Friday, April 15th, 2016

festivusFESTIVUS COMPETITION HAS BEEN CANCELED!

WOD

5 Rounds, for time:
10 Pull Ups
200 Meter Run
15 Hang Power Cleans
20 Box Jumps 24/20”

Level 1: 75/55
Level 2: 95/65
Level 3: 115/75

SKILL

BEG: Double Under Practice
ADV: 3 Max Effort Sets of Unbroken DU (Score is total Reps in 3 sets)

Level 3

Smitty 1828
Amanda
Vance 1748
Travis 1521
Big Ben 2240
Clay 1857
Josh C 2236
Terra 1346
Cory 1440
Sully 2124
BillF 1503
Hollywood 2316
Curt 1922
Gregg 2243
David 1740
Mark 1729
Kapitan 2046
KK 1653
Josh P 1625
PDiddy 1644
Nicole 1944
Belinda 1843
DLay 1618

Level 2

Kyle G 1700
Jeff W 2122
Jen 1803
Amy 1807
Jen 1803
Darren 2138

Level 1 

Brink 1703
Jacob 2337
G Mello 2023
Gretchen 2508
Karen 2036
Megan 2049
Micheal 2423
JonS 1815
Carrie 2258
Brandon 2124
Brad 1956
Curtis 2135
Denise 5+20

MOD

Nicole *Welcome*
Max 2302
Holly 2731
Gary 2131
Heidi 2352
Roy 2546
Janet 2514
Michelle 2513
Rick 2057
Shaq 2250
Liana 2516
Christine 2036
Kelly 2424
JenR 2345
BradH 2049
Christine 2354
Lesa 2343
Caroline 2230
Molly 2525
Scott 2525
David N 2422
Keith 2203
Lauren 2325
Melanie 2544
Katrina 2127
Scotty 2224
Ryan 2315
Tracy 2047

_____________________________________________________

lifting applesREMINDER – ALL X1 Athletes, next Tuesday 4/19 we will be hosting a MID Challenge Nutrition Update & Q&A, there will NOT be a WOD that day!  Come in ready with questions!

X1

On Board 8

Warm Up
200 Meter Run or Row

Skill

Sumo Deadlift High Pull
Box Jumps

WOD

15 Min EMOM

5 Jumping Pull Ups

5 Sumo DL High Pull

10 Box Jumps or Step Ups

200 Meter Run

CORE DOWN
3 Rounds
15 Sec L Sit Hold
15 Med Ball Sit Ups

Erin 5+10
Carol 5+10
Kristin 4+15
Heather 5
Meghan 6+10
Orpha 4
Alison 5
McKay 4+18
Sabrina 4+12
Barb 4+11
Trish 5
Becky 4+10
Jodi 4+11
Alex 4
Hannah 5+10
Anitra 5+20
Tanya 5+1
Amy 5
Katie 5
Ebony 4+10
Connie 4+20
Meghan 5
Tawnya 5
Kenya 4+5
Christian 4
Brianna 5+5
Dorthy 4+15
Laurie 4
Bri 5
Laura 5
Megan 5
Amber 5
Meg 4

 

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