Thursday, December 22, 2016

 

 

 

 

Get back on track after the holidays.  We can help!
Post Holiday Detox starts January 7th.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Strength

8 Minute EMOM:

Odd: 3 Push Press + 6 Push Jerk
Even: 120’ Farmer’s Carry AHAP

WOD
10 Minute AMRAP:

Max Meters on Rower

Core Down

Tabata (2 minutes)
Sit Ups

GUYS
Best 2238
Ren 2832
Cates 2378
Gary 2244
Big Ben 2826
Clay 2534
Ben P 1940 *Welcome
Ryan H 2555
Connor 2493
Cory 2502
Woo 2341
Mckown 2684
Sully 2517
Micheal 2275
Chuck 2239
Scotty 2108
Barry 2539
Brett 2539
Mike 2229
Joe 2598
DP 2401
John 2083
Caleb 2388
Bill 2441
Max L 2690
Sp K 2596
B-Rad 2364
JP 2594
Jason 2458
Brad 2412
Ryan 2495
Colt 2314
Josh P 2687
Darren 2557
Austin 2826
Bill F. 2599
Pate 2543
Danny 2562
Mat 2523
Steve 2631
Aaron 2036
Tyler 2336
Jeff 2495
TJ 2314
Brian 2380
Tom 2349
Reggie 2402

Ladies
Holly 1952
Sarah K 2124
Joni 1934
Kate 2132
Barb 2150
Gretchen 2059
Melissa W 2161
Belinda 2262
Christy 2124
Kdawg 2179
Munique 2330
Elisa 2249
Kelli R 2282
LC 2300
Angie 2118
Amiee 2104
Kanon 2177
Annie 2040
Lesa 1766
Christine 2006
Katie 1907
Amy B. 2184
Michele 1993
Kelli 2043
KK 2212
Bre 2116
Mer 2446
Ellie 2133
Susie 2296
Michelle 2032
Kristy 2177
Erika 2161
Jocelyn 2265
Teresa 2153
Katrina 2030
Tiffeny 2031
Robin 2188
Alicia 2004

WOD
Buy In: 1000 Meter Row

“Annie”
50-40-30-20-10
Double Unders (3x Singles)
Sit Ups

Cash Out: 500 Meter Row

Core Down:
3 Rounds

5 Strict Pull Ups (with band if needed)
10 Bird Dog

RX:
Jlord 1712
Belinda 1406
Mckown 1202
Brett 1345
Sully 1345
Andy 1432
Trent 1620
Beth 1552

Mod:
Roy 2300
Janet 1720
Tonya 1406
Carol 1931
Suzie 1953
Ashleigh 1646
Kevin 1535
Johnna 1714
Carly 1700
Janea 1748
Sabrina 1904
Mekay 1643
Kayla 2020

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