Friday, January 20, 2017

Have you registered for The Open yet?  Every Friday during the open, the class WOD will be the open workout for that week.  So you might as well sign up since you will do the workouts anyway!  Get your crossfit friends and all sign up together, the open never disappoints.

 

WOD

“Jackie”

1000 Meter Row
50 Thrusters 45/35#
30 Pull Ups

*12 Minute Time Cap

At the 15 Minute Mark:  

10 Minutes to find 2RM Thruster

*2 Scores for Day (Time/Weight)

RX
Best 1021/195
Nick 1210/155
Heim 812/205
Fruh 819/165
Cates 817/225
Jared 712/185
Amanda 1024/115
Smitty 807/175
Kate 1035/95
Josh 816/165
Tammi 1200/85
Sully 1002/155
Chad 1020/155
GMello 731/75
Rachel 1017/135
Jeff W 928/175
Michele 1208/95
Nicholl 918/105
John 850/175
JAson 841/165
Alyssa 1148/-
Cory 603/195
Aubree 846/120
Travis 618/205
Jenny 1031/115
Connor 912/145
Munique 1010/100
Chuck 954/115
Hollywood 1210/95
Christy 1100/95
Justin 711/165
McKown 621/185
Mike 1054/165
LMello 1022/100
Carrie 1153/110
JLord 1133/105
Nate 929/175
Annie 1107/95
Josh 845/185
Jeff 1119/185
Max 634/165
Kevin 940/125
Greg 826/135
DLay 701
JTob 756
Erin 800/115
KK 839/115
Aimee 915/95
Danny 951/195
CarolAnn 1049/105
Vance 630/175

MOD
Max 1112/205
Aimee O 1119/75
Shaq 1038/155
Tonya 919/80
Barb 1146/65
Erin 1141/75
Court 1124/95
Elise 1151/65
Jeremy 1226/95
Taylor 1112/75
Val 1016/95
Sabrina 1156/85
Ashleigh 1148/55
Carol 1203/95
Karen 948/95
Kelly 937/65
Grace 902/95
John 1020/115
HMRoz 1104/55
Kelly 1146/30 (x2 dumbbells)
Angie 956/95
Lesa 1126/60
Jason 1115/95
Gretchen 1108/60
Ellie 1107/85
Sean 924/135
Jen S 1115/60
Michelle 847/90
Tracy 947/90
Scott 1130/165
Patrick 924
Amiee 1049/85
Rachel 1131/80
Aaron 1100/105
Ren 732/165

Core Down
2 Rounds:

Max Distance Lid Slide (no breaks allowed)
Down= Facing Forward
Back= Reverse Lid Slide

 

X1

WOD

15 Min AMRAP

10 Jumping Pull Ups
10 Push Ups
20 Alternating Lunges
20 Mt. Climbers
20 Calorie Row

CORE DOWN

3 Rounds:
20 Bicycles
30 Second Plank

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