Thursday, September 28, 2017

 

 

Strength

EMOM x 10

Odd- 10 Shoulder to overhead
Even- :30 Sec Max Double Unders

Level 1: 95/65#
Level 2: 115/75#
Level 3: 135/95#

 

WOD
21-15-9

Calorie Row
Jumping Lunges (2 Count)
Slam Balls 40/20#

Mobility
2 Rounds:

10 Lateral Box Step Ups Each Leg (as high as possible)

RX
Tonya 906
Amanda 811
Jared 542
Aimee O 839
Best 1019
Gary B 1005
Jim 829
Max 1036
Erin 1007
Barb 1213
Aubree 748
Janet 1153
Liana 1156
Marion 718
Kyle H 647
Jenny 805
Christa 710
Bob 850
KDawg 830
Carolann 734
McKown 713
GLord 93
Melissa 930
Max L 603
Logan 653
Kylee 1037
Annie 837
Brad 918
Josh P 731
Andrew 739
Mroz 855
Mer 744
Andy 726
Chris 758
Kirk 609
Joseph 809
PDiddy 649
KK 820
Joe 742
Bill 617
Bob 900
Coltt 639
Sarah 740
Susie 841
Michelle 819
Chase 831
Robin 1250
Ellie 1158
Adam 1120

MOD
Rebecca 858
Gwen 943
Jen C 841
Michael B 1109
Katie 1035
John A 739
Scotty 906
Kyle 750
BDiddy 834
Ren 753
Kristi 1010

 

CROSSFIT ENDURANCE

WOD
5 Rounds:

500 Meter Row
:45 Second Plank
12 Single Arm Overhead DB Lunge (Left)
12 Single Arm Overhead DB Lunge (Right)

 

Mobility
2 Rounds:
10 Lateral Box Step Ups Each Leg (as high as possible)

CHris S 22:25
McKown 20something
Kevin 21:00
Brett 21:51
Val 26:25
Connor 20:50
Belinda 21:55
Fran 22:42
Terra 20:37
Megan 2113
Portia 2637
Shannon 2325
Alejandro 2449
Patrick 2056
Jen S 2612
Trina 2140

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