Friday, January 13, 2017

It’s only 1 week away….

Be sure to attend our first ever Max Out Friday next Friday, the 20th!  Think “Friday Night Fights” meets weightlifting. All abilities are welcome to participate and we will be maxing out on the Snatch and Clean & Jerk. This will run like a “mock meet” with coaches leading you the whole way. It’s a chance to throw down against your friends testing out your max in these lifts! If you don’t want to participate in the lifting then just come with your favorite adult beverage in hand and support your friends! The whole family is invited, we will have a potluck as well so bring a side dish or dessert to share!

 

WOD

“Open WOD 15.3”

14 Minute AMRAP:

Scaled
50 Wall Balls 20/10# @ 9’
200 Single Unders

RX
7 Muscle Ups (Ring)
50 Wall balls 20/14# (women at 9’)
100 Double Unders

Core Down

Accumulate 1:30 in L Sit Position

RX
Fruh 1+74
Cates 1
Jeff W 1+4
SM 2+40
Jtob 2+2
Travis 2+34
Matt V 2
Story 2+4
Kyle 2+19
Toph 1+122
Kapitan 1+40
Bill f 2
Brian h 1+44
Vance 2+18

SCALED
Kelli R 2+205
Erin 2+39
Michele 2+50
Barb 2+10
Liana 2+40
Janet 2+50
Tonya 2+175
Val 2+65
Ray 3
Karen 2+130
Alyssa 2+60
Kirsten 2+38
Meghan 3
Nicholl 3+61
Jason 2+48
Glord 2+26
Ashleigh3+42
Bre 2+161
Jenny 3+21
Munique 3+70
Mandy 1+74
Joe 2+51
Scotty 2+4
Andy 2+47
Brad 2+27
Beth 2+40
Lucky Charms 3+210
Angie 2+5
Christy 3
Annie 2+85
Brad 2+32
Carrie 3+5
LMello 3+16
Mike 1+170
Amiee 2+300
Jeff 2+103
Sam 3+30
Katrina 2+60
Kate 3+42
Tracy 3+11
Max 2+40
Gregg 2+209

MOD
Smitty 1+97
Shaq 2+7
Aubree 1+129
Max Alt
Amanda 2+30
GMello 1+4
Clay 1+50
Belinda 2+29
Scott 2+20
Terra 2+87
Elise 2+81
Courtney 2+90
JLord 2+60
Carol 2+40
Aaron 1+160
Nate 2+19
Special K 2+1
John 1+120
Bill 1+11
Don 2+20
Christy 1+50
Trent 2+30
Ren 3+2
Erik 2+30
Mick 2+90
Sarah 2+40
KK 3+1
Aimee 2+1
Jen 2+1
Ellie 2+70
Mark 2+40
Travis 2+40

 

X1

Skill

Hand Release Push Up
Abmat Sit Up
Air Squat

 

WOD

“Test WOD”

4 Rounds

200 Meter Row
15 Air Squats
10 HR Push Ups
5 Sit Ups

Core Down

3 rounds:

5 Hollow Rocks
10 Russian Twist

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