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

Wednesday 26 February 2014

75 Deadlifts  185/245for time

 

Cristina 14:49@125, Matt M 15:30 rx, Rolando 15:09@rx, Karla, Steve D, Chris Aker 16:30   , Anjuli 18:45, Tara 13:49 w/145, John W, Alycia D 8:18 @ 135 lbs., Jay  H 9:42@185, Abbey 6:50 @95 lbs, JoJo, Gretchen P 9:40 @ 105  lbs, Brittany 5:53@135, John P, Adam 6:44 w/155; Jeffery Phillips 7:25, Declan 8:45 @185, Jules 10:20 @50@135 bal @185, , Adrienne 8:58 @ 155, Valerie 11:20@135, Janine w @95lbs complete, Nichael W @95 &65 complete, Kyle 8:45@115,

Tuesday 25 February 2014

21,15,9

Box jump
Pullups
Pushups

Diane 9:30, Natalie, Brian, Colleen, Hailey  11:08, Tim, Nick, Mike, Matt M 16:58, Cindi Bev  10:30, Mike P 12:06, Rolando 11:58, Karla 14:28, Christina C 13:19, Diane D 10:58, Laura 13.42, Tracy W. Ray 11:55, John 9:00, Declan 9:45,George   , Karen 8:36, Dave , Nikki Le 8:05, Adrienne 8:43 no band, Oct 5:30, Mike T 4:14, Valerie 11:05, Tricia 14:02, Aiden 10:47, Drew 17:08.

 

Beginners;

14 Min AMRAP

10 Wallballs
5 KB swing
5 Burpees

John P 10 +6, Sean R 10+13 , Carol 7 , JOJO 5, John J 6, John W11+6  , Gretchen P 7+8,  Janine G13 , Derek  13+9 , Lincoln 8+10, Lauren 8+10, Tamzen 9 ,  Brittany 7, Jazell 7+14,

Rian W 7+9, Sade 9+7, Kayla W 8+17 ,Janine 7+15, Brian 8+11, Reyna 9+13,Jen C 7 +15, Lori 9+5, Kayla Y 7+8, Danny 8+15, Ashley 10+15,