Monday, June 19, 2017

 

Welcome to our newest on ramp graduate – Portia!

Be sure to give her a big CFCR welcome when you see her in class!!

 

 

 

 

 

 

 

 

 

WOD

16 Minute EMOM:

Min 1: 200/150 Meter Row

Min 2: 7 Burpee Box Jump Overs 24/20”

Min 3: Max Rep Gymnastics (L1: Pull Ups, L2: C2B Pull Ups, L3: Ring or Bar Muscle Ups)

Min 4: Rest

*Score= Total Reps of Gymnastic Movement

Coach’s Tip: The focus for the first two movements of the EMOM are to get through them as fast as possible= Interval Workout.  Minute 1 & 2 are mandatory required work in one minute. Burpee Box Step Overs will be allowed as RX today with the intent to move through 7 reps as fast as possible. Choose quickest version for you of jump/step. Score will be total reps of gymnastics movement of choice.

Core Down

3 Rounds:

10 Second L Sit

15 Hollow Rocks

L3
Longo 30 ring
Chandler 16 ring
Brett 9ring
Toph 8 ring
Christy 11 bar
Beth 3 bar
Logan 16 ring
JLay 25 ring
Bill F. 13 ring
DLay 31 ring
Darren 10 Bar
Sara 18 bar
Todd 18 bar
DP 13 Ring

L2
G Man 14
Big Ben 52
Jeff W 62
Agster 55
Marion 52
Bob 48
Bill H 53
Aimee 52
Colt 45
Danny 47
Jeff L 44

L1
Josh 76
Amanda ?
Tammi 40
Max R 28
Adam 31
Gmello 72
Erin 24
Michelle W. 56
Tonya 27
Belinda 74
Jason 44
Caleb 60
Joseph 20
Meg N 49
Munique 50
Erin 90
Jlord 41
Glord 39
Jenny 36
Amy B 24
Cor y68
Jess 8
Travis M 44
Josh W 42
Andy 56
Nate 47
Kevin 61
Kanon 41
KDawg 40
Annie 73
Cody 15
KK 65
Kyle G. 84
Max 35
Mat 29
B-rad 40
Carrie 59
Kate 55
Nat 40
Christine 25
Michael 45
Don 24
Beth 40
Michelle 21
Jen R 32
Alan 38

Mod
Jim 58
Gary 53
Zach 34
Megan 60
Brittany 43
Nicole 30
Barb 45
Angie 60
Janna 85
Carol 106
Val 101
Scotty 63
Kristin 59
Bre 40
Taylor 41
Mississippi 40
Shaq 43
Hollywood 64
John A 64
Katie 60
Suzie 82
Ellie 72
Gene 37
Sam 62
Nick 45
Chris 83
“69” 60
Faith 89
Susie 8
Shannon 37
Patrick “Playing Tennis”= 100 burpee penalty 😉
Nataleigh 82
Darcy 28
Sara 70
Trina 59
Liz 58

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