Thursday, July 6, 2017

CFCR Rule 8- Take Ownership

This is your gym!  Take Pride in your gym. Clean up. Wipe down and put away your equipment. Bring things to our attention if you notice equipment is broken so we can do something about it. Don’t use chalk on the floor, walls, boxes or other equipment.

 

 

 

Strength-Superset Movements

DB Push Press

10-10-10-10-10

Ring Rows

10-10-10-10-10

 

WOD

 

“Annie with a Stroll”

50-40-30-20-10

Double Unders (Mod: 2x Singles)

Sit Ups

*100 Meter Waiter’s Carry After Each Round

Level 1: 35/25#

Level 2: 53/35#

Level 3: 70/53#

Coach’s Tip: For waiter’s carry you will only use one KB and may switch arms as needed. Arm must be full locked out and you may not be walking unless KB is locked out overhead. You must stop walking while you make switch to other arm.

Mobility

2 Minute Couch Stretch Each Leg

L3
Josh 1511
Kanon 2155
PDiddy 1721

L2
Chandler 1304
Amanda 1330
Josh C 1547
Jeff W 1505
Christa 1425
Sully 1454
Kenzie 1551
Bill H 1623
Max L 1112
Annie 1650
Jewels 1304

L1
Erin 2055
Shaq 2156
Hollywood 1353
Nate 1605
Courtney 1440
Darren 1856
KK 1405
Beth 2005

MOD
Gary 1727
Tammi 1524
Jim 1707
Faith 2806
Scott V 2150
Christine 1651
Michael 1540
Barb 2047
Kathy 1900
Angie 1643
Liana 2109
Ashley 1444
Kevin 1405
Ryan 1427
Bre 1700
Lisa 1519
John 1822
Brittany 1510
Cody 1650
Joseph 1938
BDiddy 1721
Ellie 1531
Jason 1720
Bob “69” 1835
Susie 1708
Sam 1425
Denise 1754
Don 1713
Sarah 1630
Rachel 1802
Robin 1615

 

Crossfit Endurance

WOD

4 Rounds:

400 Meter Run with Med Ball 20/14#

20 DB Push Press AHAP

10 DB Burpees AHAP

*Use same weight for DB Movements

Gymnastics

 21-15-9
GHD Sit Ups
L Sit (seconds)

Lisa 1919 #14/25
BOB 1829 #20/35
Ashley M 1704 #14/20
Meghan 1823 #14/15
Shannon 2302 #14/20
Mark 2115 #20/ 25
Erika 2250 #14/25
Patrick 2326 #20/35
Jen R. 2435 #14/25
Joe 1835 #20/40
Michelle 1923 #14/20

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