Monday, October 9, 2017

 

 

 

Some exciting things going on this week at CFCR!  The far wall is coming down this week.  We will be bigger and better than ever before!
We are so excited and hope that you are too!

 

 

 

 

5

WOD

3 Sets:
4 Minute AMRAP:

15 Power Snatch 75/55#
30 Double Unders (Mod: 30 Single Unders)

Rest 4 Minutes

*Pick up where you left off on each AMRAP

Score= Total Rounds+ Reps

Coach’s Tip= Go fast and take chances. Today is the day to go all out. Don’t try to pace this workout because each AMRAP is short and you will get a good bit of recovery each round. Today the single under reps are the same because the goal if for you to cycle back between jump rope and barbell as many times as possible.

 

Core Down
3 Rounds:

15 Sit Ups
15 Push Ups

RX
Best 5+6
PDiddy 8+1
Amanda ?
Josh C 6+5
Beth G 8+5
Michele W 5+13
Jeff W 7
Belinda 7+14
Jordan 6+6
Sully 7+10
Brett 7+13
Jen D 7
Carolann 6+5
McKown 8+22
Toph – 6+8
GLord 4+44
Tweedy 4+10
Bill H 6+11
Hollywood 6+13
Bob 7+11
Jason H 6
Kyle H 8
MRoz 7+3
Cory 8+6
Vance 7+4
Christy 5+15
Adam 7+5
Max 8+3
Annie 6+5
Kapitan 7+22
Kirk 8+42
KK 8
Mer 7+10
Joe M 8+2
Darren 4+6
D Lay 9+1
Erin M 7+12
Coltt 8+16
Alena 7+25
DP 7+10
Jen R 5+21

MOD
Tammi 6+9
Tonya 7+12
Erin 6+13
6’9″ 5
Jason C 6+15
Caleb 7
Joseph 6+14
Chris  S
Scotty 6+7
Mississippi 7
Amber 6+12
Megan 7+12
Rebecca 7+10
Jenny 8+15
Jon 7+6
HMroz 8+5
Patrick 7+13
Mike 5 – Welcome!
Zach 7
Dave N. 5+6
Kevin 8+3
John A 6+9
Nate 5
Michelle 6+10
Jim 8+15
Kyle G 7
Lexi 7+10
Jeff l 9+4
B-rad 10+13
Carrie H 9+6
Chase 8+12
Mich 10+13
Beth 6+12
Tracey 6+8
Kate 6+40
Travis 7+1
Amiee 7
Trina 9+3
Sarah 9+5
Bre 5+4
Shanno 5+5
Ellen 7
Alejandro 6+7
Erika 7+6
Deanna 7+9
Katrina 3+5
Tessie 7+5
Jen Lay 8+6

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