.            21,18,15,12,9,6,3
Push Press 575 lbs.  3,6,9,12,15,18,21

Cash Out: 50 Standing Broad Jumps


Mike P. 10:39, Matt M. 12:43, Mike S. 19:55, Linda 20:30,  Broke 19:24 RX, Nikki 12:28 RX, Karla 16:27 75/45, Tara 17:30 @70, Kelly Mcg 17:36@75lb, Meisee 20:25 RX, Anna J. 32 min @ 65Lbs, George A. 16:18@95,

Wednesday 27 August 2014

Cash in 50 KB Thrusters

For as long as you can continue up to 30 minutes,
 1 Muscle up every 15 Seconds or 10 Pullups and 10 dips every minute on the minute.

Diane C, Rose W, Laura Wagner, Mike H, Simon, Jesse, Mike S 10 rds(mod),Rolando 3 min 59 reps,(mod WOD)18 RDS,Karla (modWOD) 10 RDS + 12, Paula 11rnds+4

Tuesday, August 26th, 2014
15 AMRAP-
15 Wallballs,
1 Rope Ascent.

Nikki 10rds@20lbs, Karla 9+8, Rolando 7+12 @20lbs, Brooke 8rds., Amy P. 11 rounds Jay Jay- 7+ 1 rope descent, Zach R. 13rds @20lbs., Logan P: 12 rounds + 1 rope climb, mason p 8 rounds,


Modified
15 AMRAP-
15 Wallballs,
1 0 Ring Row
Devon 6 + 19, Lori W. 10+3, jojo 6+3 , Janine K 6 + 10, John W. 9+3, John H 5 +10 (Mod), Mike S 9, Garrett H, 7 , Anna J. 6, Reyna. 10,rsd +4 rope.Andrea 8+Rope RX, ty 5 rounds,

Friday August 15th. 2014

10 Rds.
7 Toes to Bar  (or knees to elbows or AB crunches)
7 Burpees

Rolando 11:33, Mike S. 19:30, Jared 5:44,Lori W, 10:19, Kelly Mc 16:20, Zach R. 8:53, Nikki 11:57,Giovanni  nm  21:00,

Monday August 18th 2014

Thursday August 14th 2014

    5rds
400m Run
30 Box Jumps
30 Wall Balls 

Jesse,  Simon, Hunter, Matt M. 45:32, Kyra M. 4 rounds 50:40, Eric N 4 rnds 36min, Mike P 39:57,Karen 29:45, Kirsten 29:45, Tara 43:17  Tim P- 28:34, Jay Jay- 28:3, John W. 33:44, Lucas S. 34:30, Devon 3:54, Janine W. 34:57, Alyse W. 35, Janine K 37:31,John H 42:40, Lynee 44:35,
Kelly M 49:44,   Zach R 26:10, Brynna DID IT COMPLETE, Tom W. 29:00, John G  31:58 RX, Aaron 32.20, Giovanni 43:45,

Wednesday 13th August, 2014

10 - 2 Minute Rounds

5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Push-ups
15 Air Squats
Row for Calories

Rest a minute between Rounds

Matt M. 542/ Chris A. 545 + 15c/ ,Tara 556, Diane Di 420.Andrea H 5cal; Janine W. participated, Alyse W. 9, Timothy P.17cal, Lori W. 25cal,
 
Zach R. 116cal., Dave 25cal., Tony 53cal.,

Tuesday august 12th, 2014
SDLHP
5-5-5-5-5

James 190 , Mike P 165, Amy P 85,k Linda 65, Tara 95,Karla95, Joe YB 175#, Matt M. 155


Tuesday August 12th, 2014
Beginners
12 Min. Amrap
10 SDLHP
5 Burpees

Kyra M. 4 rounds+10, John J4+10, Taylor 3+, Reyla 11, Tricia 5+8, Joan 7, Mike S
, Isaac 5+6, Kelly McG 7, John H 4+10.Andrea 5+5, Meisee5+10, Lori10+10, Susan, JohnW 8,
James N 6, Lucas S 7, Jared 10 rds, jen 6, Danny 5

Monday August 11th, 2014
5 Rounds
5 OHS
10 T2B
15 Dumbell Hang Squat Cleans 40lbs
20 Double Unders

Kyra M. 28:51, Matt M. 32:01, Amanda M 37:34, Karla, Mike P 38:05, Amy P, Reyna.25:00
Paula 3rnds+20, Tara 38:43w/20#, Kelly K 38:43 25, Diane Di 24:13, Nikki 25:47 95lbOHS, 30lbDB, Amy S 22:05, Janine k. 28:35, James N. 30:00, Taylor N. 30:00, Dave Y 30:16 - 135/35/40SU,  Valerie 31:00 95lb OHS/20lb DB/40SU , Parker 30:45 135/40,

Friday August 8th

CI: 50 PVC SDLHP
Row Calories 20, 18, 16,14,12,10,8,6,4,2
Push Jerk 135/95 10,9,8,7,6,5,4,3,2,1,
 CO: 25 Man Makers

Matt M. 17:58 @ 95, Corinne M. 28:00, Kyra 34:50, James (rx) 16:20, Karla 23:41 @ 75, Amanda 25:13 RX, Rolando 18:53 RX, brooke 26:45, Kelly K 21:10, Laura 20:00, Shane , Diane Di 27:18 RX, Brynna 15:50Rx, Amy @75 16:08, Zach 10:45 Rx, sade, rx 16:08, Nikki 15:50Rx, Tricia 18:34 RX, Dave Y 16:11 @135, Valerie 18:56 @85lbs

Thursday 7 August 2014
CI- 50 PVC Snatches
50-35-20
Wallballs
Pull-ups
Double Unders
C O- 50 Sumo Push-ups

Corinne M. 30:57 green band, Matt 33:32, Kyra M. 40:25 blue band, Nikki 26:30-20lb wallball,
Linda 34, Rolando 25:25-20 lbs wallball, Logan P:21:25-20lb wall ball, mason p 25:15-20lb wallball, ty w 31:00 20lb wallball: Karla complete DU :), Amanda complete DU :), Tara 23:45w/blue band&singles Jay Jay- 26:39-20lb wall ball jojo2540 wall ball Devon 24:40 10lb wall ball ,
Brooke 36:20, Meisee 36:36, John 42:30, Zach 16:00-20lb wallball,  Valerie 27:25, Tricia 39:35 RX, Diane Di 37:48 RX, Sean W. 30min RX,

Wednesday
CI - 75 Wallballs
WOD: 1000m row
20 Pull ups
30 Box Jumps
CO - 1 mile run (jog) = 10 times around building

Brian D. 10:35, Tim 8:05, Colleen 12:55, Mike 9:13, Nick 13:11, Matt M. 12:22, Kyra M. 46:28, Mike P 9:45,Eric N 11:15, Amy P. 12:17 Logan P: 11:25, mason p 12:00, ty w: 12:29, Rolando 8:16, Karla 10:39, Tara 10:22w/grn band, Diane Di 10:38, Gretchen p  12;07;  jojo complete; Janine K. complete, Jay Jay- 8:50 Reyna.8:00, Meisee complete; Amy 8:31, Abbey:22:41,

Tuesday 8/5/14
10 - 1min rounds (2min rest between rounds)
3 Deadlifts
60 yrds shuttle run (5yrds, 10yrds, 15yrds)
Max burpees

Brian D., Tim, Nick, Abbey

Donny: 21,18,15,12,9,6,3
DL 225#,185#
Burpees

Eric N 29:32 RX, Matt 33:54, Logan P: 18:00, mason p 19:08, ty w: 22:52, Tracy- completed, Tara 19:30w/135, Rolando 22:39 RX,  John 135 28:21, Diane Di 21 @ 185lb/165lb. complete, Nik 20:49

Moday 8/4/14
5 Rounds
500m Row
50 Air Squats
30 Back Extensions / Good Mornings

Brian D. 29:48, Rose , Colleen 42:05, Mike H , Nick 39, Tim , Matt M. 32:05, Kyra M. 44:30, Amy 37:33, Mike P. 31:44, Kyle 33:53, Kelly K 34:50, Amanda M 39:18 (extra 80 GM's because I'm special), < true story, mason p 31:13, Logan P: 30:44, ty w: 35:12, Tara 34:37,Diane Di complete,
Nikki 27:57 Jay Jay- 36:48, Lori W. 31:23, Amy S. 32:31, Emily L 31:00, Mike L. 31:30, Janine K 44:03, Roxy 45:20, jojo4710

Thursday


jojo11rds, Janine K 11rds, Reyna 15 rds, Mike S 15rds, Garrett H. 15rds, Lucas S. 15rds, Ashley 13-15, Roxy 13 rds, John 15 rds, Jay Jay- 15 RDS, John W.-15 rds,

Wednesday 30 July 2014
10 rds
15 pushups
100 sprint

Nick L 15:06, Mike H 10:06, Amanda M 11:06, James 12:12, Colleen 15:02, Brian D 11:59, Nat 11:10, Rose W 9:58, Corinne M. 16:13, Matt M. 18:16, Kyra M. 20:01, Eric N 18:49, Michaela 14:06, Maria D 15, Rose C. 14:58,Karen Y 11:12,Kirsten 11:09, Kurtis J 14:11,Rolando 16:24, Sean W. 12:28, John W. 9:41, Nikki 11:28 , Isaac 11:30,christian 11:50 Jay Jay- 12:30  Gretchen P. 11:4
6, Lucas S. 13:10, Mike S. 13:10, Garrett H. 13:11, Meisee 15:32, Janine K 17:58, JoJo 17:58, Zach 10:49, Ray 12:12;

Alexis 12:28 Devon 12:56 ; Andrea 12:50; jOHN 13:41, Kayla L 14:45, Lori W 12:30, Kayla W: 13:32, Valerie 13:37, Jules 13:42,

Tuesday 29 July 2014

3 Rounds
5 Muscle Ups/Progressions
5 Deficit HSPU
"THEN"
160lbs. Overhead Walking Lunges 90ft / Scale Weight as needed

Matt M. 13:38 65#, Amanda M 13:27 45#,
Diane C complete @ 65# , Eric N - highly mod--shoulder inj--complete,



16 Min AMRAP Partner WOD
1 X around the block
10 Dead Lifts
10 KB Swings

Jaz - 6+run, Kelly6, Rose 6+run+3, Alexis 5+run, Joan 7, Janine 5+run, Garrett 7, Carol 6+run, Mike S 5+run and DL, Emily L 8+run, Isaacc5, Susan 5, Caroline 6, John H 6, Jojo 5+run +4dl,  Lucas 7+run, Johnny 8+run +8dl, Mike 6+16, Meisee 5+run, Roxy 5+run,  Lori W. 7+5

Monday 28 July 2014

Diane
21-15-9
Deadlifts (#225)
HSPU

Matt M. 11:49 Rx, Corinne M. 16:35, Kyra M. 26:49, Kurtis 6:16, Tracy 8:00; Paula 10:16 (115/120)
Tara double grace w/75 11:26, Nikki 5:44 w/155lbs Carol F8:30 65lbs Jay (Diane)- 10:05 w/135lbs, Eric N 10:23 Diane 225#, Janine K 100 10:05, JoJo 65 13:00, Lori W. 3:46@ 105,  valerie 9:53 @155lbs,



Brittany Double Grace 60 C&J 135/105
10:05, Jay Jay Diane- 5:02 Reyna 8:40 .135lbs. , Kayla W. 13:34 Sade @105, 12:00
Tricia @95 10:29, Dave 12:15 Rx, Parker 13:37 RX, Nikki 10:48Rx, Zach 11:24Rx, Rolando 10:15 RX, Giovanni 7:17 @ 95,

Wednesday 23 July 2014

CI 25 WallBalls
OHS 1-1-1-1-1-1-1
CO - 75 Broad Jumps

jams h -275 mike h-285,Rolando 155, mason p 145, tara-65, Jay Jay- 65, Diane D 85 lbs.,



6PM PARTNERWOD

100 Pullups
100 Thrusters
Break it up as you wish , must do each exercise complete before doing the next, 5 burpee penalty if the bar touches the ground
JoJo and Janine K 35lbs 21:26; Alexis&Andrea 22:06 Jay Jay and Chstian-17:34, , John h 24:45, Gretchen P. & Alycia D. 25:21, Carol F 14:12

 22 July 2014
5 Rds - 10 deadlifts 225/185, 20 wallballs

Amanda M 9:40 @135, James Rx, Mike H Rx, Natalie Rx, Rose W @115, Tim J Rx, Nick L Rx, Laura W, Brian D Rx, Abbey 12:30, Paula @115/14 15:42, eric n. 19:21 RX, Matt M. 22:15 @#235/20, Amy P. 19:37 @ 135, Mike P. aidan o 19:22, mason p 18:25, ty w 20:04, Logan P: 22:30, Rolando 18:18 @RX , Tara 11:09 w/145/10lbs., Gina E 14:05 @115, Karla 11:22 @ 135, Sean White 19:56 @RX, Rose C. 14:46 @ 165 lbs., Jay Jay- 14:01

John H 16:30 @136 lbs, Reyna 15:00 @136 lbs., Janine K 19:46 @85, JoJo 18:45@55, Isaac.h 16:17@115Ibs, Andrea 17:33 @115#; Alexis 23:21Kelly Mc 19:45 @ 185, Meisee 17:31@95, Brooke 18:20 RX, Nicole m 22:24 @115#, Lori W.  8:20 caroline 11:54, Dave Y 12:16 RX, Zach R. 10:38 Rx, George A.11:25, Jay Jay- 15:10,Diane D 185lbs. for 25 the rest @155lbs complete

21 July 2014
20 Front Squat 205/185,
30 Box jumps,
40 KB swings,
50 Wall balls
Amanda M 14:47 @115, Matt M 14:26 @155, Kyra 27:20 @45, Mike P 16:21 @165/60, Cindi Bev 16:50 @95, Amy P 19:21 @95#, Eric N 14:53 @155, Logan P:17:15, ty w: 22:20, Karla 15:25 @95, aidan o : 22:25 @95, mason p 20:38, Alycia D. 14:24, Carol F 30; 25, Rolando 7 @185,13@175 KB60 :21:26, Janine K 45, 25 , 12 box 12:21, Rose C. 9:31 @ 115, Jay Jay- 17:30 @115/60jojo45,20,12 box 12:21, Dave Y 16:14 205/60kb, Ray 12:42 @ 135lbs/50kb;  Valerie 12:43@95lbs fs/35lb kb/20in/10lb wb

Thursday 17 July 2014

"Nancy"
5 rounds
400 m run
15 OHS 95/65

Corinne M. (450m runs), 27:38, Eric N 25:24 (450m runs), Matt M. 34:45 (450m Runs) Reyna.( 450m Runs) .28:00, Kyra M. 44:30, Rolando RX 20:05, Karen Y 18:35, Alycia D. 21:05, Karla 26:57, Aimee 27:15, Meesh 22:51, Sean W. 21:15 @85, Brooke 38:10 @85lbs, Tara 22:16 w/55, Kayla L. 25:20, Kelly Mc 26:14, John H 29:26, jojo2926, Janine K 30:25, Christian 25:25, caroline 33:45; Andrea 35# 25:55 Alexis 40:50, Meisee 29:43, Jay Jay-16:52; Lori W 21:10, Parker RX 15:45, Zach R. 16:15 Rx; Ray 26:48; Nikki LeV. 21:23 @85lbs. Val 29:45,

Wednesday 16 July 2014

20 Minute AMRAP
3 Hang Cleans (135/185)
6 Strict Ring Dips
9 Box Jumps
27 Double Unders (100 Single)

Matt M. 5 Rounds +48 Reps (135#, 24") Corinne M. 3 rounds + 3 reps, Kyra M. 2 rounds +58 reps, Paula 3+108reps (weight down for form); Casrol F 5 rds, Logan P:6 rds, mason p 5 rds: ty w 4 rds: aidan o 4 rds. Eric N, 5rounds, Rolando 7 + 3 HC @ 145 BOX 30", Linda 5 + 3 weight 75 and box,
Brooke 3+18 @115, Tricia 5 +9 @115/95, Karla 4  +7 singles @85, Alycia D. 3+38, Dave Y 6 rds RX, Ray 5+18 @ 115; Rashaad 5 rds; Amy 6 rounds @95 + 6 dips;

Tuesday 15 July 2014

Helen
3 Rounds
400 Meter Run
21ettlebell Swings (50/40)
12 Pull-Ups

Matt M. 16:45, Abbey 18:06, Corinne M. 19:48, Kyra M. 26:20,   Danielle G. 22:48, Amanda M 18:15 Rx used band for pullups, Rolando 16:11 60KB w/vest 20#, Steve 24:30 30#KB, Tricia 18:48 RX 54lb KB, Logan P:20:35 with 60lb kettlebell, ty w:21:22 with 30lbs kettlebell aidan o 21:24 with 25 lbkettle, mason p 22:30, Steven H 22.30 KB60,Karen Y 15:45 with 30lb kettlebell, Brooke 28:26 40lb KB purple band, Rolando 2nd round RX 13:13, Karla KB#40,blue band 18:02, Sean W. KB 50lb first rd unassisted pull up rd 2+3 purple band, Alycia D. 19:56, Christina C 16:00, Jay Jay- 2+27, John W 10:59, KaylaW. 2+run, 2+24 Alexis, John 2+run, Isaac 2+run, Lori W. 2+run+18, Reenie, 2+12+5, Christian 13:06,JoJo and Janine K 2 + 2 rounds run, caroline 2, Meisee 2+run, Monique 2 rounds + run, Yaditza 3 runs + 2 rounds, Gretchen P. 19:20; Rose C. 14:12, Dave Y 13:47, Michael C 12:15, Parker 17:16, Zach R. 11:07 w/ 60lb kb, JohnGlass 12:11 w/60lbs, Kyle 14:22, Jules Rx 14:23, Giovanni 13:25 Rx, Nikki LeV. 15:38 52lbs, Val 15:43 25lbs,

Tuesday 8 July 2014

For time:
50 pullups
50 pushups
50 situps
50 good mornings
50 wallballs
50 box jumps

Diane C 23:53, Mike Tuck 14:03, Maure 24:00, Nat, Nick L 32:20, Matt M. 260 Reps 26:50 Corinne M. 30:20, Amanda M 25:28, Cindi Bev 24:58,  Mike P 22:39, Paula 27:52, Logan P.:28:15, Rashaad 28:28, Masaon p 31:30, aidan o;34:48, ty w;34:08, Tara 30:56 w/grn band, Brooke 33:10, Alycia D 25:13, Kelly Mc 26:33, Janine W 26.48, Lori W, 18:03, Meisee 31:42,

 John W, 21:00, Christian 19:45, Jared Hammaker 21:41, Andrea 28; JOhn H 40:01, Alexis 40:50 Jay Jay- 50:49, Dave Y 20:33, Nicole LeV, 23:47, Zach R. 17:18, Valerie 27:27, Kyle 25:52 Giovanni29:25, Joe YB 15:14; Ray 26:34;

Wednesday 9 July 2014

For Time:
27 Thrusters (95/115)
4 Rope Climbs
21 Thrusters
3 Rope Climbs
15 Thrusters
2 Rope Climbs
9 Thrusters
1 Rope Climb

Matt M. 20:18 @95#, Mike P 17:36 Rx, Amy P 16:48 45#, Nick 12:12 Rx, aidan o; 24:10, mason p 22:58, ty w; 23.10, Logan P:24:15, Abbey 13:45,Tara 12:38 w/70 modifyrope, Tricia 21:29 85/75,michele 14:50 75, Brooke 24:30 @95, Sean W 24:15 @95, Nikki LeV. 12:48 Rx, Zach 12:26,


Thursday 10 July 2014

10 rope climbs
100m walking lunges
50 ring dips
100m walking lunges
10 muscle up progression

Logan P: 18:45, aidan o; 21:15, ty w: 23:35, Paula 24:09, Janine W 24:00, Timothy 34.00 Chris completed0, Rolando 19:32,

Thursday 3 July 2014

5 rds
21 Turkish getups
run 450 m

Diane, Joe, Nik L, Nat, Tim J, Paula 41:43 10lb; Mike P 2 rds 40#, 3 rds 30#, 65:04,Amanda M35:34@15#, Cindi Bev, Logan P:41:15, mason p; 44:12, aidan o 60:12, john p. 71:56 Carol 5rds 63:00, Alycia D. 66:07, Brooke 78:11 @ 20#, Rose C, 80:28 1 rd 25# 4 rds 20#,jojo 2rds 53xr Reyna 5 rds  45:00  Lesly 4 rds, hristina 44:58, Valerie 45:03, Jules 36:20,  G 39:45, John G 40:00,

Monday 7 July 2014

Muscle Cleans 1-1-1-1-1
Power Cleans 3-3-3-3-3
Cleans (Squat) 5-5-5-5-5

Diane C up to 125, Natalie, Colleen, Joe Y, James H, Brian, Tim J

Tuesday 1 July 2014








6:00pm  and 7:00pm
Kelly
5 rds
450 meter nrun
30 wall balls
30 Box jumps
    Christian 26:26,Isaac 26:27, Andrea 5 rds @ 41:05, John W 41:05 Reyna 45:00, Kayla L 46:37, Alycia D. 46:45, Paula 44:37;  Gretchen P. 5 rds 50:11, Kelly Mc 51:56, jojo4, john 52:01, Caroline 54:54, Janine K. 54:54, Alexis 58:24, Zach R. 30:37, Nicole LeV. 35:49, Lori. 37.44, Dave Y 39:40, Ray 40:45, Valerie 49:00





Wednesday 2 July 2014
WOD #1 10 rds 5 pull ups 10 pushups WOD#2 5 rds 10 sit ups 10 good mornings WOD#3 2 rds 25 wall balls 25 box jumps

Christina c WOD1 9:53 WOD2 6:37 WOD3 8:13, Matt  M, 8:49, 4:50, 11:25,Eric N Wod 1 9:00 9rnd, 4:50, 4:59 1rnd, Mike P WOD 1 7:22, WOD 2 4:45 WOD 3 8:04, Amy P. 7:29, 9:57, 12:43 Rolando WOD # 1 4:29,WOD#2 5:11GHD ,WOD#37:00  ,Karla WOD#1 9:32 ,WOD#2  5:27 ,WOD#3 7:00 , paula 9:28, 6:30, 5; Logan P. 6:25, 5:37, 7:20, mason p: 8:20,4:23, 6; Brooke wod 1 9:02, wod 2 7:00 wod 3 8:50, Tricia, Wod1 10:48 WOD2 4:20 WOD3 6:23 ,Tara WOD1-9:50, WOD2-4:00, WOD3-11:48, Diane Di all 3wods 35:45,

6 - 7 -8 -9 pm Class

10 min AMRAPS  of the above WOD'S

John H Wod2 - 7  Wod3 -3 Wod 1-5, Carol Wod 2: 9 1/2 Wod 3: 4 Wod 1: 8+5, Alexis Wod 2: 9+17 Wod 3: 3+15, Wod 1: 7+5 jojo wod 2 10wod110wod312 Reyna wod 2 - 10 WOD 3 -25 WOD 1- 3- 25, CHRIS MILLER COMPLETED, Aiden weber wod 1: 13+2, wod2: 8+5,wod:4+15,Isaac Heimbach :Wod1' VALERIE WOD#1 11rds WOD#2 10rds WOD#3 2 rds +20

Wednesday 24 June 2014
Cashin 750 m erg
4 rds
50 Squats
40 Good Mornings
30 pushups
20 situps
10 pullups
Cash out 900 meter Jog

Matt M. 3 Rounds 32:10, Corinne M. 2 Rounds Complete, Eric N 2 rounds 25min, Sean White 28:34 completed, Joe YB 25:25 65# bar, Rolando 32:42 GM @ 65, Karla 42:52, Sharon N 39:10 45/15#bar;

4 Rounds:  Brittany S. 33:01, Isaac.H 37:53, Nicole LeV.35:06, c hristian 30:50, Janine G 3.7:43, Lauren 40:04, Gretchen P. 40:18; Andrea 40:15, Kayla L 41:50, Janine K 43:01, Meisee 44:21, Amanda 44:33, Kelly M 46:27, Alycia D. 39:33, 54:30 Alexis, John44:28, Amy 25:27, Dave Y 31:55 w/ 65# GM, Zach R. 25:00,  Tricia 43:15 45/15GM, Ray 37:08,

Tuesday 6/24/14
4 RDs
450m run
9 DL
6 FS
3 Push Pr
115/85

Joe YB 13:07, Eric N  22, Matt M. 16 @95 Reyna 10:00, Mike P 15:29 Rx, Amanda 18:24Rx, Amy P, Nik 17:40 rx,Linda 18:50, paula @65 18:58, LOgan P;17:45, Rolando 15:18 RX, Karla 18:47@75,Gina E,complete; Christina c 16:00 rx, Abbey 21:20 @65, Tara 17:26RX, Diane D.17:49RX, Tara B.18:40w/65, Michele 15:25 rx, Tricia 13:19 RX, Nicole M 26:53,  Zach R. 12:47 Rx, Dave Y 16:07@135, Micah M 16:38 @ 135lbs, Nicole LeV. 13:08RX, Kyle 16:10rx, D 19:19 @135, Ray 16:08 @95;  Valerie 19:20rx,Giovanni18:04@95, Jules 20seconds@95


6:00 pm Beginners (25 minute time cap
Christian 11:47,Andrea 19:38 Janine  22:08 Carol 20:00 Brittany18:48, Taylor 16:31  Kelly 18:35 John Hill 22:45 Xtra run,   Steve21:30 Alycia 16:52@95, Carolyn 21:08, Isaac 18:38, Meisee 17:35, Alexis 23:25, John W12;15; Jazz 16:42
                                                                                                                                            

Saturday 21 June 2014
Cindy on Steroids
15 pull-ups
30 push-ups
45 squats

Mike P 3 + 65 reps, Nicole M 3 +15 reps, McKenna M 3 #75 reps, Kelly M 3 + 65 reps, Michael C 4 + 45,




Sunday
30 Curtis Press 115/95


Monday 23 June 2014
21-15-9 OHS/Burpees  CI- 75 wall balls, CO- 75 standing broad jumps
Logan P:5:40; mason p: 9:42, aidan o: 10:00, Carrol 10:05, Michael C 11:00, Amanda 8:17@65, Rolando 6:34 @65, Mike P 10:20 @75, Amy P, mason p; 10:25, aidan o; 10:30, Lori W. 10:08@35,
Linda 10:30, Janine K. 11:09 @45, Nicole LeV. 8:32@85lbs. Zach R. 8:21@95lbs., Brittany S 11:20, Rose C. 14: 22 @ 55 lbs. SADE 6:36 @85lbs; Ray 11:28 @ 85lbs;  Michael C 11:26, Dave Y 10:11@105#,  Valerie 12:42rx, 8:37@115lbs, Joe YB 9:20rx,

Friday 20 June 2014

3 Rounds
450 run
15 Thrusters 105/85
 Mike P 24:41 rx,  Joe YB 19:22 rx, Nick 27:50 rx, Karla @75 34:34, Paula 34;56 @ 55, Heyleen 36:37 @55 , Gina E @55 35:00, Brooke RX 36:04; Sharon N @55 40:00; Diane Di 29:32 RX,  Amanda 39:41RX, Sade 22:47 Rx, Zach R. 21:38 rx,  Christina c 21:36, tuck 18:33@155#,

Thursday 19 June 2014
Younblood 20 minutes cap
100m row
25 pull ups
200 m  row
50 burpees
300 m row
75 push ups
400 m row
100 squats
500 m row
150 medball twist
400 m row
100 squats
300 m row
75 push ups
200 m row
50 burpees
100 m row
25 pull ups


Gina E. 50 pu 1rd, Heyleen 56 pu 1rd, Karla 37 pu 1rd, Rolando 30 sq 1rd, Tricia 13 sq 1rd, Tara 9sq, 1rd

John H 25/50/75/002 100/200/300, Alexis 50/200m/75, Andrea up to 65 pushups, Nicole M 6 plus 200m,   JoJo up to 400 row + 60 pushups + 50 squats, Janine 190 of 300 row + 75 pushups, Jay Jay- Up to 50 squats, John W.- Up to 0m/of 500m row, Chris A.-up to 400m/of 500m., Kelly Mc up to 68 pu,  Reyna  up to 400 row, Dave Y 80 squats 1st rd., Ray 400m row 1st rd;, Nicole LeV. 50:42full workout, Michael C 54:14 full,  Valerie 65:45 full, Amy 56:30 full 

Wednesday 18 June 2014

3 rds
15 power cleans 115/85
15 sumo pushups
15 kettlebell swings
15 plate pushups

Tim J 12:40 Rx, Nick L ~18, Diane C 15:30 Rx, Brian 9:54 Rx, Natalie Rx 14:3, Colleen, Christina c 12:01, Karla Rx20:46, Lauren Rx 19:44, Kayla W. 14:04, Abbey 14:46, Tricia 13:39, Diane Di 14:00, Dave Y 14:21 115/60, Ray D 14:44 95/40;

Janine K. 15:07, JoJo 14:35, John W 12:28, Meisee 13:44, Carol 30:11, Michael C 12:42, Alycia D 15:49, Rose C. 12:27, Paula 23 @65/20, Jay Jay- 17:30 @ 95/50, Nicole LeV. 12:23 @85/40,
Kelly Mc 14:12 85/40,  Caroline 16:37 ; Gretchen P. 16:58 @ 65/30; Janine G 14:26 @85/40, Brynna 85/53 14:??,   Zach R. 10:51, Lori W. 11:43 @ 55/35, Christina T. complete @ 45/10, Andrea 18:32, 35/20, John 21:45 65/40, Sade 13:15 @ 85/53, Valerie 17:00rx (30lb kb), Amelia 11:32 @85/40,

17 June 2014

Tuesday 17 June 2014 
100 O Lifts

 Monday 16 June 2014
3 rds for time:
50 med ball cleans (20/14)
900m (6 times around building)

Sean White 28:55, Amanda M 22:49RX, Tricia 23:24 @20lb; mason p 22:13; Logan P. 23:00; Paula 31:30; Sharon N. 37:45; Abbey 39:38; kayla Wallace 45:55, Christina C 24:14, Diane Di 34:10 @20lb.,   Joe YB 26:39, John W 28:00, Jay Jay- 26:33; Alycia D. 33:30 carol 36 46;  Gretchen P. 35:16; Rose C. 37:27 @ 20 lbs, 42:05 @ 14#, Linda 24:40 @ #14

 

Sunday 15 June 2014

5 rds for time:
5 handstand pushup
10 pistols (alternating)
15 pullups
12 deadlifts 155lbs
9 hang power clean
6 push jerk

Diane C 41:15 @95 lbs, Natalie, Alycia, Ed, Joe YB 40:37 @135# , Mike P 36:44 135#, D 41:33 @135

Friday  13 June 2014 

CI 50 Mtn Climbers

20 Min AMRAP
15 Hang Squat Cleans
12 Ring Dips
21 Sit ups

Cash out1000 m row
\
Mike P 4 +11 95#, Michaela 5+15,
Linda 6, Sean White 6+15, Amanda 3+14@85#, Brooke 3, Lauren 3+13 @ 85, Diane Di 4+1@ 75 lbs. skinny purple,  Aimee S. 3 + 10 @ 45lbs-skinny purple band, Michele k 3 rx, Carol 6rdsv+10, Jules 4+10 @95, D 4+9

Thursday 12 June 2014

20 minute time cap

500 air squats
every time you rest do 1 rope climb or 5 burpees

Diane C 380 squats w/7 rope climbs, Nick L 245 w/5 rope climbs, Nat 375 w/6 rope climbs Mike P. 500 19:45, Matt M. 350 w/40 Burpees, Jentry 272, w/ 35 Pushups with Child (She says it's twins...)
Sade, 369 (4 rope climbs) , Linda 470 (w/ 1 set of burpees), Tricia 379 (20 burpees) Brooke 272 (25 burpees 1 rope attempt) Aimee 277 (35 Burpees), Rolando 375 (5 Burpees 3 rope climbs), Karla 370 (20 Burpees) Sharon N 477; Amanda M 489 (10 burpees); Abbey 381 (30 burpees), KaylaW. 300 (a lot OF BURPEES:) )Tara 349 w/15 burpees Lauren 500 19:07 (15 burpees), Brynna 500 18:40 (10 burpees & 1 rope climb); Lori W 440; Laura 245 (45 burpees/1 rope), Kiah 251 (20 burpees), Michele k 380 3 rope climb 10 burpees, diane D 500 16:23 3 rope climbs, josh k 19:18 20 burpees, rashaad 354 30  burpees 1 rope climb, John W 477 squats lost count on burpees, jojo265 35burpees Reyna 490  25 burpees, Alexis 121 squats, John H 200 +40 burpees,Kelly M 193 (35 burpees), Meisee 205 25 burpees, Brittany 215 + 25 Burpees, Paula 248+40 burpees, Rob 180+25 burpees Jay Jay Jay- 16:11 Shanta 310 + 40 Burpees Danny 275 + 20 Burpees, Jen C. 353 + 25 burpees, Ashley 300 + 35 burpees Caroline 305 + 15 Burpees, Zach R. 500 + 2 rope climbs 18:33, Michael C 500 + 5 climbs 16:05, Dave Y 466 (1 rope climb), Kirsten 496, Karen Y 430+10 burpees, Tracy 353 + 4 rope pulls, Valerie 327 + 45 burpees

June 11, 2014

CI-50 Sumo Push-Ups

22 Minute Time Cap
100 Wall balls 20/14
100 KB swings 35/25
100 Sit-ups
100 Push-ups
1000m Row

CO-50 Standing broad jumps

Joe YB 397m w/40#KB, Diane C 332 total reps @14WB/30KB, Natalie, Rose W, Mike H, Nick L, Brian D, Colleen D, Christina, Mike P. 385, Matt M. 335 Carol 225 reps, Sean White 400reps no row, Paula 287 @ 14/20, Linda 345, Karla 325, Rolando 300, Sharon N 300; Michele k 370,
  Diane D 370, Dave Y 387,  Ray 342; Nicole M 309, Kyle 353, Kayla Stockman 337 octavius 472

John H. 100pu 100kb 40bs 25 su, jojo305, Brittany 300, Nicole LeV. 330,Kelly mc 278,
Isaac H 380 plus row, Alexis 211,  Joan H 360,  Christian 21:21; Andrea 316;  Gretchen P. 321;
Janine K 265, John W 357, Alycia D. 350, Rose C. 14/35 345, Jay Jay- 300, Shanta 300, Meisee 300;   D 360 @40lbs kb., Valerie 345rx, George A. 344

Tuesday 10 June 2014

cash in: row 750 m

WOD: 20 min AMRAP
5 snatch grip deadlifts
5 power snatches
5 overhead squat

Cash out: 50 wallballs

 Lauren D., 8rds @ 70, Brynna, Rose W, Mike H, Colleen, Diane C 10 rds + 5 reps @ 65, Laura W, Nat, Brian D, Nik S 3RX 7@95, Matt M. 10 @95, Amanda 10 +7 @65, Mike P. 11 +6 @95, Christina c 10+5,  Linda 12 @ 35, Brooke RX 6+5, Tricia 11+12, Karla 9+10 @45, Gina 9+10 @35,Heyleen 10+10@35,45 , Rolando 5 +10 RX , Laura Wash 8+5 @65#, Kiah 6 mod, Paula
9@35, Michele 7rds only 15 mins, Parker 8, RX Dave Y 8+5RX, Sean White 7rds+10RX @95, Valerie 9@ 65lbs, Nikki LeV. 10+9RX



Beginner CrossFit Intro WOD

Alycia D & Gretchen P 31 rds +4;

Joan and JoJo - 18 rds each = 36 Marissa R. 17 Reyna 18 Sherelle 13 Carol
John H 18 rds @85lbs, Tracy & Lori - 20+9 rounds Ray & John W- 15 rounds @65lbs

Monday 9 June

Monday 9 June
20 Minute AMRAP
10 Pullups
7 HSPU
1 Rope Climb
7 Ring Dips

Matt M.  5 + 5, Mike P. 4 + 18, Sean White 6+9, Kyle 4+5, Michaela 7+17, Maria D. 7+17, Rolando 7, Karla 4+12, Tricia 5+15, Christina c 4+12, Sharon N 5+18; Brooke 5+17, Diane Di 6, Tara 5+14, Nicole LeV. 7+7, Lauren 5+16, Jay Jay- 7 RDS ; Gretchen p. 4 +10 ; Brittany 6 ; Rose C. 6+11, Dave Y. 7, Parker 5, Ray 6+18, KAyla S 4+5

Sunday 8 June 2014
7000 lb Elephant
@185 - 38 Reps
@155 - 46 Reps
@135 - 52 Reps
@115 - 61 Reps
@95 - 74Reps
@85 - 83 Reps
@65 - 108 Reps
@45 -  155 Reps
every time you rest perfom a cone to cone farmer carry

Mike C - 16:30 @135  Alli B 27:30, Kyle 28:30 @85, Carol 70 reps, Valerie 41:00 @ 85lbs, Tracy 108 reps 31:30 @ 65, Lori W. 108 reps 32:34@ 65, Declan 11:30@95, Jules 15.29@95

Friday 6 June 2014


21-18-15-12-9-6-3 WALL BALLS
3-6-9-12-15-18-21  1ARM DB SNATCHES

GINA E. 12.20, Heyleen 12.48, Mike P  10:41 50#, Matt M. 14:32 40# Amanda 11:48Rx, Rolando 14:58 WB@20 DB@50, Linda 12:32, Amanda 11:47RX, Karla 11:26 25#, Sean W. 9:56 WB@20 DB@35, Paula 16:27 WB rx 20/25#; Brooke 14/30 16:38, Tracy 12:50, Sharon N 12:25 WB@14 DB@25;  Lincoln H 12:00; Lori W. - 9:44; Reyna - 9':44.

Wednesday 2 June 2014

20 min AMRAP
12 power snatch 95/65
10 pushups

Natalie, Rose W, Tim J, Joe YB, Brynna 8+12 rx, Lauren D, Diane C 7 rds Rx, James H, Christina C 7+9rx, Sean, Mike P). 8+4 Rx, Matt M. 6 +12 Rx, Gina E.5+2, Carol F 8rds, Rolando 8+4 RX,
Karla 5+4 RX, Sean 7+4reps, Paula 6+7, Tricia 7+16 RX, Brooke 6+20RX, Sade 8+3, Parker 8 RX, Valerie 6+5rx, Kyle 8+5rx, Kayla 8+6rx

2000m Row

Matt M. 8:29, Linda 10:03, Mike P 7:44, Amanda M 8:25, Sean White 7:41!,Sharon N 8:52, Heyleen 10:11, Gina E 10:30, Brooke 8:44, Brynna 8:51, Paula 12:30, Kayla W.9:24, aiden weber 9:28, Jared Hammaker 8:39, Dave Y 7:20, Kayla S 8:33, Kyle 8:40, Ovyavius 7:29, Valerie 9:08


25 min amrap- Jay Jay- 820, jojo 7+ 45 + run, Janine K 5 + 15, John W 7+ 25, John H 4 +13 (50lb), Alexis 6+23, Kayla L. 5+30 (40#) Christian 7-11, Reyna 6+45, Karla 6, Meisee 4+8,
Kelly M 5 + 41 Carol 5 = 20, Tracy 7,Nicole L 3 ish, 

Tuesday 6/3

"Karen"
For time
150 wallballs


20/14 Nick L, Rose W, Mike T, Sean, Brynna, Lauren D, Brian D 7:30 Rx, Tim J, Nik S, Diane C 11:47 Rx, Nat, Matt M. 19:47 Tricia 9:23 RX Karla 11:37 RX, Linda 10, Sharon N. 9:05 RX Christina10:43rx, Brooke 13:28 RX, Karen Y 6:14, Mike 7:58,Dave Y 8:15, Mike Cesarski 6:08, Valerie 9:54rx, Ray 11:52rx; Nikki Lev 7:32 rx, Nicole Moore 10:38 rx, Gene 10:34rx






6:00 and 7:00 Fundamentals
KB Swing then between sets run out front door in the back door.
30,25,20,15,10,5, 25, at end  Burpees


Jojo,   Kayla L 12:55, andrea 12 burpees, Alexis 10 Burpees, Reyna 8:53, Kelly Mcg12:49, Brittany 11:57, John 13:49, Jojo 12:32, Chris A 8:30, Christian H. 7:43 Jay Jay- 7:40, Caroline 12:02, Janine 12:17, Gretchen 10:03, Isaac 11:56, Meisee 12:40, John W 7:53, Kirsten 12:40
Ashley 8:52, Danny  10:05 ,  Jen  10:44, Nicole 12 Burpees , Aiden 8:57,  Lori  10:34, Julia  11;19,

Monday 2 June 2014

Monday 2 June 2014  
Cash in - 500 m row
3 rounds
20 Wall Balls
20 Toes to bar
CO 450 m run

Matt M. 24:23; Paula 23;  Linda 26, Karla 16:23, Tricia, Christina c 13:40, Brooke 14:42; Sharon N 17:07; Diane Di 13.00, Reyna 14:30, Janine K.16.06,  Jay Jay- 11:33,Nicole LeV. 10:12, Dave Y 9:45, Michael C 10:05, Parker 10:45, Rashaad 11:54, Kayla L. 10:28, Valerie 15:56; Ray 14:01, John Glass 11:52

7 June 2014 -  Philadelphia Independence Dragon Boat Regatta 7 June 2014. Dragon boat season is kicked off!

 

8 June 2014 – CrossFit Curious - Sunday noon– Open to all, 2 hr free clinic on 9 CrossFit Foundational movements .

 

14 June – Ladies Night Out - Saturday 7:00 pm Pottstown Athletic Club will host a Ladies only work out session. Friend family non members invited

 

21 June 2014 – FIT.EDU Kettlebell skills clinic, to be held at CrossFit Pottstown, registration and info https://www.fit-edu.com/home.html

 

28 June 2014 –  Summer Breakfast Run 8:00 am, Pottstown Athletic Club. Summer river run ending with a  Brickhouse Breakfast and beer!

 

4 July 2014 – 4^th of July Filthy Fifty – 8:00 am, Pottstown Athletic Club.

 

12 July 2014 – 5:00pm CrossFit Pottstown In House O lift Event  - Coach Erik Miller will run a O-lift  meet at CrossFit Pottstown open to club Members

 

13 July 2014 – CrossFit Curious Sunday noon– Open to all, 2 hr free clinic on 9 CrossFit Foundational movements .

 

19 July 2014 – 7:00 pm Ladies Night Pottstown  Athletic Club will host a Ladies only work out session. Friend family non members invited

Saturday 31 May 2014
Jackie
1000m row
50 Thrusters  45#
30 Pull-ups

Nicole M 15:54, Kelly 16:19, Karla 16:29 @35, Nick11:31,

Thursday 29 May 2014




For Time:
3 Rounds
500m Row
20 HSPU

Sean 10:55, Matt M, 12:00, Tricia 10:27, Brooke 12:20, Karla 13:16,aimee s. 13.21, paula 13;06 Sharon 10:15; Tara 11:23, Diane Di 12:00, Valerie 11:30, Parker 12:59 Mod. HSPU, Jay- 12:18, Johnny- 13 min, John Glass 12:00 RX, Giovanni,Rolando12:07

6:00 pm and 7:00 pm Fundamentals

Kelly M 7 plus 58, Emma 7 plus 66, Erin 7 plus 43, alesha 7 plus 43, Caroline 7 plus 33, Janine K 7 + 58, Meisee 7 plus 39, Amanda 8 plus 66 Reyna 10 plus 66 JoJo 10 laps 66 squats (no time), 

Wednesday 5/28

For time:
70 burpees
60 situps
50 KB swings
40 pullups
30 handstand pushups (HSPU)

Joe Y, Tim J, Mike H, Rose W 24:11 modified, Diane C 24:07, Natalie, Christina
, Cindi B Mod 23;4, Sean W. 25:53, Mike P 28:56, Rolando 26:22 KB@60,  Linda  24.10,
Tricia 30:4, Karla 31:20, Michaela 38:06, Brooke 40:02, Paula 29:38, Diane Di 23:35 KB 40 +10 HSPU, Azelin 23:46 KB 40 +10 HSPU, Nicole M 22:38, Dave  Y 25:20, Michael C 23:19, Parker 27:34, Ray 22:46 (modified hspu); Nicole LeV.-19:59,George A.27:31, Valerie 26:00 (35lb kb) octavius 18:54 @60KB, Kyle 27:08 @40KB

6:00 and 7:00 pm Fundamentals
John H 5 laps 100, John Paine 11:45, Rose 100 + 4 laps, Lori n100 + 2, Brittany 100+2, Emma 100 plus 4, Jojo 100 Plus 2, Kelly M 100 plus 3, Christian 9:56 +10, John W 10:24 +100, Chris 10:23 + 100, cnristian 9:50,Alexis 5 laps 53, Janine K 100 plus 3, Erin B 100 plus 1;  Gretchen P. 100 +3; Alycia D 100 + 1; Diana- 100+5, Matt- 100+5, Caroline 74, Andrea 100 +4; Logan P. 17:30; mason p 18:05; Tracy 21:41

Tuesday 27 May 2014

Tuesday 27 May 2014  
3 rds
2 minutes on the erg for calories
1 minute of burpees
add total for score

Diane D. 117, Tara 117, Sean W. 120,Karen Y. 105, Nicole M 103, Parker 119, mason 111, Logan, 108, Nicole LeV. 128, Dave Y 151, Valerie 115, Ray 136, John Glass 152Giovanni227(115+112)
Kayla S, Kyle W, Oct


6:00pm and 7:00 pm Beginner Class

John H 4+20 Carol 6, Janine k 5+24, Mike Csz 8+21, Alexis 4, Jazz 6+8, Kelly 6,   Andrea 5, John W 9+20, Jojo 6+21, Chris A b9*+24, Brttany 6+6, Gretchen P 6+15,  Isaac 6+14,Sean 7- the run, Tracey 5+30, Kirstan 6+10, Diana 6, Matt 6+30

Memorial Murph
Body Armor

1 Mile Run
100 Pullups
200 Pushups
300 squats
1 Mile Run


Logan  27:20, Mason 29:55, Kevin G- 35:35. Zach R. 39:27, John Oliveri 41:14 (Vest). John b- 41:29., Mathias 47:00,Justin Dotterer 48.15, John W 51:00, Jay Jay-56:04 james - 59:50 (vest)Rolando 59:25 20bls vest, Lori W. 62:49, isaac.h 75:50. Alycia D 64:29, Rose W 62:54, Kyle 69:55, Gretchen P. 62:23,Giovanni71:10, Scott Mulvaney 71:37 (20lb pack), aiden weber 56:15 Tricia 68:15, Valerie 74:14, Karla 73:31, Reyna 73:29,Shawn H. 63:11,Steven H 60:33,Tara 79:46 w/weighted vest, Hailey 79:46, Gina A. 78:42 w/ weighted vest, JoJo  modified complete!Will. 80:23, Shamira 81:45, Aimee S. 84:20, Brooke C. 84:20, colleen 82:50, Amanda 58:30, Tracy 75:20, Mike P 54:56 Kelly m 97:57, Diane C 69:00 w/vest, Sal 73:43, Joe YB 42:58, Nicole LeV 72:00

Friday 23 May 2014

"Cindy"
20 min AMRAP
5pullups
10 pushups
15 squats

Diane C 14 rds, colleen 10 rds, Brian 12 rds, Tim J 15 rds, Natalie complete, Ed, James, Linda 15 + 5, Amanda 17 +2, Mike P 15, Karla 11+5, Brooke 9+11, Paula 10+7, Carol 10,Aimee SW. 8 rds, ChristinaC 12+5, Valerie 9+20
, Amelia 16+8 Kevin 16+ 5, Michael C 17 plus 10,





Saturday May 24th
  "GRACE"    (135lbs)
   30 clean & jerks

 Tara complete w/85, Michael C  4:24,

Thursday May 22, 2014

, Alexis
Thursday May 22, 2014


100 m walking lunges
900 m run ( 6X around bldg.)
100 squats




Rolando 10:09, Reyna 9:50, Karla 10:35, Mike 8:46, Maure 9:00,  Linda 10:40, Tricia 7:53, Amanda M 8:30, JoAnna 11:11, Ray 9:24; Parker 8:45, Dave Y 9:31, Tracy 12:07, Karen Y 10:45, Valerie 12:46

6:00 pm and 7:00 pm Fundamentles
"Front Squat"
Jojo - 6+6, Paula7+1, Alfonso 5+3, John J 7, John H 4+, Amanda 6+9,Alexis 3+10, Kelly 6, Rob 6,Janine 7, Brooke 6, Christian 9+18, Meisee 6, Andrea 6+2, John W 8+11, Lori 7+2, Jen 6+16, Kaylaq 6, Danny 6+9,

Wednesday May 21 2014

for time:
row 100 m
run 900 m
50 burpees

Rose W, Joe Y, Nick L 19:20, Diane C 15:01, Brynna 14:41, Nat, Brian, Colleen 16:42, Sean, Christina, MIKE 13:56, Janine g 15:00, Linda   19:15,  L Watson 13:53, Triciaq 16:10, Karla 18:10
Paula 19:58, Michele 14:20,  Dave Y 14:35, Michael C 12:39, Nicole M 16:27, Parker 12:49, Jeanette 24:34; leone 24:34, Tracy 17:21; Karen y 15.15, Lori W. 18:22, Ray 14:07; valerie 17:29, mason p 13:20, Logan P. 12:00, Maria B. 12:45, Dan K. 11:31,Jules 7laps 16:04, Declan 9laps 17:00, Rolando 9 laps 15:55 Kevin 11:17

Tuesday May 20th 2014

Tuesday May 20th 2014
3 rds
15 Deadlifts Heavy
15 HSPU
15 Pullups
15 Thrusters

Paula 23min; Kayla S 31:46 35#DL/ thruster, Gina E 26:50 , Heyleen 26:20, Tara 16:33w/125DL,   Diane 19:07 w/ 135dL, Erica 21:00 w/105DL, Valerie 24:14 (155 DL), Nikki LeV. 22:20 155DL, Dave Y 27:20 225DL, Ray 23:24 155 DL, Parker 25:02 215 lb DL, John Glass 25:00 225 lb. DL RX, Ashley 26:22 95, Jen 25:04 95Giovanni 35:37 225lb DLRX



6:00 pm and 7:00 pm Beginner
14 min AMRAP
6 Push preee
6 Burpees
6 KB swings
6 Plate Push ups
O F I B D

Alfonso 4, Crystal 5, Jojo 5, Phil mn4, Gretchen P 4+19, Alesha 5, John W 7, Jazz 5+20, Sean 8+11, Zach 8+3, Caroline 4+12, Sherelle 4+7, Marissa 4+7,

Monday 19 May 2014

"Chelsea"
30 min EMOM
5 pullups
10 pushups
15 squats

Diane C 21 rds (halfway - knee pushups), Nat complete modified, Mike H 17 rds, Rose W 20 rds. Mike M C 15 rds Matt M. 14 Rds. Mike P. 17 Rds., Karla 17, Heyleen 16, Gina 17, Rolando 22, Carol F 15 rds, Michaela 18, Kyle 17, Amanda M 20+27, Abbey 17, Katie 12, Tricia 15,
Brooke 10+20, Michele 22rds,(last rd knee pushups), Nikki LeV. 22, Sade 17, Dave Y 21+5, Ray 15, Karen Y 21, Nicole M 16, mason p 25, Logan P. 25, Parker 23, Valerie complete, John Glass 26,Giovanni19

Sunday 18 May 2014

Sunday 18 May 2014
25 min cap
50,40,30,20,10
KB Swing (Heavy)
Rings - Toes to Ring

Aimee S  1rd, John J 3+8, Dave Y 150,40,30 done,  Mike Cesarski, Brooke 230, Michele 23:33 50lbs

Saturday May 17 2014

"Diane"
For time:
21-15-9
deadlift 225/155
handstand pushup

Diane C 10:31 Rx,  Karla 10:38 145#, Aimee 8:02 35#, Nik 5:37 225#, Tim J , Kelly M 155lbs 8:20, Kyle, Joe YB 7:41 Rx    Linda  5  75#, Alycia D 10:10 RX

Friday 16 May 2014

Friday 16 May 2014

The Bear Complex 

Carol F 16:20, John W 16:11, Jay Jay- 18:30 Sherelle 22 Marissa 22, Brynna 85# 21:37, Rose C. 17:06 @ 65 lbs, Valerie 23:10 @ 75lbs, NIkki LeV. 22:51 @ 95lbs, Aimee 23:52 25#, Diane C, Nat, Mike H, Nick L

Thursday 15 May 2014

20 Min AMRAP
5HSPU
7 Med Ball Cleans
10 Dumbell Snatch (5 each arm)

Mike P 11 + 15reps, Matt M 11 + 5 reps, Amanda 11 + 8 ,  Cindi Bev, Linda  13 , Rolando 12 + 9, Abbey 11+20, Brooke 7+5, Aimee 7+5 karla 10+21,Tara 12+12 w/14&25, Valerie 8+17(20lb db 14lb wb), Nikki LeV. 10+5 w/25lbs, Parker 8+13 W/40 lbs, Maria B. 11+1 w/25lbs-modified HSPU,  Dan Kinsey 10/5 hspu/1 med ball clean RX, Kyle 10+2 w/20#, Kayla 8+3 w/10#,octavius 9+5@45-60-80,Rolando 8+4@60,Giovanni 12+7@40,Jhon 10+17@45,Juls 12+20@40,Declan 10@45

6:00 pm and 7:00 pm Fundamentals
Power Clean

WOD 30 min cap
1/2 mile run
100 Power Cleans
1/2 mile run

John H, Jay Jay- 16:36, Janine K 100 @ 35 22:28, JoJo 100 @ 25 22:35, Alesha G - 23:45,
John W 18:17, Nikki LeV.100@95lbs 24:16, Emma-27:15, John H 100@95 and finsished 34:48
Lori - 25:21, Kayla S. 24:00,

Tuesday May 13, 2014

50-40-30-20-10
Double Unders, Push Press (55/35), Sit-ups

Amanda 22:56 SU, Cindi 25:17 SU , Preston 24:20, Linda 23:20, Tricia 16:10, Rolando 15:37, Tara 28:24RX, Diane Di 26:02 first 50 55lb, JoAnna 24:32/Rx, Rose 17:38 @ 45 lbs., Christina c 18:55, laura dnf, Logan P. 14:35, mason p. 15:10, sade 15:22 Kayla L 19:06, Nicole LeV. 16:20 @45lbs, Maria b 14:48@35lbs, valerie 20:47/rx, Ray 22:58 @45, Parker 24:39 @ 95 lbs.,john G 14:40@ 65lbs, Kyle 18:17, Jules 23:5765lbs, jeanette 35, 45lbs, Giovanni 27:54@65

Tuesday 6:00 pm and 7:00 Beginners:
Brittany 6, Emma 6, Jojo 5+3, Carol 4+20, Joan 4+26, John W6+18,   Kelly Mc 4+16, Erin B 4+18, Mesiee 5,  Cassie 7+10, Janine K 5, Rose 5+5, Lori 6+6, John Jeff 4+18, Isaac 6, Laura Wagner 6, Kayla L 7

Monday 12 May 2014

5 Thrusters
7 Hang Cleans
10 SDLHP
115/ 85

Paula, Amanda M 6, Karla 5+15, Christina C, Brooke 6, Christina C 7, Abbey S 5+4, Eric F 6, Tracy W, Reyna 6+7, Carol, 7+12, Linda 7+15 @35#, Jay Jay 6+5, John W 7+5, gretchen p. 6 + 1 @ 1/2 65 1/2 55, Nikki LeV. 7+20Rx, tracy 10+5@35, Kirsten 9+5@55, Laura Wash 5+17@65, Stacy W 6@65, Ariah 8@35.Ray 5+12 @85, Valerie5 + 5 (1@85 4@75), Parker, Jules @RX 5+2, Declan @rx 5+10, Parker @rx 7+5, Kyle 6 + 5 @75,Rolando5+8RX,Giovanni4+5RX,octavius 6+8RX

Sunday 11 May 2014

Happy Mother's Day

Complete as many rounds in 30 minutes as possible

12 Lunches (6&6)
15 Situps
15 Good Mornings
5 Muscle ups ( or progressions)

John Jeff-6+12, Mike Cesarski,  Lori 7+27,  Kayla 7+27,

Saturday 10 May 2014

100 O lifts

25 Dead Lifts
25 Power Cleans
25 Front Squats
25 Push or Split Jerks

Wanna go heavy - Basement please
Moderate or light and you can turn it into a sprint.

Mike P11:54 @115#, Reyna. 10;10 Kelly M 16:33 85#, Karla 16:11 @75,

 Friday 9 May 2014

10 Pistols 5 L leg - 5R leg
10 Pullups
10 Push ups
20 Situps

Diane C, Nat, Rose, Brian, Colleen,Gina E 28.55, Heyleen 30:45, Amanda 19:30, Cindi 23:48, Kyle 25:00, Kayla 25:25, Karla 27:50, Erica 22:40, Chris C 24:02, Meisee 27:01,

Thursday 8 May 2014

3 rds

30 Wallballs
30 KB Swings

Gina 15:55, Heyleen16:11, Mike P 9:46, Linda F8:46, Karen Y9:06, Kirstan, Rolando 11:53, Tricia 16:51Karla 13:20, Sharon 12:05@25/14,


6:00 & 7:00 Fundamentals
Sherelle 6, John jeff 6+7, Jojo 6+11, John H 4, Jazz 6, Kelly6, Marissa 6, Christian 6+1, Andrea 6, John W 7+23, Meisee 4, Nikki Lev 7,

Wednesday 7 May 2014

60Box jump Hands free burpees./

Karla 11:39, Rolando 9:27 - 24", Erica 9:30, JLaren 9:55, Brooke 14:25, Kayla S 9:0518", Diane D 9:59, 12", Michele 10:23 18", Joanna 12:1824". Nikki lev 4:31@24", Justin 5:43 24", Robbie complete, Isaac complete, George 7:18@ 24', Jules 9:11, Declan 9:00, Valerie 8:36,
Parker 8:30, Mike cesarski 7:27, sade 6:46, Brynna 8:15, Ray D


6 &7 Fundamentals

Crystal, Alexis, Marissa, Sherelle, Janine, Alisha S, john H, saccie, John G, Amanda M, Rose, Jen C, Erin B, Sean R, Janine K,  Andrea

Tuesday  6 may 2014
20 Minute AMRAP
12 Hang cleans
7 Pullups

Ray D 10+12, Jeanette 12, Dave Y 10+4@95 , Tracey V 9+11, Karen Y10 , Kirstan 9+18, Nikki Lev 9, Valerie8+9, John G 16, Jules 14, Declan, 16 +15, Oct 14 +8, Kyle 9+13, Giovanni 15,


John W 11+20  Sherelle 7+12,  Emma 10, Reyna 11, Janine K 8+16, carol 9, Mesiee 7+15,Jazz 9+12 Kelly 9, John H 7+12, John P 11+2, Andrea 7+9,  Jason 10+5, Marissa 8+10, Cassie 13, Erin 8 , Jojo 9, Caroline 7+10, Giovan 8+13, Isacc 10, Alexis 6 , Christian 10,  Chris A 12+20,                   

Monday 5 May 2014

50 Cal Row
50 Box Jump Over
50 Dead Lift 180
50 Wall Balls
50 Ring Dips
50 Wall Balls
50 Dead Lifts 180
50 Box jump overs
50 Cal Row

Brian 28:30, Colleen 41:35, Mike T 31:23, Nic, Deb,  Rose, Nat, Mike P 44:00 Gina E 53:15; Amanda 45:45 @115#, Cindi Bev 42:54@85#, Rolando @185 49:06 Tricia @180 48:15, Ray D 40:35, Dave Y 41:11, Tracey, Karen Y 36:16, Mike C 42:05, Kirstan, Roland 1/2 -17:02.   John G 41:05, Reyna 38:00, Giovanni 60:30,

May 2 2014
25 reps each  deadlifts, hang or power cleans, front squats, push or split jerks

Johnny 8:17 @85lbs , Jeanine 6:24 @65lbs, Alyssa 13:34 @85lbs,  Derrick 12:26 @115lbs, Lincoln 12:16 @95lbs  Dee, Jazz,

1 May 2014 Burpee Challenge has expired

No Guts / No Glory


Amanda Moore 53:11, Gina 52:30, Mike Pac 58:28 , Trisha, Rolando 47:25, Karla74:00, Heyleen 55.19, Jentry, Valerie 41:55,Karen  Kayla l 43:45,Parker 69:23, Nikki Lev 44:19, Kyle 42:05, John G 42:15, Jules 50:40,kevin 30:30, giovani 48:45



6:00pm and 7:00 pm beginners class
alexis 3+12, Justin 6, jojo 4+12, Brittany 4+20, Kelly 4+15, Kayla 5+14, Sherelle, 4+20, John H 4, John W 8, Janine 4+15,  Marissa 4+12, Meisee 3+10, Nikki 6+15, Kayla,
Matt 6+14, Jeanatte 5+7, Tracey 5+15, Ashely, Jen 5, Lori 5+20, Danny 6+20, Diana 6+17,

30 April 2014

For time:
25 HSPU
50 TTB
run 900 m
75 push press 75 lbs
150 double unders

Nat, Rose W, Diane C 36:00 Rx, Joe 31:08 @95#, Nik, Brian, Chris C 46:56, Mike P 41:00, Rolando 22:05@85, Kyle 34:47, Karla 37:47 @65,Maya 37:48@75,carol 28:06 Sharon N 30:25 @45lbs, Laura 30:51 @65lbs, Stacy W. Complete, Diane Di @65lbs. 31:38, Tara @ 65 lbs. complete, Mike Cesarski, Lori W, Dave Y, Karen Y, Parker 39:00, George 28:26,


Beginners wod 6&7

Reyna- 8+2, JAnine K 4+32, Nikki Lev 8, Andrea 4+10, Kayla L 7+10, Alesha 5+25, John W. 7+5 Amanda 5+30 Rose C 7+3 , John H 4, Ashley 4, Christian 6 - 25, John P 6 - 25,  Alexis H 3 - 12,
Kelly M 5+10, Isaac 4+25, Lauren 5+34,  James 6+10

April Burpee Challenge, 100 Burpees per day for the entire month of April

Gwen
21 - 15 - 9
Clean and jerk, unbroken touch and go.

Colleen 9:36@55, Nick, S, Nic, Brian, Diane, James, Michele complete, Nikki5:50@95, Justin 5:50@105, Rose 6:19 @85, Alycia, 6:47@85, Brittany 6:08@85, Crystal 5:55@35, Johnny @ 95, Janine K6:19@ 45, Gretchen 8:27@65, Dustin 135, Karen Y at 65lbs, Dave Y 115,135,155 , Nicole M 10:12,

25 April 2014

For time:
30 behind the neck thrusters 135/115

Diane C 8:27@ 85, Nat 10:16 @ 85, Rose W, Brian, Mike H, Nick,Amanda 14:31@85, Cindi - complete, Karla 11:11@65, Rolando 4:31@135, mike p 9:18@135, Mike T, Melissa, Maure, Kyle 8:29@85, Octavius 4:51 @ 135, Adam 5:10, Brooke 7:00 @95, David l6:33@85, Sean 8:47, Joanna 5:16@75, Diane 5:16@85 5@ 65, Dustin V 4:58, Jay H 6:17, Gretchen P 3:30@50, Valerie 2:45 @ 65lbs, Adrienne 2:46 @ 75lbs, Amelia 2:50 @75lbs, Christina 4:10 @ 75lbs, Nikki 4:16@ 95lbs, Kayla W. 2:40 @85lbs, Lori complete, Kevin  3:50 @ 95lbs

24 April 2014

April Burpee Challenge 100 Burpees for the entire Month of April
For Time
30 squat Jumps
15 HF pushups
30 Box Jumps
15 HF Pushups
30 Split Squats (each leg)
15 HF Pushups
30 Squats



Nic, Brian, Debbie, Colleen, Paula 12:23,   Eric N 10:32, Sean W 9:06, Mike P 8:47, Cindi Bev 8:29, Amanda M 8:47, Rolando 7:57 20lb vest , Tricia 9:24, Karla 9:53, Rolando with 40lb vest 7:57, Carol 8:18, Adam 9:17, Sharon N. 9:32 ,Tara 12:03; JoAnna 10:08 Adrienne 6:54, Ray D 8:59, Karen 7:50, Dave 7:47 , Mike C 7:03, Michael W 8:03,

6:00 pm and 7:00 pm fundamentals
Coach 7, Saddig 10, Janine K 7+18, Jojo 7+18, Alicia 6+15, Caroline 6+18, John W, Alycia  8+6, John H6+6 , Laura W 6 , Mike P 8+10, Alexis 5,  Andrea 7,

23 April 2014

3 rds
50 calories
15 HSPU
50 double unders

Simon 24:52, Diane C 30:00 Rx (broken rope), Rose W 23:10 mod, Colleen 32:08 mod, Nik 27:16 mod, Natalie, Joe Y 21:56, Brian 24:00 mod, Tuck, Matt M 29:00, Rolando 19:56, Heyleen 27.39, Gina 25:00, Mike P. 23:49 Rx ,Karla 24:31,L Watson 22:54;Tracey 24:03, Karen Y, Jeanette 25:33, Dave Y, Sean R, Ray D 22 ;10

6;00 pm / 7:00 pm fundamentals
Chris A 12+14 , Justin 11, Reyna 10+3, John W 10+25, Nikki Lev 10+30, Gretceh P 9+2, John H 5+5, Mike Cesarski 11+4, Lauren D 9+20, Jojo 8+3, Devon 9, Amanda 6+11 Lori 8+12 Kelly M 6+19 Isaac 7, Meisee 6, Smiley 8, Ashley 9+15, Jen 7+15, Danny 8+14, Mike P. 8,

22 April 2014

April Burpee Challenge - 100 Burpee  per day for the month of April

22 April 2014

Metcon

Water Park Run - 1.5 miles

Joe Y, Mike P, Jentry, Amanda, Cindi Bev, Laura, Tracy, Joanna, Ray D, Dave Y, Mike cesarski
L Watson


6:00 & 7:00 pm Beginners
John H 4 - 16, John P 6+2,   Alycia 7,  Jojo 5+19, Abby S 6+3,  Kelly Mcg 6 . Crystal 6+2, Carol 6+18 1/2 lap, Christian 7+12, John W 7, Jazz 6, Janine K 5+18+1/1, Isaac 7 , Gretchen P 6+7, Caroline 4+10, Lori 6+18, Tricia 5+18, Lauren 4+22, Jeanette 6, Tracey6, Reyna 7, Kevin 8+12, Amelia 5

17 April 2014

April Burppe challenge 100 Burpees per day  for the entire Month of April.

5 Rds
15 Deadlift
12 power cleans
9 Front Squats
6 Push Jerks

Sharron 12:00at 35, Adrienne 19:57 at 85, Tricia 28:40at 85 lbs, Jay 27:57 at 115, Rolando 22:00at115, Karla 29:59 at 115, Longston 34:57 at 95, Amanda 35:14 2 85, Tara, Michel RX 27:45, Sade 19:52, Christine C 23:50 rx, Dave 22:37 rx, Karen 21:06 rx, mike 31:30 rx, John G 23:50 rx, Diane C 23:55 Rx   





Dave Y,  Karen,



6:00 pm / 7:00 pm 14 Min AMRap
6Power Clean
6 Pushups HF
6 Situps, out front door / in back door
john jeff 9+3,   Jennifer 8+6,    Danny 7+12,  Alesha 8   Reyna 11,   hailey8   Kelley McG 8+14  Rose 9+18,  Brittany 9, Carol 6+12, John W11+18 , Marianna7+18 , Cory 11+18, Coroline 5+13, Jojo 8+3, Ashley 11, Nikki 12+9, Phil12+18 , Amanda 9 Jazz 8, Dee 12, Valerie 9, Meesiee 6+6, Tracey 8, Jeanette 8+18, Matt 8+6, Alexis 4+3, Diana 8+6, Andrea 6+6,

16 April 2014

April 15th, 2014
50, 35, 20 
Wall-Balls,
Lunges,
Box Jumps

Matt M 29:15, Joe Y 20:42Cindi Bev 18:49, Amanda M 21:29, Mike T , Maure, Eric N 33:21 , Christina C 25:31, carol F, Rolando 25:24, Maya complete, Jentry, Brooke 32:40; JoAnna 22:26 15lb/24"; Tara 30:46 24"/14lbs, Karla 26:17, David L. 21:09 20# & 30" Box, Mike Cesarski 16:48, Nikki Lev 17:37, Krysatal 19:52, Janine 19:16, Kayla L 19:55, Karen Y 17:15, Dave Y 20:30 Ray 21:49, Valerie 23:31, Mason 11:42, Logan 12:05 John G 18:20, Declan complete, Jules 19:20, Maria 19:00, Dan 10:56     

6:00 & 7:00 pm
Justin 8  Reyna 16+16  Jojo 11+9 Brittany10+3  John W19+4  Kayla 15+8  Kelly McG9+12   Chris20+7 Devin 11 John H 9+16  Janine K 11+8  Alexis 10+3 John J 21+5*  Jazz 15+3   Isacc 10+16  John P 19+11. Aiden 22+18  Meisee8+8 Matt17  Kayla W 10+5, Jeanette 10, Abbey 13, Sean 15+4, Valerie 16+8 Kara 13+11  Diana 15+15  Cory 18+16  Tracy 12+14  Lori 14+8  Mike 15+9/,

April 15th, 2014

April 15th, 2014
50, 35, 20 
Wall-Balls,
Lunges,
Box Jumps

Matt M 29:15, Joe Y 20:42, Cindi Bev 18:49, Amanda M 21:29, Mike T , Maure, Eric N 33:21 , Christina C 25:31, carol F, Rolando 25:24, Maya complete, Jentry, Brooke 32:40; JoAnna 22:26 15lb/24"; Tara 30:46 24"/14lbs, Karla 26:17, David L. 21:09 20# & 30" Box, Mike Cesarski 16:48, Nikki Lev 17:37, Krysatal 19:52, Janine 19:16, Kayla L 19:55, Karen Y 17:15, Dave Y 20:30 Ray 21:49, Valerie 23:31, Mason 11:42, Logan 12:05 John G 18:20, Declan complete, Jules 19:20, Maria 19:00, Dan 10:56     

6:00 & 7:00 pm
Justin 8  Reyna 16+16  Jojo 11+9 Brittany10+3  John W19+4  Kayla 15+8  Kelly McG9+12   Chris20+7 Devin 11 John H 9+16  Janine K 11+8  Alexis 10+3 John J 21+5*  Jazz 15+3   Isacc 10+16  John P 19+11. Aiden 22+18  Meisee8+8 Matt17  Kayla W 10+5, Jeanette 10, Abbey 13, Sean 15+4, Valerie 16+8 Kara 13+11  Diana 15+15  Cory 18+16  Tracy 12+14  Lori 14+8  Mike 15+2

April 14th, 2014
5 Turkish Get-ups, 5 Med Ball Cleans, 5 Burpees - 20 Min. AMRAP

Matt m 8+2 @20lbs, paula 6+10, karla 5+10 20lbs, Rolando 5 @60 lbs, jentry, Kyle 8+1@20lbs, Cindi bev Complete, 7+2 at 20lbs, Joe Y 7+2 at 25lbs, Christine c 8+1 at 20lbs, Adrienne 7+2 at 25 lbs, Kayl l 6+2 @ 20lbs, tracy 6+2 at 20 lbs, LWatson 6+3, David L 8at 25 lbs, Laura 6@25lbs, Tracey W complete , Dee , Janine G 8+5, Nikki Lev 9, Rose C 8+2, Janine K 5+7,  Krystal 3+1, John G 0, Justin G 8, Devin 7, John w5+3, 5+7, Jazz 7+1, Cory N, Ethan, Ray 9+2at 20lbs, Dave Y 6+3 at 50lbs.

April Burpee Challenge 100 Burpees per Day for the Month of April 2014

Saturday 12 April 2014
Run 450 m
50 Pullups
50 Pushups
Run 450 m
50 Situps
50 Squats
Run 450 m

Kelly 28:14, Karla 24: 08, Alycia 21:02, Amanda M 21:42, Reyna 19:20,

Thursday 10 April

April Burpee Challenge 100 Burpees per Day for the Month of April 2014

15 Min thruster WOD
Karla@ 65, Rolando RX, Amanda65, Kyle @65, Erica55,  jared RX, Mike P RX, Paula 30, Matt M@95, Sharon N 35, Diane d 85, Joanna 75,

Wednesday April 9

21-18-15-12-9-6-3 SDLHP 115/85
3-6-9-12-15-18-21 KB swings 60/40

Diane C 17:47 Rx, Rose 12:30 55/20, Brian 10:29 Rx, Nik 15:45 Rx, Tim J 15:43 Rx, Casey 11:47 45/20, Natalie Rx 17:45, Nick L 39:00, Matt M. 18:15, L. Watson  21:17, Sharon N 14:23 35/20 Adrienne 21:00 RX (I sucked on this!) Tracy 19:38 65/20, Brynna 19:59 85/53 , Brooke 23:48 RX, Kfed 17:30 95/60, Michele k 15:40 Rx, JoAnna 15:50 75/30, Amelia 20:13, Valerie 24:39,  Karen 16:20,  Ray 17:15, Dave 17:23   Mike Ces 16:00, George 16:35, Nicole M 15:44, Octavius, Mike T 14:49, Rolando 18:15, Karla 28:18@80/30.

6:00 and 7:00pm  fundamentals
Chris A, John P, DannyC, Justin G, Eric F, Alycia D, Brittany, Amanda Mil, Devon, John W, John H, Ashley C, Alexis H, Christian H, Janine K, Paula Rob, Isacc, Kelly Mcg, Abby, Ethan, Sade, Gretchen K,

April Burpee Challenge - 100 Burpee per day
1000 m row
800 m run
50 burpees
Mike p 13:47, Cindi Bev 14:47, Amanda M 15:16, Tricia 13:48, Christina 15:56, Brooke 22:46, Sharon N 14:30, David Liggett 11:12, Adrienn11:49PR, Rolando 14:55, Kayla W15:25, Max, Sade 11:43, Kevin G 10:40, Amelia 13:05, Dave Y 13:11, Mike Cz 12:29, Ray 14:22, Karen Y 13:42, Adrienne 11:36 new PR, Nikki Lev 13:57, Valerie 16:35, Lori 16:42, Octavius 12:25, Krystal 21:29, John G 11:08,  Declan 14:45, Gene 14:30 






6:00 & 7:00 pm beginners Class
Devin 6, John J 8+16 , Paula +10, Jojo 5, Alexis 4, Chris A 8+16, Brittany 5+10, Christian 7, Carol 3 + run, John W 8, Justin 7 , Kyle 6+21, Janine 4+20, Reyna 7, John P7+25, Maya W 5, John H 4+11,   Caroline 4+20.    Amelia 7+15 , Kelley 5, Lori 5+25 Danny 5+17, Matt 7+5, Abbey 5+22, Max 6+10 ,Melissa 6, Issac 6+4, Crystal 6+16, Diana 5+25, Mike 6+14 Kayla 5+25,

April Burpee Challenge 100 Burpees Per day

Monday 7 April 2014
50 WallBalls
50 Ring Rows
35 WallBalls
35 Situps
20 WallBalls
20 Pushups
Steve D 15:42, John W 19:56, Nikki Lev 17:26, Janine G 17:12, Gretchen P 18:35, John J 17:04, Brittany 16:15, Paula 17:17, Rose 13:36, John P 18:04, Carol 16:05, Justin G 18:36, Jazz 17:37, Devin 19:30, Krystal 25:16, Mike P 21:20,m Michele K 14:50, Deb 19:00, Eric 18:25, Mike P 11:45, Cindi bev 11:57, Amanda M 11:59, Karla 14:44, Reyna 12:50, Rolando 11:24, adrienne14:57, Christina C 16:46, Erica 16:47, Diane D 17:06, Langston 16:52, Laura 16:07,Dave Y 12:49, Karen 12:20, Ray 14:00, Kirstan 15:21 , Mike T 11:32, John G 11:39, Sean W 20:34, Gene 18:00

April Burpee Challenge 100 Burpees per day for the entire month of April :) 

Saturday 5 April 2014
10 rds
6 KB Snatch each arm
12 Box Jumps

Tim J , Natalie, Diane, Ed, Reyna 15:20, Kelly 22:54, Karla 21:36, 

Friday, April 4th. 2014

3 rds.

Row 500m
21 Burpees
450 m Run



Mike, Karla 28:41, David L. 18:49, Brooke and Amy 38:55, Karla 28:41, Sharon 23:00, Joanna 25:57, Jay 20:39, Lori W. 28:20, Tracy 27:06, Jeanette28:00, Adrienne 18:52, Kirsten, Karen, Ray 24:39

April Burpee Challenge 100 per day for the month of April.

Friday April 4 2014
3 Rds
Row 500 meters
21 Burpees
Run 450 meters
Diane, Nik, Tim J, Colleen, Brian, mike P 21:54

April Burpee Challenge - 100 Burpees daily

Randy
75 Snatch 75/55
Aiden 9:16, Mike C6:07, Karen Y6:22, Ray D 7:09, Dave Y 5:53, Web 8:23, Christina 9:54 @65, Valerie, John G 5:40, Jules 6:30, Amanda 11:08@55, Tricia 8:30, Declan 7:30,Karla 12:13@50, Cindi Bev 12:24@55 C&J, Tara 12:38@55, Paula 12:30, Sharon 14:50#35, david L10:42rx.


Fundamentals
Janine G 6+4, Jazz 7+1, Janine K 6 +20, Joan 6+10, Reyna 8+2, John W8+16 , Kelly 5+20, Kayla 8+1, Caroline 5 , Jojo 5, John J 8+20, Nikki Lev 8+18, Janine 5+17, Mike 5+13, Jeanette 6+10, Alexis  3+10, John 4+2, Timothy 7+17, Lori 7+13, Tracy 7, Andrea 5, Langston 6.

Wednesday 2 April 2014

20 Rounds
5 Squats
5 Pushups
5 Situps

Tuesday 1 April 2014

100 BURPEES A DAY FOR THE MONTH OF APRIL

Tuesday 1 April 2014
21 good mornings
run 450m
18 good mornings
run 450m
15 good mornings
run 450m
12 good mornings
run 450m
9 good mornings
run 450m
6 good mornings
run 450m
3 good mornings
run 450m

Simon complete, Jesse complete, Mike Tuck, Diane C 23:40, Rose W 31:52, Eric 35:00, Tim.

Monday 31 March 2014
750 Meter Run
25 Box Jumps
25 HF Push ups
450 m Run
15 situps
10 MU
450 m Run
15 Toes to Bar
10 HSPU
150 m run
25 Burpees

Paul 26:30, Gina 23:30, Heyleena - 23:14, Mike P 28:30, Adrienne 20:10, David L 15:39, Christina 21:50, Sade 18:50, Kyle 27:15, Eric Nicole 22:00, john Jeff 15:45, John P 15:52, Casey F, Nikki Lev 21:32, Valerie 31:25, Amelia , Karen Y 20:20, Brynna 25:00 with vest , Dave Y 20:54, Kevin G 19:48 with a vest, Rolando 18:53

20 min time cap: Janine @ HSPU, Laura 7 toes 2 bar, rose 5 Burpees, Carol @HUPU, Jazz fin toes 2 bar, Gretchen P @HSPU, Janine K @150 M run, Brittany fin 3rd run.

21-15-9
Thrusters 95/65
Pullups

Tim6:30 RX, Mike 8:49RX, Sharon 8:45 @35, Rolano 10:55 RX, Amanda 11:34 Rx, Jentry
 JoAnna RX 11:07, Reyna, 10:, Abbey @55 12:55, James Hewitt 3:40,Nicole Lev 5:09, Paula 10:42, Gretchen P @8:15@55lbs, Jay H 12:41, Kayla L 10:48, Christina C. 9:10, Valerie 10:30, Dave Y 7:21, Ray 11:06, Karen Y 10:02

Saturday March 29
5 Rds
400 M Run
21 Thrusters 95/65 (sub ring rows)

Reyna 18:36, Nicole M 22:04, Adrienne 20:12 , JoAnna 21:32<

Sunday March 30
10 rds
15 hang cleans 115/85
1 lap around building (sub: 20 burpees)
15 push-ups

Amanda M 40:01@65, Amy P 40:15 @35, Val 56:14Rx, Kayla W, Lor,

Thursday March 27
Rolling Grace 135/95

Beginners Class
14 min AMRAP
Front Squats
one lap around the building
5 push ups HF


Fat Rat Forever, Matt M 12:35 7 @ 135/ 23@115, Gina 11:40@45, Rolando 9:33RX, Gentry 4:00 Pregnant, Heyleen 10:08 @55, Amanda 11:04 @ 85, Tracy 11:00 @85, Adrienne 7:55@ 85, Sharon N. 9:10 @ 35, Mike M. complete, Luara 8:12 @85, Diane 13:45 @85, Michele 7:37 @85, Jay 10:48 @135, Joanna 7:35 @65, Tricia 8:22 RX, Kelly K. 12:40, Mike C. 9:50 RX, Dave Y. 8:25, Karen 8:55@65, Declan 10:00 @115, John 10:00 RX, Jules 9:18 @95
John H 8, Andrea 8+11, Paula 4, Tamzen 11 plus run, McKayla 12, Jazz 10+10 % run, Janine 11, Reyna 12+2, Chris A 15+10, Jazmine 6+1, Alesha G 7, Deb G 9+10run,  Becky 7,  Caroline 6+10+run, Christian 12+11, Alexis 6, Rob 7, Alycia D 12+run, John W 15+10, John P15+9, Brittany 9+10+run, Gretchen P 11+10+run, Kay1a S 12+10+run, Kayla 10, Katie 10,
Matt 12+10, Kelly Mg 9+10, Jeanette 9+10, Danny 11+10, Nicole Le 12+10, Ashley 12+10, Diana 11, Christian C 12+10, Tracey 9+10, Jen 11+10, Lori 11, Casey 11+5,

Tuesday 25 March 2014

Tuesday 25 March 2014
20 Minute AMRAP
10 Push press115/85
10 KB swings 35/50
10 Box Jumps

Fat Rat 4rds 15 min 65, 53,12"
Rose c9+8, James 8, Sarah 5, Matt M 6+20,  Mike P 7, Amanda M 6+24 @65/35, Cindi Bev 8+14@55/30, Gina 8+5@55/30, Heyleen 8@45/30, Kayla S 9+12@65/20,lentry 7+11@45/20,Cristina 6+7 @85/35/24",Rolando 7+26 RX, JoAnna 7@65/25/24"Ray 6, Mike Csz9+4, Dave 7+25, Karen 8, Web 5+7,Michael W 6, Aiden W 6. Nikki 10 RX, Simon 8, Jesse 7, John G 9 rx, Declan 9, Gene



6:00 pm and 7:00 pm Beginners
John W 6+3, Jeanette 5+7, Tamzen 5+3, Deb G 5+7, Caroline, Lisa 4, John P 5+11, Jazz 5+3, Brittany4+11, Carol 4+13,Reyna 7, Elysia 6+7, Jojo 4+9, Chris A 6+2, Kyle 6, Lauren 4+14, Gretchen 4+15,Demetria 3+20,  Kayla W 4+like 8 , John B 3+1, Kayla L 4+28, Lori 6, Janine W 5+23, Michele 6+20, Elexa 3+4, Ken 6+8,  Ethan4 +1,

Monday 24  March 2014  
3 rds Row 2 Minute
1 Min Burpees

Fat Rat - 79
Mike P 125; Heyleen 108; Gina 105; Amanda M 107, Cindi 109, Adrienne 139, Lisa, Laura 124,Christina 109, Steve D 143, Anjuli: 94, Chris: 116, JoAnna 130,Janine K 95, Brittany 106, Jazz 95, Sade 121 Lauren ,  gretchn 96, Carol F 108, Kayla Y 112 , Jazmine D 64 , Nicole LeV. 119, Kelly McG. 101, Isaac 123, Ethan 143, Karen 102, Dave Y 142, Ray 117, Nicole M 101, Jesse 139, Simon 151, Lilia 127,Rolando 139,  Gene 115, John Glass 141, Jules 120, Declan 120.

Saturday 22 March 2014
75 Over Head Squats
( try to do in minimal amount of sets as possible )
Kelly K 10:22, Reyna 8:00@45lbs, Nicole M, Kelly Mcg, Jesse C, Simon,

   Mainsite 14.4
Friday 21 March 2014
 14 Min AMRAP  
60 calories erg
50 Toes 2 Bar
40 Wall Balls
30 Power Cleans 135/95
20 Muscle Ups

Matt 38 Toes 2 Bar, Mike  P 14 wall balls,  Karla 150, Heyleen 134, Gina 124, Rolando 161, Brooke 137,    Adam 134, Alycia D 151, John W 3 power cleans, Dereck 23 power cleans, phil 15 power Cleans, kayla 18 power cleans, Jazz 30 wallballs

Thursday 20 March 2014

"Purgatory" - DB squat clean version
100 DB cleans
EMOM 5 burpees

SUNRISE SURPRISE: Diane C 24:37 @ 25/20, Mike H complete, Erik complete, Rose W 19:00 @  15, Brian D 25:20 @ 50, Natalie 28:00 @ 25, Karla 27:48 @ 15, Matt M 16:37@50lbs, Cindi18:34@30lbs, Gina 17:19@10lbs, Heyleen 17:08@@8lbs, Rolando11:45@50, Jentry, Adrienne, 11:45 @20/15, Tracy 16:00, Laura, Steve D, Anjuli, Chris, David L, Tara, David L. 35:49 50 @ 70# then 50 @ 50#,  Christina 15:34, Amelia 11:50, Valerie 15:40, Nicole Moore 18:50, Kyle 16:49 @30#, Amanda M 18:00@20#, Clif 21:30 @35,Giovanni16:20@60lbs

6;00 pm and 7:00 pm Beginners
John H 3+14, Sean R 11, Reyna 8+16, Jazz 6+3, Kayla 6 , John P 7+16, Jen 8, Christian 8+14, Phil 7, Amanda 7+10, Andrea 6+13, Jasmine 4, John W 8, Alexis 4 . Aaron 6.5, Matt 7+9, Alesha 6, Lori 7+10, Brynna 7+6, Amelia 7+6, Kayla 6+20, Diana 7+7, Matt 4,

Tuesday 18 March 2014

Complete as many rounds as possible 20 minutes of: 65/95 pound Squat snatch, 10 reps 10 Ring dips 10 Knees to elbows Nik S, Sarah complete @35lbs, Diane C, Eric N, Mike T, Tim J, Matt M. 4 @75#, Mike P. 4 @ 75#, Gina 4+25@35#, Amanda M 4+27@35#, Heyleen 4+20@25#, Cindi complete, Karla 5+1@25, Jentry 5+5, Dan, Christina 4+3@65, Rolando 4+5 @95,  Ray 4+3, Dave Y5, Karen Y6+2, Nicole Lev5+10, Valerie4, Kyle 4+5 - 45,  Oct 4+15 95,John G Ahole, Brynna 3, Jules 6+20, Gene 4, Tricia 4+10, Declan 5, 6:00 & 7:00 pm Beginners 14 Min AMRAP 10 snatch balance 10 KB Swing 100 m row Kayla L 4, Janine K 4 , Chris A 6, Caroline 4, John W 5.5,Danny 5+13, Andrew 8+4, Gin 10+20, Abby 6+10, Lori 7+8  ,John 4, Sean 6, Ashley 8+6, Kayla 5+10, Naomi 6,

Monday 17 March 2014 
      St Patricks Day
     3 rds
400 m row
20 Pullups
20 Pushups
20 Burpees
20 Squats
20 Lunges

Mike P - 31:29,Rolando-24:06,Dan-24:28, Karla - 36:00, Christina C. 32:11, Adrienne 30:15, Amanda M 34:23, Steve 28:00, Cindi 23:30, David L. 23:12, Laura complete,,JoAnna 35:38,Michelle complete, John G 24:11,Jules 25:15, Ray 33:44, Dave Y 27:57, Nicole M 33:23, Rolando 22:47, Gene 36:31.

6:00  Class 20 minute time cap:
Brittany 1 + 63,  John W 2RDS +60cky,  Janine 2rnds + 400mtrs,  Sade,  Carol: 242 reps,  Rose 2rnd+30mtrs ,  Naomi-110 JJ- Becky: 2rnds + 100 meters

Sunday 16 March 2014  
3rds
400 m row
21 Snatches 65lbs
21 Pullups
Laura,  Nakia,  Mike Csz,  Kelly K,  Dave Y,

Saturday 15 March 2014
" Every Minute On The Minute"
5 snatch grip dead lifts
5 power snatches
5 OHS
Reyna, Tim J, Karla, Kelly

Friday 14 March 2014
Tabata Something Else

Kayla L, Adam, Becky, John W, Alesha G, Carol, Jay 292, Mason , Logan,  some jackass erased all the previous scores.

Thursday 13 March 2014
10 Rds
15 Deadlifts 155/125
15 Burpees


Heyleen 38:13, Gina 39:15, Rolando43:17RX, Jentry, Adrienne 27:42 rx, Brooke 59.22 @125, Tara 27:30 w/95, Diane 27:44 rx   , Tricia 32:33 @130, David 39:19 @ 135, Tracy 25:36 rx, Chris,  Anjuli,  Rian, Erica, 39:30 @95, Chris: 68 @125, Anjuli 65 (4 @ 65, 6@35)  Cliff 38:28@115, Nikki 28:57rx, Christina 35:32 rx, Karla 44:39@rx, Nicole M 37:58@85,Ray, John G 27:51, Jules 29:45@155, Declan 31:27, Valerie 41:42, Ray complete. Mike T 22:0 Rx, Gene complete.

6:00pm Beginners
John H3+10, Amanda M 4+11, Janine K 4+4, Brittany 4+10, John J 7+10, Chris N 7+1, John Pa 7+3, Kayla S 6+4, Carlton 3+20,  Maya 4+20, Reyna 7+6, Crystal 6+2, John W 10+16, Alexis 3, Chris A 7+15, Jazz 5+10, Naomi 3+15, Cliff 4, Nicole 7+9, Caroline3+1, Danny6+10, Jen 6+17, Matthew 7+5,Elisjia 5+13 Lori 6+20, Matt 3+11, Alesha3+17, Diana 6+18.       

Wednesday 12 March 2014
20 min AMRAP
12 Power Snatch 95/65
10 Pushups

 Sarah, Josh, Christina C. 6+11 rx,   Steve D 8+12, Rolando 8+7, Octavius 7+6, karla 7+10 @55, gina 7 @45, heyleen 7 @45, brooke 6+12 @65, cliff 5 @65, David L. 7 @ 75#, Tricia 7+7 @65Jen 9, Chris: 8, Anjuli: 8, Dee 8, Ray 7+ 10, Karen 8+12, Valeri 7+12, Dave 8+10, Kyle 6+7 rx, Amanda 6+15 @55

Tuesday 11 March 2012
Karen meets Grace
5 Rounds
30 Wall Balls
6 Clean & Jerks
Karla 26:57 75lbs, Rolando 20:32rx, Christina C, Mike P 19:00, Erica , Lisa, Matt M, Tricia 24:03
Ray 19:36 @95, Sarah 19:01@65, Karen 13:40@65, Josh 20:00@95, Dave 17:50@135, Cliff 17:04 @95, Valerie41:00@95, Nikki 18:28 @105,

Beginners 6:00 and 7:00 pm:

Jeanette7+10, Brittany 6+10, Chris A 9, Deb 7, Adam 7, Matt 5, Becky 7+2, Jojo 6, Reyna 8+8, Kyle 7+20, John W 8+18, Janine K 6+10    , Tracy 8+6, Gretchen P 7+7, Joan 8, Jazz 6+20, Alesha 6+7, Carolyn 6+7, Darren 6+14, Kayla 8,   Naomi 7, Jen 8, Danny 7+5, Lori 7+20, Matt 8, Brynna , Andrea 5+12 , john 4+20, Liz 9+20, Diana 9, Ashley9+19, crystal 8+14, kayla l 8+18,        ,    

Monday 10 March 2014  
Row 100 m
25 Push ups
Row 200 m
50 Burpees
Row 300 m
75 Pushups
Row 400m
100 squats
150 med ball twists
Row 400 m
100 Squats
Row 300 m
75 Pushups
Row 200
50 Burpees
Row 100
25 pushups

Natalie, Matt M , Mike P 73:00, Cindi Bev 56:45, Amanda M 57:01, Carol, Karla 71:33, Reyna 68:35, David L. 49:10,  Tara, Laura , Michele , Diane D 60min, Chris A 90min , Tara complete, Anjuli 1:42:58, John G 47:38, Rolando55:30, Kayla 64:16, Tricia

20 minute time cap at 6:00 pm:
Gretchen P 10 @ 1st round of squats, Jazz Completed 60 1st round of push-ups; Lauren 75-1st round push-ups,  Dave Y 48 squats, Karen Y@50 squats, Nicole M @400 m row,  Ray 240 into the first 400  m row, Lori , Kayla W,

Saturday 8 March 2014
Diane
21-15-9
Dead Lift 225/185
HSPU

Jazz 9:23@95,  Nicole M 10:16@85,  Kelly McG 8:53 @155,  Karla 8:49@135,  Reyna 6:20 @95,  Kyle20:01 @135 & rx hspu, ,

Friday 7 march 2014
5rds
10 Push press 135/95
10 lunges 5&5

Janine 6:03, Jerikha 5:30, reyna 5:55, Neen @ 75lbs 4:41, Lauren 5:36@75, Kayla L 7:43@65

Thursday 6 March 2014  
 5rds
Row 200m
25 Plate Pushups
18 Burpees


Natalie 23:25, James 18:11, Tim J 19:33, Eric DNF , Brian 24:02 - last set of burpees,  Sarah complete, Ray D 44:43, crystal 39:23, David L. 21:13, Michele k 24:05, Diane D 26:00, JoAnna 28:47 +, Valerie 25:45,




Beginners:
Chris N 6+5, John H 3+7, Alycia 7+2, Tamzan 6+4, John W 9+10, Chris A 9+8, Alexis 2, John J 6+22, Jherika 3+20,Amanda5+10  Jazz 6+26, Gretchen P 8+1, Maya 5+15, Naomi 3+6, Jojo 5, Reyna 8+10 Chris C 7+8, Lori 6+17, Alesha 3+5, Danny 5+10, Sean 7, Brynna 7+2 , Matt 3+5, Kayla W 8+4, Nikki Lev 9, - 

Wednesday March 5th 2014
Over Head Squat 95/135(scale as needed)
3 sets of max reps
(rest as needed between sets)

Nick ,  Rose 15,15,12@35, Natalie 3x7@75,  Joe Y 1x11 - 2x10,  Colleen 3x6@65,  Brian,  Mike H,  Tim J, Christina C 13,15,12@65, Matt M 2@135,8,6@115, Mike P, Adrienne, Brooke, Steve D 27@115,9@135, Maddie 23@65 , Karla, Jentry, Rolando 9@95,5@115,1@135, 
Gretchen P. 6+3, Abbey 6+14, JoJo 6+20, Janine K. 6+16, John W. 9+18, Valerie 6@85-15@95. Nicole LeV. 16,20,22@95lbs james 11,22,23 @135George, Declan, Justin.



 Rian New Born Deer,

Beginner Class 6 pm  14 min AMRAP  7,7,7   SDLHP, KB Swing, Burpees
Kayla L 6+14, Kyle 8+2, Nicole M 7+7, Nicole LeV 10, Kristy 6, Isaac 5, Kelly M 6, Lori W. 8, Liz W. 8+15, Rose 8 + 15, Carol F. 6

Tuesday 4 March 2014

10-9-8-7-6-5-4-3-2-1

Ring rows
Mountain climbers 4 count

 Diane C 9:03, Mike H, Tim J, Mike A, Brian 9:20, Colleen 9:20, James, Nik, Nick, Rose W 7:31, Natalie

Matt 7:42, Mike P, Amanda M 7:39, Kayla S 9:48 4ct, Steve 9:49 4ct, Jason 16:51 4ct, Anjuli 14:53, Chris 19:45 4 ct, Rolando 6:24, Karla 12:58,Eric, Amelia, Oct, Dave y 8:20, Mason P 3:05, Logan P 3:10, Karen Y, Ray 8:48 , Lauren 10:59 , Mike Cs 6:36, Adrienne 8:20, Eric 9:59, Valerie 10:55, Nikki L 9:03,



Beginners - Maya 6+27, Brittany 6+29, Tamzen 8+19, Alycia 8+15, Crystal 8+20, Janine K 7+18, Jojo 8+10  , Reyna 9.5, Jeanette 7+28, John P8+1, Chris A 8+20, Derek 10+1, Jazz 8., Carol 7+9, John W 11.5, Lauren 8+5, Elizabeth 10, Ashley 7+9, Jen 8+23, Lori 8+20, Janine 7+26, Kayla 7+6, Abby 6+20, Erick 4+16, Danny6+28, Michael W 6,

Monday 3 March 2014

50 Ring Dips

400 M Row
50 Pushups
400 M Row
50HSPU
400 M Row

Karla, Reyna, Amanda M 22:33, Chistina , Lisa, Anjulie, Chris,Tara 24:29, Diane D. 29:42, Adam 19:23, John W 15:20, Lauren 23:46,  Becky, Tamzan 19:43, Gretchen P 23:43, Derek, John P , Janine G 22:13, Janine K 24:25, Chris N 22:14, Jazz 22:50, Crystal 25:25, Kyle 21:09,  Alycia D 19:48, Rian 28:00, Dave 18:49, Jules, Kirstan 15:55, George, Ray 25:45, Lori complete, John G 17:10, Declan, Mike Cs, George , Justin, Valerie 22:45,

 

Saturday 1 March 2017

5rds

15 Hang Cleans 135/105

15 Burpees

Reyna 16:14@45lbs, Joe Y 18:39@135, Kelly M 33:37@95,   Karla33:02 @75 3^rd 70 last 2,

Friday 28 February 2014

5 Rds

450 row

12 Dead lifts 225/155

Karla 25:36@135, Rolando 23:37rx, Mike P 22:00rx, jazz 22:59@75 , Rian, Lincoln, Derek 15:28, John W 16:30,  Tamzen 19:53@95, Alycia D 18:58@135, Abby 17:57@95, Gretchen P 23:17@105, Tricia 15:15rx, Adam 16:51rx, Christina 17:41@115, Becky 18:52@65preggo!!!!Tracy 19:55@95, Kayla L 18:08@115, Ray 19:44@115, Reyna 17:45@95lbs.

Thursday 27 February 2014

20 min AMRAP

12 clean & jerks 115/95

10 pullups

 

Tim J complete Rx, Mike H complete Rx, Diane C 3+5 Rx, Natalie complete Rx, Brian complete Rx, Nik complete Rx, Rolando 5rds RX, Maya 3rds @ 85, Kyle 5+5 @75,Dan k 7+1@rx, Steven D, Laura, Tracy, Lisa, tara 4+5 w/ 70  Chris started 4^th, Anjuli 3complete,Eric 5 , Karen Y 5, Ray 4.5, George A 6+13+, Christina C 5+6 @95, Adrienne 7+12@65, Justin 5, Mike 6+1, Aiden W, Michael W, Drew ,Jules 6+6, John 7+Declan 7+,  

 

Beginners:

Reyna 6+ 17, Naomi 3, Alycia4+21 , Tamzen 4+13, John P 4+25, Chris A 5, JoJo 4, Alexis 3, John J 4+21, John  W 6, Becky 5+20, Sade 4+23, Adam 5+5, Derek 7+25, Carol 3 1 with weight 2 without.,

Tracy 5, Lori W 4+3, Janine W 4+10, Jen 4+, Danny 3+14, Talia 3, Kayla W 4+18, Sean R 6+15, Eric F 5+10