Thursday, October 6th, 2016

on ramp week of sept 26WELCOME to this past weeks NEW ON RAMP GRADUATES!!

Gabriella, Troy, Jenny & Ashleigh!  Be sure to introduce your selves and give them a warm CFCR WELCOME!

STRENGTH

Every 2 Minutes for 10 Minutes

10 DB Strict Press (Neutral Grip)

3 Tall Box Jumps

WOD

8 Minute AMRAP:

Max Rep Push Ups (feet on plate)

*Every time you break perform 200 Meter Run
Core Down

20 V Ups
20 Bicycles
15 V Ups
15 Bicycles
10 V Ups
10 Bicycles

RX

Longo 105
Aubree 54
Amanda ?
Zach 53
Smitty 71
Ryan H 37
McKown 72
Budge 38
Jeff W 72
G Mellow 86
Gretchen 33
keith 36
Terra 81
SM 116
Travis 108
KDawg 26
Jen 44
Connor 69
Christy 41
Sp K 71
Will 55 *Welcome
Toph 80
LMello 55
Cory 117
Allison 35
Caroline 63
Lisa 25
Caleb 50
Herder 70
Kyle 90
KAte 40
Bre 75
Brad H 64
Kapitan 97
Frank 85
Andy 37
Sam 64
Michael 47
Min 40
P Diddy 83
Kevin 32
Jason 60
Gene 30
Ryan 64
Eric 65
Jeff 77
Mark 40
Tom 66
Chase 89
Mason 71
Joe 92
Chelsea 54
Tiffeny 30
Matt 53
Kayle 74
Curtis 44

MOD

Big Ben 82
Leslie 27
Meghan 49
Jen C 45
Angie 36
Max L 100
Christine 47
Ellie 52
Erica 63
Tracy 60
Terri 76
Nat 81
Alica E 45
Wilma Jane 49
___________________________________________

slider16WOD
4 Rounds:
1 Min Max Calorie Row
1 Min Max Jumping Lunges
1 Min Max Sit Ups
1 Min Max Slam Ball Over Shoulder 40/20#
1 Min Rest.
* Score= Total Reps
Core Down:

3 Rounds:

30 Sec Side Plank Left
30 Sec Side Plank Right

RX:
Mekay 249
Greg 422
Joseph 443
Nicholl 409
Karen 378
Debbie ?
Ashleigh 423
Alissa 395
Erin 442
Nikki 471
Janet 334
Erin 305
Barb 270
Belinda 411
Courtney 370
Joni 274 – Welcome Back!!
Carrie 347
Brad 341
Kristi 313
Gabriella 286

Mod:
Sabrina 283
Christine 461
Jen S 283
Deanna 304
Wayne 266
Kanon ?

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