6.4.16 Quest for the Cup

Skill: Bike 3 Miles for time.

30 - 20 - 10
Box Jumps
Toes to Bar
Wall Balls

Ravi - 13:17 Rx
Jenna - 10:19 Rx
Danielle - 12:11
Robert Mc. - 15:57
Jennifer H. - 17:44
Louis - 17:22
Karen W. - 13:51
Lauren - 12:02
Dom - 21:19
Tony - 14:00
Subhi - 19:32 Rx
Lisa - 10:15
Vanessa - 13:31 Rx
Delilah - 15:27
Hoangdan - 13:51
Rama - 11:41
Christian - 14:04
Megan - 8:09 Rx
Chris T. - 14:32
Jennifer P. - 17:15
Irish - 15:07
Rose - 23:25 Rx
Justin - Mod
Ryan L. - 15:46 Rx
Mason - 13:51 Rx
 

6.3.16 Icon 3

Skill: Handstand Practice - 10 mins

For time.
12 Front Squats (185#/105#)
9 Clean & Jerks 
6 Snatch

Jenna - 9:00
Danielle - 7:41
Ana - 8:08
Quang - 8:04
Jennifer H. - 9:45 
Winston - 9:35
Rose - 13:32
Lindsay Z. - 4:36
Angel - 7:16
Michele - 7:15
Regina - 8:03
Carmen - 9:00
Megan - 12:26
Tom D. - 12:29
Wendy - 8:25
Lindsay H. - 13:38 Rx
Wury - 7:20
Cody - 10:52
Melissa - 9:08 
Rama - 11:08
Tammy - Mod
Jane - 8:34
Sean L. - Mod
Mason - 8:58
Brenda D. - 8:34
Joe G. - 8:09
Leslie - 8:40
Jewell - 6:48
Gaylene - Mod
Jenifer - 5:01
Orlando - 9:51
Delilah - 9:23
Vanessa - 11:59
Chris D. - 7:44
Melina - 8:08
Chris T. - 7:42
Joe P. - 8:04
Yvonne - 10:10
Tom T. - 9:41
Irish - 7:52

AWL
- Snatch Pull + Snatch - 5 Reps @ 75-85%
- Snatch Balance - 3x3@80%, 2x2@90%, 1x1@100%
-Back Squat - 5x3 @ 85%

Andres
Kristine
Ryan L. 
Cindy

6.2.16 Trump

Skill: Strict Press - 7x3

12 Min AMRAP
3 Muscle Ups
60 Double Unders
9 Deadlifts (225#/155#)
:30 sec Plank Hold


Regina - 294 155#
Orlando - 291 225#
Jacque - 296 155#
Carmen - 144 155#
Jenna - 251 Rx*
Abby - 228 135#
Winston - 228 185#
Mike - -- 185#
Justin - 291 Rx
Angel - 220 Rx
Vanessa - 228 145#
Chris D. - 248 225#
Maira - 442 105#
Dom - 295 120#
Louis - 372 115#
Lindsay H. - 363 155#
Wury - 450 75#
Rama - 375 45#
Jose E. - 225 205#
Tom S. - 152 Rx
Mason - 226 Rx
Becca - 346 125#
Anthony A. - 178 Rx
Sean P. - 224 225#
Megan - 302 Rx
Joe G. - 372 Rx
Jaclyn - Mod
Steve V. - -- 135#
Brandi - 376 55#
Trinh - 297 105#
Tom T. - 165 Rx
Robert Mu. - 299 225#
Gaylene - Mod
Alvin - 288 Rx
Melina - 288 125#
Steve P. - 450 Mod
Jenifer - 297 105#
Ana - 295 155#
Charyl - 374 155#
Hoangdan - 298 125#
Rhyna - 333 155#
Andres - 297 225#
Leslie - 303 155#
Lauren - 367 155#
Tony - 151 185#
Delilah - 297 125#
Subhi - 256 175#
Cindy - 300 155#
Evelyn - 293 65#
Robert Mc. - 297 205#
Adrienne - 303 105#
Freddy - 370 155#

Endurance
- 12 Min EMOM - 50 yard Sprint
- 20 Min AMRAP - 
45 Doubles - Run 200m - 20 Back Squats (45/33) - Run 200m - 15/12 Cal Bike - Run 200m

Brenda H. 
Karen V.
Lisa
Stephanie V.
Analilia
Joleen
Ram

6.1.16 Spiral

Skill: Back Squats - 5x5 @ 75-85%

3 Rounds
25 Burpees
10 Overhead Squats (155#/105#)
Row 250m

Sign up for the Kill Cliff Granite Games!  Similar to the CrossFit Open, they release one workout every Thursday for 4 weeks.  You have until Monday to submit your score.  Top scores from our community can earn a trip to the Granite Games in Minnesota. Cost is $25 for the 4 weeks.  Register online and under the Community: Myo Mayhem. Starts June 9th and we'll perform the workouts on Saturday Open Gym.  

Abby - 22:06 75#
Jennifer H. - 150 25#
Robert Mc. - 17:41 17:41 115#
Joleen - 18:35 55#
Analilia - 18:49 35#
Lindsay Z. - 15:53 55#
Angel - 16:49 Rx
Maira - 17:57 45#
Michele - 18:32 75#
Tom D. - 15:24 105#
Gabby - 16:07 55#
Jose B. - 13:30 15#
Wendy - 14:47 75#
Melissa - 18:04 75#
Eric Sr. - Mod
Rama - 16:00 20#
LIndsay H. - 18:14 Rx
Jewell - 25:50 55#
Brenda D. - 13:20 55#
Bernie - 20:00 135#
Jaclyn - Mod
Joe G. - 14:36 Rx
Karen W. - 15:48 15#
Alvin - Mod
Jenna - 12:40 Rx
Ryan L. - Mod
Anthony A. - 15:05 95#
Gaylene - 23:43 75#
Quang - 12:28 Mod
Nicole L. - 18:21 55#
Christian - 16:35 65#
Brenda H. - 19:10 65#
Leslie - 19:30 75#
Jacque - 14:49 85#
Melina - 15:31 55#
Tom T. - 17:02 115#
Suma - 17:40 15#
Jesse - 12:49 Mod
Matt - 19:19 65#
Trinh - 19:07 55#
Steve P. - 13:40 Mod
Odeh - 12:32 15#
Evelyn - 17:47 35#
Cindy - 19:50 75#
Hoangdan - 17:22 65#
Jenifer - 20:35 35#
Rhyna - 16:45 55#

AWL
- Power Snatch - 4@65%, 4@75%, 4@85%
- Clean & Jerks - 4@65%, 4@75%, 4@85%
- Front Squats - 5x4 @ 80%

Joobin
Mason
Stephanie V. 
Karen V. 
Ram
Kristine
Subhi
Jane
Micaiah
Cody

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.