Thursday, October 19, 2017

 

 

 

Just a few more days for our referral program!  We love getting to expand our crossfit family to your personal friends and family!!!

 

 

 

 

 

 

Strength

Back Rack Reverse Lunge
10-10-10-10 (5 Each Leg)
Russian KB Swings
10-10-10-10 70/53#

 

WOD

3 Rounds:

1 Minute Max Calorie Row
1 Minute Max DB Snatch 50/35#
1 Minute Max Med Ball Sit Ups 20/14#
1 Minute Rest

 

Core Down
2 Rounds:

10 “Around the World”

RX
Big Ben 184
Richard 141
Michele 134
Nicholl 162
Sully 175
KDawg 150
Mandy 146
Jenny 177
Katie 126
Brad 156
Max 200
Zach 181
Josh 160
Travis 165
Annie 160
Josh P. 192
JLay 190
DLay 205
Joseph 185
Jason 152
Erin 186
Mer 185
Bill F. 199
Sarah 195
Ren 207
Adam 148

MOD
Barb 134
Marion 180
Gwen 168
Amber 145
Rebecca 177
Jon 149
Kylee 134
Nate 162
Lesa 123
HMroz 156
Hollywood 154
Bre 158
Portia 118
Denise 148

 

CROSSFIT ENDURANCE

WOD
3 Rounds:

50/40 Calorie Row
50 Walking Lunges
100 Double Unders

Core Down

3 Rounds:

10 “Around the World”

Rx
Connor 1846
Belinda 2039
Terra 1629
Joe (Cramp)
Bob ?

MOD
Munique 1806
Val 2158
Karen 2209
Chris 2230
Nicholl 1738
Patrick 2109
Shannon 1938
Jen Lay 1926
Erica 1942
Lexi 1958
Jeff 2507
Mark 2447
Melanie 2234
Becky 2743

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