Monday, April 2nd, 2018

Image result for farmers carry walking lunges crossfit
What to Expect This Week?

Monday
Biking, Running, Moderate to heavy walking lunges, toes to bar, jumping
Tuesday
Regular CF – Strict Press Deload, Dumbbell snatches, body weight squats, dumbbell shoulder to OH work – quick sprints with built in rest
Endurance – Strict Press Deload, Dumbbell snatches, body weight squats, dumbbell shoulder to OH work – Longer EMOM
Wednesday
Long AMRAP. Jumping, swinging, care and rowing
Thursday
Regular CF – Test 1RM Strict Press, Climbing the ladder with moderate snatches, pull up bar gymnastics and short runs
Endurance – Test 1 RM Strict Press, Light snatches, pull up bar gymnastics, short and moderate runs
Friday
Multiple barbell movements and body weight gymnastics
Saturday
8:00 and 9:00am Field Trip @ The Rock Park – Hike up, workout at the top (weather dependent)

_________________________________________________________________________________________

WOD
Buy In: 30/21 Calorie Bike
-then-
3 Rounds:
400m Run
24 Farmer Carry Walking Lunge Steps
12 Toe to Bar
-then-
Cash Out: 100 Double Unders

L1: 35/25# L2: 53/35#

Accessory
3 Rounds:
6 Single Arm Bent Over Row/side
6 Push Ups (3 ct down/fast up)

L2
PDiddy 1503
Garza 1627
Jared 1609
Aubree 1610
Pete O 1917
Jeff W 1947
Joe M 1722
ERock 1833
Chase 2353
Brett 1644
Marion 1739
Cory 1542
Christa 1639
Jenny ?
Travis 1459
Kyle H 1702
Joe H 1925
Kapitan 1856
KGilb 1535
DLay 1549
Mer 1620
Travis 2143
Aimee F 1758
Jen D 1910
Jacob 1533
Carol Ann 1753
Patrick 1936
Sarah 1601

L1
Ben 1732
GLord 1723
Cates 1914
Sully 1846
Belinda 1621
JLord 2137
Smitty 1849
Mandy 2034
Christy 2003
Nate 1804
Pa Smurf 1802
Loveland 1833
Whitelaw 2038
Goodnow 1926
Darren 1810
Andy 1638

MOD
Simons 1435
Megan 1550
Max 1905
Shaq 1703
Barb 1946
Michele 1908
Erin H 2031
6’9″ 1802
Tonya 2121
Nicholl 1604
Scotty P 1744
Tom 2235
Bre alt
Terra alt
Jon S 1940
Rebecca 1821
Laura 1800
Herder 1901
Grace 1753
Dave 2159
Kevin 1900
Kanon 1944
Big Mike 1930
John A 2013
Riad 1757
John 2020
Rich 1910
Jen C 1857
Budge 1743
Monty 2027
Beckham 1902
Matt 1930
Chris 1717
Aron 2140
Denise 2151
Michelle 1627
Jeff 2045
Tracy 1952
Melody 1930
Jen R. 2232
Shannon 2514
Mark 2039
Adam 1750
Carrie 2312
Colt 1730

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