Tuesday, August 1, 2017

 

 

 

Welcome to our newest on ramp graduate, Brian!

Be sure to give him a big CFCR welcome when you see him in class!

 

 

 

 

 

 

 

 

Strength
Front Squat- 3 Sec Pause in the bottom of each rep
3-3-3-3-3

WOD
10 Minute AMRAP:

7 Single Arm KB Thruster on Right 35/25#
12 Box Jumps 24/20”
7 Single Arm KB Thruster on Left 35/25#
12 Burpees

ADV= 53/35#

Coach’s Tip= Pausing in the bottom of your squat will help build strength and reinforce good positioning/technique! Work up to the heaviest set of 3 you can with a 3 second pause at the bottom of each rep. I suggest having a friend count for you! Single Arm KB thrusters give us a chance to train unilaterally- pick a weight you can do 7 in a row.

Core Down
2 Rounds

15 Sit Ups
10 Supine Leg Lifts

ADV
KDawg 3+19
Max 4+6
Bill 4+22
PDiddy 3+20
Jewels 5
Chase 3+8

RX
Amanda 4+24
Tammi 3+9
Josh C 3+19
Big Ben 3+19
Aubree 4+28
Nat 3+21
Aimee O 3+17
Carolann 4+2
Ashleigh 4
Jenny 4
Christa 4+9
Amy B 3+11
Beth 3+37
Mellissa 3+3
Annie 3+18
Christy 3+21
Josh 3+6
Travis 3+22
Nate 4
Dave 2+10
Kylee 3+7
Kirk 5+6
Kyle 3+35
Joseph 3+10
Mer 4+12
KK 4+30
Sarah 4+26
Travis 4+4

MOD
Don 3
Gary B 3
Barb 2+35
Janet 3+17
Faith 2+32
Liana 3+8
Carol 3+13
Kristin 2+28
Shaq 3+1
Amber 3+32
Kathy 3+31
Kelly 3+28
Katie 2+29
John 3+5
Bre 3+17
Jessica 3+10
Chris 3+12
Jason P. —
Portia 2+22
Susie 3+10
Michelle 4
Ren 3+13
Carrie 3+12
Brad 3+19

 

CROSSFIT ENDURANCE

WOD

400 Meter Run

21 Thrusters

21 Box Jumps 24/20”

400 Meter Run

15 Thrusters

14 Box Jumps

400 Meter Run

9 Thrusters

9 Box Jumps

400 Meter Run

Level 1: 45/35#
Level 2: 75/55#

Core Down
2 Rounds

15 Sit Ups
10 Supine Leg Lifts

L2
Sully 1605
Brett 1318
Toph 1435
GLord 1728
Joe 1354
Patrick 1333
Jen R 1643

L1
Jon 1334
Woo 1652
Munique 1524
Michael 1719
JLord 1711
Shannon 1421
Megan 1507
Erika 1420

M
Mark 1644
Trina 1446

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