5.31.16 #FinishPitt

Skill: L- Sit - Accumulate 2 Minutes

9 Min EMOM
6 Power Cleans (11%/85#)
12 Sit Ups

Analilia - 9 45#
Jenifer - 8 75#
Dom - 7 70#
Regina - 9 Rx
Adam - 6 Rx
Carmen - 48:05 Murph
Winston - 46:20 Murph
Orlando - 9 Rx
Justin 6 Rx
Angel - 9 Rx
Maira - 9 65#
LIndsay H. - 9 Rx
Bernie - 7 Rx
Wury - 9 55#
Anthony A. - 9 95#
Rama - 9 25#
Jane - 8 Rx
Amy - 8 35#
Brandi - 8 35#
Joe G. - 9 Rx
Tara - Mod
Sean L. - 9 Rx
Brenda D. - 9 Rx
Joobin - Mod
Alvin - 9 Rx
Trinh - 9 55#
Rohan - Mod
Navs - Mod
Marika - 9 Mod
Chris D. - 9 Rx
Vanessa - 9 65#
Quang - 6 Rx
Jesse - 6 85#
Delilah - 9 65#
Melina - 8 Rx
Charyl - 9 Rx
Chris T. - 6 Rx
Lauren - 9 Rx
Tony - 7 Rx
Ram - 9 Rx
Andres - 8 Rx
Tom T. - 9 Rx
Irish - 6 Rx
Matt - 6105#
Jacque - 9 Rx
Cindy - 9 Rx
Cody - 9 Rx
Bryan - 8 (5#
Rhyna - 9 Rx
Suma - 6 35#
Robert Mu. - 9 Rx
Nicole L. - 8 55#
Subhi - 9 Rx
Freddy - 9 95#
Stephanie V. - 6 65#
Krystle - 9 12#
Rahul - 9 65#
Himani - 8 55#
Nicole C. - 4 Rx
Chris S. - 5 Rx
Hoangdan - 9 75#
Ian - 9 95#

Endurance
- Run Carosel
- Tabata - Bike, Burpee, Row
 
Monica
Jessica
Brenda H.
Karen V. 
Jacque
Stephanie V.
Mike
Gayelene
Penelope

5.30.16 Murph

Skill: Warm Up!

For time.
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 Mile

Compare to:  5.26.14 , 11.11.13

Jenna - 50:45 Rx
Joobin - 42:33 Rx
Megan - 48:34 Rx
Sean P. - 62:46 Rxish
Ryan C. - 42:22
Gaylene - 54:12
Shanon - 47:52 Rx
Penelope - 24:02
Dennis - 48:35 Rx
Kristine - 56:07 Rx
Mason - 50:20 Rx
Jason G. - 72:10 Rx
Brandi - 44:05
Tom S. - 73:15 Rx
Karen V. - 47:05
Becca - 49:11 Rx
Joleen - 56:00
Tara - 55:55 Rx
Analilia - 44:38
Brenda H. - 48:50
Abby - 48:34
Maira - 49:35
Ariel - 49:59 Rx
Tom T. - 51:35 Rx
Robert Mc. - 52:06
Melina - 59:48
Chris T. - 65:56
Laura - 42:27
Gabby - 61:25
Chris D. - 65:08 Rx
Jose B. - 61:07
Vanessa - 46:49 Rx
Karen W. - 58:19
Ryan L. - 45:25 Rx
Rose - 74:00 
Adam - 71:08 Rx
Jane - 54:03
Rhyna - 50:18
Micaiah - 62:13 Rx
Adrienne - 51:33 Rx
Manish - 54:13
Regina - 51:28
Nita - 48:46
Orlando - 57:53
Eric Sr. - 25:00 Mod
Subhi - 64:17 Rx
Brenda D. - 49:19 Rx
Trinh - 57:33
Christian - 50:18
Rick - 63:57
Kyle M. - 17:02 Mod
Bernadette - 18:00 Mod
Robert C. - 19:00 Mod
Nino - 33:36
Steve V. - 37:02 Rx

Jennifer H. - 49:55
Justin - 52:55 Rx
Sean L. - 53:20 Rx

5.29.16 Sunday Funday

Skill: Hang Power Snatch - 6x3 Ascending Weight

12 Min AMRAP
16 KB Snatches (20kg/12kg)
50ft Bear Crawl
15/10 Cal Assault Bike
50ft Bear Crawl

Louis - 132
Robert Mc. - 140
Jennifer H. - 102
Maira - 100
Brenda H. - 108
Ana - 102
Ariel - 134
Amarjit - 99
Angel - 104 Rx
Nita - 106
Manish - 104

AWL
- Hanging Snatch High Pull - 3x5, 3x3, 3x1
- Deadlifts - 4x5 @ 100% of Clean
- Overhead Hold - 5x20secs

Kristine
Mason
Steve V.

5.28.16 Turn 2

Skill: Back Squat - 3x5 (65-75%), 3x3 (75-85%)


For time.
2 Rounds of:
15 Dips
50 Double Unders
then 
2 Rounds of:
15 Pull Ups
15 Burpees
finally 2 Rounds of:
15 Sumo Deadlift High Pulls (95#/65#)
50 Hollow Rocks

Subhi - 21:52 Rx
Robert Mc. - 16:28
Wendy - 16:58
Dom - 20:22
Jenna - 11:53 Rx
Danielle - 18:48 Rx
Joe G. - 11:54 Rx
Sean P. - 17:55 Rxish
Gaylene - 18:49
Penelope - Mod
Sean L. - 14:48
Tom S. - 22:42 Rx
Stephanie V. - 19:35
Brandi - 14:41
Rama - 11:53
Chris T. - 20:20
Lisa - 14:26
Rhyna - 14:27
Mike - 18:28
Rose - 24:47
Tara - Mod
Megan - 12:18 Rx
Brenda D. - Mod
Mason - 15:27 Rx
Ryan L. - 15:11


Jr. Sharks - 10 Min of Cindy
Kyle - 7+6
Justin - 9+1
Andrew - 9+13
Alex - 7+5
Jack - 7+15
Misha - 8
TJ - 9+5
Alan - 9+135
Ty - 9+5
Alex E. - 8+25
Henry - 10+5
Matt - 10+8
Doug - 9
Chris - 8+15

5.27.16 Joker

Skill: Push Press - 6x4 (70-80%)

For time.
3 Thrusters (95#/65#)
23 Box Jumps
8 Thrusters
18 Box Jumps
13 Thrusters
13 Box Jumps
18 Thrusters
8 Box Jumps
23 Thrusters
3 Box Jumps

Jacque - 12:37 Rx
Analilia - 12:15 25#
Joleen - 11:56 35#
Matt - Mod
Abby - 11:47 35#
Winston - 14:30 Rx
Jenna - 11:21 Rx+
Will - 17:24 115#
Hoangdan - 15:28 60#
Jesse - 11:27 Mod
Maira - 13:57 Rx
Carmen - 11:23 Rx
Regina - 12:34 Rx
Orlando - 12:09 Rx
Louis - 14:15 65#
Eric Sr. - mod
Lindsay H. - 11:16 Rx
Anthony A. - 15:40 Rx
Rama - 9:15 25#
Jewell - 13:20 55#
Mason - Mod
Dennis - Mod
Tara - Mod
Sean L. - 14:32 Rx+
Gaylene - Mod
Brenda D. - 12:45 Rx
Megan - 5:49 Rx
Robert Mu. - 11:18 Rx
Jason G. - 14:18 Rx
Becca - 11:21 Rx
Rhyna - 12:07 Rx
Taylor - 12:14 55#
Bryan - 17:11 75#
Chris T. - 19:25 Rx
Karen V. - 24:00 45#
Stephanie V. - 16:56 55#
Christian - 17:14 Rx
Cindy - Mod
Steve V. - Mod
Amarjit - 12:10 65#

AWL
- Tempo Full Snatch - 15 Reps @ 70-80% (3 secs to launch)
- Front Squats - 5x7 @ 65%

Kristine
Joobin
Andres
Justin
Ram
Jane
Michiah

5.26.16 3 Periods

Skill: Squat Cleans - 5,5,3,3,3,1,1,1,1

For time.
1.) 33 - 27 - 21 - 18
Air Squats
Sit Ups
2.) 25 Hang Cleans (135#/85#)
3.) 500m Row

Abby - 9:52 Rx
Joobin - 9:52 Rx
Robert Mc. - 13:20 105#
Jenna - 8:18 Rx
Adam - 13:51 Rx
Carmen - 11:40 Rx
Regina - 11:11 Rx
Orlando - 12:05 Rx
Maira - 11:55 65#
Dom - 17:50 75#
Fatima - 16:08 55#
Nick L. - 12:32 65#
Lindsay H. - 9:07 Rx
Tom T. - 12:12 Rx
Louis - 14:10 65#
Ravi - 10:34 95#
Monica - 12:11 45#
Melissa - 10:30 75#
Rama - 10:23 25#
Brenda D. - 10:05 Rx
Mason - 10:42 Rx
Sean P. - 12:05 Rx
Tara - Mod
Megan - 8:14 Rx
Tom S. - 10:51 Rx
Gaylene - Mod
Joe G. - 9:56 Rx
Simon - 19:20 95#
Karen W. - Mod
Jason G. - 13:22 Rx
Chris T. - 15:00 Rx
Jewell - 12:08 65#
Joe P. - 14:42 95#
Trinh - 12:57 55#
Matt - 13:02 95#
Jacque - 9:42 Rx
Melina - 11:18 65#
Ram - 8:15 95#
Leslie - 9:27 Rx
Jesse - 15:00 85#
Cindy - 10:02 Rx
Rhyna - 10:12 Rx
Tyler - 15:11 115#
Freddy - 10:25 95#
Subhi - 14:15 115#
Irish - 11:27 Rx
Suma - 19:09 35#
Janelle - 13:51 35#
Noemi - 14:27 Mod
Hoangdan - 12:56 65#
Jose E. - 18:44 Rxish

Endurance
- Assault Air Bike
5 Max Cal
5 Min Rest
4 Min Max Cal
4 Min Rest
3 Min Max Cal
3 Min Rest
2 Min Max Cal
2 Min Rest
1 Min Max Cal 

Lisa
Gaylene
Carmen
Brenda H. 
Chris T. 
Rick
Karen V. 
Jamie
Lindsay Z. 
Karen W.

5.25.16 Clinch

Skill: Muscle Ups - 10x2 or C2B Pull Ups + Dips - 3x10

4 Rounds
6 Deadlifts (185#/125#)
12 HSPU's
18 Knee to Elbow


Jenna - 9:08 Rx
Abby - 14:42 125#
Lindsay Z. - 8:07 135#
Maira - 10:41 125#
Lindsay H. - 7:24 125#
Nick L. - 15:25 115#
Fatima - 15:48 85#
Angel - 14:21 Rx
Kyle - 11:24 185#
Ravi - 9:28 185#
Eric Sr. - Mod
Joe A. - 10:59 185#
Rama - 9:03 45#
Tom S. - 13:44 185#
Brandi - 6:51 65#
Steve V. - Mod
Melissa - 8:03 125#
Sean P. - 8:00 205#
Eric Sr. - Mob
Mason - 12:45 Rx
Wury - 12:45 85#
Janelle - 13:30 55#
Joe G. - 7:40 Rx
Becca - 10:32 Rx
Tara - 8:39 Rx
Brenda D. - Mod
Dennis - 14:02 Mod
Rohan - Mod
Navs - Mod
Trinh - 9:22 105#
Simon - 9:06 145#
Ryan L. - Mod
Jesse - 11:48 135#
Jacque - 11:42 Rx
Matt - 12:01 185#
Joe P. - 13:54 185#
Brenda H. - 12:01 125#
Vanessa - 12:30 Rx
Robert Mc. - 13:07 185#
Jennifer H. - 14:07 65#
Leslie - 10:35 125#
Cindy - 9:57 125#
Adrienne - 12:46 125#
Suma - 8:54 65#
Rhyna - 8:04 125#
Joleen - 9:29 Mod
Melina - 10:26 105#
Taylor - 11:42 115#
Karen V. - 8:08 105#
Stephanie V. - 8:08 105#
Anthony A. - 12:51 Rx


AWL
- Power Clean + Push Jerk - 10@60%, 8@70%, 6@80%, 4@90%
- Back Squats - 4x7 @70%

Kristine
Ram
Irish
Andres
Subhi
Jane
Lauren

Our new fleet of Assault Bikes!

5.24.16 Pavelski

Skill: Double Under practice - 5 Max Unbroken Sets or 15 Min

For time.
Run 300m
20 Snatches (115#/75#)
Run 300m
15 Snatches
Run 300m
10 Snatches
Run 300m
5 Snatches

Max Double Unders Unboken:
Men - Joobin (255)
Women - Megan (148)

Dom - 17:05 55#
Justin - 20:32 95#
Adam - 17:36 Rx
Abby - 13:45 55#
Carmen - 17:08 65#
Vanessa - 13:46 60#
Jenna - 12:04 Rx
Winston - 15:15 95#*
Orlando - 18:32 Rx
Regina - 16:58 Rx
Maira - 17:50 55#
Lindsay H. - 12:24 65#
Ernie - 13:13 Rx
Kyle - 21:15 85#
Bernie - 20:13 Rx
Wury - 15:06 55#
Nicole L. - 20:21 35#
Robert Mu. - 21:14 Rx
Rama - 16:19 25#
Melissa - 13:34 55#
Cody - 13:14 115#*

Tom S. - 17:25 Rx
Angel - 14:23 Rx
Anthony A. - 23:28 95#
Roheet - 16:59 95#*
Karen W. - Mod
Karol - Mod
Sean L. - 17:41 Rx
Joobin - 14:26 Rx
Mason - 13:52 Rx
Joe G. - 12:54 Rx
Tara - Mod
Becca - 13:58 65#
Sean P. - 13:28 95#
Gaylene - Mod
Amy - 25:00 25#
Megan - 10:09 Rx
Jason G. - 14:57 Rx
Greyson - Mod
Brenda D. - 16:17 Rx
Rohan Mod
Navs - Mod
Quang - 23:07 Rx
Jewell - 15:45 45#
Andres - 17:16 Rx
Robert Mc. - 15:27 95#
Jason T. - 14:38 65#
Vince - 16:47 75#
Chris T. - 17:53 Rx
Ryan L. - 15:05 85#
Trinh - 19:49 45#
Tony - 23:19 105#
Lauren - 16:36 Rx
Tom T. - 18:36 Rx
Cindy - 19:40 Rx
Evelyn - 16:36 35#
Stephanie V. - 18:36 55#
Irish - 16:29 65#
Karen V. - 19:36 35#
Subhi - 16:10 95#
Rhyna - 14:35 55#
Alvin - 13:44 95#
Hoangdan - 18:16 55#
Tyler - 14:58 85#
Christian - 16:06 85#
Melina - 14:59 55#
Freddy - 14:48 85#
Jane - 14:57 55#
Kristine - 16:10 65#
Jose E. - 19:20 95#
Taylor - 16:44 55#

Endurance 
- Wall Ball Practice
- 100 of each - Wall Balls, Cal Row, Burpees (Must be sets of 100 but can be done in any order.)

Gaylene - 266
Karen W. - 29:59
Brenda H. - 260
Carmen - 29:47
Jamie - 256

Memorial Day Murph

Next Monday we will be doing Murph!  We will only have two classes on that day. 10:00am and 12:00pm.  Please make a note and come ready!

5.23.16 Outcome

Skill: Front Squats - 5x5 @ 70-80%

9 Min AMRAP
9 Chest to Bar Pull Ups
9 Burpees

9 Squat Cleans (95#/65#)

Memorial Day Classes - 10am, 12pm

Regina - 78 65#
Winston - 63 Rx
Adam - 74 Rx
Orlando - 83 95#
Jenna - 83 Rx
Tom D. - 98 95#
Megan - 111 Rx
Abby - 72 55#
Lindsay H. - 81 65#
Tammy - MOd
Eric Sr. - Mod
Wendy - 103 65#
Ernie - 107 Rx
Jason T. - 59 65#
Bernie - 72 Rx
Tara - Mod
Sean P. - 83 95#
Mason - 97 Rx
Sean L. - Mod
Lauren - Mod
Brandi - 108 35#
Jenifer - 90 65#
Madison - Mod
Greyson - Mod
Joe G. - 117 Rx
Karen W. - 81 35#
Dennis - 100 Rx
Brenda D. - 99 65#
Becca- 105 65#
Ryan L. - 90 75#
Marika - 85 55#
Simon - 72 75#
Trinh - 81 55#
Gaylene - 81 65#
Kristine - 85 Rx
Brenda H. - Mod
Jose E. - 99 95#
Tom T. - 80 95#
Jewell - 84 55#
Jacque - Mod
Subhi - 70 95#
Jane - 90 65#
Chris T. - 67 95#
Jesse - 74 85#
Ram - 87 95#
Robert Mu. - 83 Rx
Vanessa - 26:19 Jerry
Analilia - 78 45#
Cindy - 81 65#
Jamie - 78 55#
Rick - 81 65#
Melina - 86 65#
Shanon - 27:04 Jerry
Freddy - 95 65#
Joleen - 81 55#
Adrienne - 99 55#
Rhyna - 85 65#
Rama - 94 35#
Suma - 90 25#
Ana - 83 65#
Justin - 67 Rx
Hoangdan - 90 65#
Chris S. - 81 50#
Nicole C. - 58 Rx
Fatima - 63 45#
Nick S. - 63 65#
Tyler - 65 95#
Taylor - 81 65#