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