Thursday, November 9, 2017

If you haven’t tried out barbell club yet, you have a couple more opportunities to see what it is all about and how it can greatly help you improve your Olympic lifts! Give it a try Thursday at 5:30am or Saturday at 8:00am.

 

 

 

 

Strength- Superset Movements

Bench Press
10-10-10-10-10

GHD Hip Extensions (2 second Pause at the top)
10-10-10-10-10

 

WOD

8 Minute AMRAP:

10 Calorie Row
20 Slam Balls 40/20#
10 Push Ups

 

Mobility

Barbell Shoulder Smash

RX
Jim 3+15
Chris 3+2
Amanda 2+21
JFruh 2+38
Richard 3
Michele W 3+10
Herder 3+10
Bob 4
Stathy 3+27
Jenny 3+33
Christa 3+37
Hollywood 2+20
Kanon 3
Kapitan 4+7
John A 3+4
Bill H 3+6
Chase 3+11
Max L 5+4
Annie 3+2
Christy 3+10
Erin 4+4
Aimee 3+10
Kyle 3+25
PDiddy 4+8
Joe 3+35
Ren 4
Sarah 4+1
Tracy 3+2
Susie 2+34
Michelle 3+10
Tonyua 3+7
Jeff 3+14
Vance 3+1
Robin 3+10
Adam 3+3
Tom 2+16
Chris 3+5

MOD
Aimee O 3
Barb 2+30
Liana 3
Janet 3+3
Erin 3+6
Rebecca 3+30
Amber 2+30
Gwen 2+34
Kelly G 2+27
Josh P 3+25
Katie 3+4
Ben 2 *Welcome!
Darren 3+20
Bre 2+30
Roxie 2+12 Welcome!
March 3

CROSSFIT ENDURANCE

WOD
5 Rounds:
400 Meter Run
12 Hand Release Push Ups
15 Slam Balls 40/20#

Core Down

2 Minutes:

Max Sit Ups

RX
Mroz 2012
Mandy 2146
Brett 1734
Belinda 1603
Sp K 1533
Connor 1359
Jen R 2010
Shayla 2024

MOD
Woo 2010
Ashleigh 1904
Terra 1414
Sarah 1818
Carrie 1831
Trina 1817
Megan 1628

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