Monday, January 30, 2017

 

Have you noticed our brand new whiteboard in the crossfit room?  This board is for YOU!
We want to brag about all your accomplishments on our brand new “BRAG BOARD”.

Did you get your first pull up?  Write it on the Brag Board.

Did you PR your snatch? Write it on the Brag Board.

Did you finally RX your first workout?  Write it on the Brag Board.

String together some double unders?  Write it on the Brag Board.

Let us all celebrate every accomplishment that takes place!  Let’s see if we can fill the board with all the progress happening each and every day at CFCR!

 

WOD
18 Minute AMRAP:

10 Pull Ups
12 Goblet Squats 53/35#
20 KB Swings 53/35#
200 Meter Run

ADV= Perform Pistols in place of Goblet Squats

Core Down
3 Rounds:

5 Plank Up Downs
15 V Ups

ADV
Longo 6+16
Fruh 5
Rachel 5
Erin 5+18
Terra 6+13
Marion 6
Matt 5+25
Jen D. 4+17
Story 5+1
LMello 4+1
Toph 5
Fran 4
Sarah 5
Cory 6
Bill F 6+19
Aimee F 4+42
Merideth 5
Kyle G 4+16
Pdiddy 5+24
KK 5+10
Ktasty 5+42
Aubree 5+10
Vance 6+9

RX
Max R 3+12
Josh C 5
Tammi C 4
Amanda 5+3
GMello 4+27
Jeff W 5
Michele W 4
SM 6
Sam 4+7
Ashleigh 4+22
Nicholl 5+8
Ashley 4
Caleb 4+8
JLord 4+5
Kanon 4
Jenny 4+24
Bre 4
Barry 5+38
Munique 5
Herder 4+5
Andy 5+10
Jon S. 5
Joe 5+37
Christy 4+22
Gregg 5
Kevin 4
Brian 5
Brad 4+32
Danny 4+38
Micheal 3+12
Natalie 4+1
KAtrina 4+6
Connor 4+22
Beth 4+3
KAte 5
Chad 4
Mroz 4+25
Spk 5+8
Jen r 4+13
Alan 3+37
Tom 3+27

MOD
Shaq 4+5
Best 4
Ryan H 5
Holly 4
Trent 5
Allie 3+32
Gary B 3+42
Big Ben 4+18
Sarah 5+5
Barb 4+5
Meg 5
Tawnya 5+15
Belinda 6+42
Liana 5
Chris 6+25
Chad 4+25
AMy B 5
Charity 4+42
Val 5
Sabrina 4+41
Meghan 5
Karen 4+40
GLord 4+30
Johnna 4+40
Kristin 4
Talitha 5+22
Jen C. 5+20
Kelly 5
Aimee O. 5+25
HMroz 4+15
John A 4
Grace 5+18
Jeremy 4+22
Dave N 4+25
Tis 3+31
Lesa 4+26
Travis 4+26
Mick 5
Christine 4+40
Jmarx 4+10
Ren 5+10
Dlay 5+14
Michele 4+43
Tracy 5
jen 4+18
Denise 5
Lc 5+27
Michelle 5+24
Jason 4
Craig 4+26
Christy 4+12
Eric 4+40
Nataleigh 4
Alicia 4+42
Robin 4
Rachel 4+5
Kelli 4+42

X1

Partner WOD
10 Minute AMRAP

10 Plate Ground to Overhead
10 Alternating Lunges
10 Sit Ups

CORE DOWN
3 Rounds

10 Superman
10 Bird Dog

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