Thursday, June 9th, 2016

beers and bros

 

CFCR Men join us for an evening of fun, food and some brews! We will be doing a team wod, followed by some good food and beers. Bring a friend and a beverage of your choice. We will provide some good eats and a keg.

WARMUP

Bear Complex Review

STRENGTH

“Bear Complex”

7-7-7-7-7

Score= max weight of complex

WOD

21 Calorie Row

3 Rope Climbs

15 Calorie Row

2 Rope Climbs

9 Calorie Row

1 Rope Climb

CORE DOWN
3 Rounds

20 Sit Ups
10 Superman

_____________________________________

crossfit-highway-on-rampOn Board 1

Warm Up

-200 Meter Run
-Dynamic Warm Up Across Gym Floor

Skill

Air Squat
Burpee
KB Swings

WOD

9 Min AMRAP
3 Burpee
5 KB Swings
7 Air Squat

Core Down
3 Rounds (As a group):
30 Sec Plank
1 Minute Rest

X1
Diana 5+8
Sarah 8+2
Julie 7+8
Briana 6+8
Jasmin 7+8
Susie 9+8
Suzane 5
Oma 3+8
Jules 6+6
Tonya 5+3
Adria 6+3
Elizabeth 5
Gee 8+10
Kerri 8+11
Lori 8+12
Chelsea 4
Amy 9
Val 6+8
Kelli 9+6
Heather 9+1
Marci 7
Kaylah 9+2
Ellie 8+3
Christine 4+6
Letty 6+8
Taylor 10
Lori 7+2
Sherri 7
Carolyn 8
Dana 10
Megan 9
Michele 10+3
Sam 11+14
Jessica 9+11
Tiffany 9
Michelle 9+1
Alicia 7
Cathy 8+7
Makenzie 5+13
Linda 8+4
Gillian 7+3
Robin 7+6
Lauren 8+8
Angela 7+14

RX:
Mroz 50/4:50
Kyle -/4:03
Longo -/5:41 legless
Smitty 115/5:39
Michelle 55/8:21
Drew 95/6:37
Belinda 85/5:43
CarolAnn 85/8:39
Conner 85/631 Welcome
Brett 115/454
Georgia 85/737
KDawg 85/839
Cory 140/416
JenD 75/617
Papa Smurf 145/435
JoeH 165/612
Kanon 95/827
Frank 95/627
Max l 125/540
Gregg 115/
Heim 165/945 legless
P Diddy 135/518
Mandy 75/634
Sully 115/530
Eric 135/523
Aubree 85/735
Ben 135/435
Zack 95/521
Kayle 85/406
Alex 95/836

MOD:
Max 135/5:28
Sabrina 35/8:17
Gretchen 40/6:14
Janet 35/6:19
Liana 55/5:45
Savanah 15/7:58
Ryan 115/5:30
Heidi 55/7:12
Keith 85/4:59
Dawn 6:36
HMroz 50/605
Michael 105/640
Grace 5127
Karen 50/525
Megan 45/1034
Natasha 55/517
Bre 55/ 947
Kelly G 45/938
James 642 *welcome
Caroline 55/ 648
Lauren 45/648m
Lesa 50/857m
Natalie 65/613
Jason 115/606
Scotty 65/554
Mike 115/619
Carrie 85/619
Brad alt/750
Brittany 65/714
Mckenna 55/525
Joe 115/615
Katrina 35/705
Susan 15/925
Mat 75/511
Tanya 20/905
Erika 35/715
Amiee 55/540
Matt 45/ 800 welcome!
Jarret 95/611
Don 55/625
Tara 35/643

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