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#

Top Box Throwdown

Congrats to Tara and Jacque on their finishes at the Fit Expo's Top Box Throwdown this past weekend.  Tara placed 5th in the Women's Rx and Jacque placed 3rd in the Womens Scaled!  Way to represent Myo!

Thank you to those that came out and showed support!

                                           

                                            

5.22.16 M.22

Skill: Pendlay Row - 4x10

4 Rounds
10 Lunges

15 Toe to Ring
10 Box Overs (24"/20")
20 Hollow Rocks

Louis - 14:10 85#
Ravi - 12:16 95#
Kyle - 13:33 135#
Robert Mc. - 18:15 115#
Jennifer H. - 19:17 35#
Joe G. - 9:00 Rx
Wendy - 11:29 75#
Joleen - 14:22 55#
Jamie - 33:26 Jerry
Vanessa - 11:59 Rx
Chris D. - Mod
Delilah - 14:04 65#
Manish - 15:17 85#
Nita - 11:35 55#
Jaron - 20:00 55# +
Regina - 17:08 Rx+ 
Shanon - 11:25 Rx

AWL
- Split Jerks - 2x5@70%, 3x3@80%, 4x1@90%
- Back Squats - 6x2@85%
- GHD Extensions - 3x15

Lauren
Rose