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