Thursday, April 6, 2017

Don’t forget to sign up for one or all of these amazing programs!!!! Programs are starting soon.

-Mobility Mondays 5:30am or 4:30pm

-Pullups – kipping or butterfly
-Wednesdays or Saturdays

-Strength training
-Tuesdays 630pm
-Wednesdays 10:30am
-Fridays 7:30am

 

 

 

 

Strength

10 Minute EMOM:

Odd: 5 DB Hang Squat Cleans AHAP
Even: 30 Sec Handstand Hold

 

WOD

30-20-10

KB Swings 53/35#
Box Jump Overs 24/20”

*200 Meter Run after each round

 

Core Down

2 Rounds:

20 GHD Hip Extensions
30 Sec Side Plank Each Side

RX
Mroz 1052
Amanda 825
Angie 1150
Jared 765
Megan 950
Tammi C 1125
Smitty 755
Holly 939
Bob 1002
Vance 949
Chuck 1131
Andy 840
Mandy 921
Toph 911
Meghan N 1039
McKown 756
Connor 836
Kanon 1200
K Dawg 1019
Jenny 929
J Tob 848 45#/24″
Mike G 1031
Max 619
Kapitan 924
Nate 933
Christy 912
Annie 1103
Bill F. 730
Denise 1103
Ellie 1052
Amy 942
PDiddy 826
KK 751
Sam 929
Brian 859
Natalie 1034
Kate 916
Terri 1615
Rachel 1018
Robin 1208

MOD
Jim S 1230
Barb 1116
Erica 1145
Tonya 948
Court 1050
Shaq 1058
Chelsey 1121
Erin 1149
Amber 1031
Agster 1252
H Mroz 1220
Hollywood 1059
John A 1118
Michael 1200
Jodi 1001
Scotty 1025
Mick 916
Joseph 1023
Beth 1216
Don 1233
Kevin 1100
Ren 1000
Adam 956
Bill 1210
Alicia E 1007

CROSSFIT ENDURANCE

WOD

800 Meter Run
50 Air Squats
400 Meter Run
50 KB Swings 53/35#
800 Meter Run

 

Core Down

2 Rounds:

20 GHD Hip Extensions
30 Sec Side Plank Each Side

RX

Brett 1532
Nicholl 13:54.1
Jason 1655
Jon 1508
Belinda 13:54.2
Ray 1647
G Lord 1713
Munique 1445
McKown 1325
Karen 1806
Fran 1818
Patrick 1536
Joe 1401
Mat 2043

MOD

Sabrina 1919
Suzie 1223
McKay 1443
Faith 1910
Chad 1703
Shannon 1616

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