Tuesday, August 15, 2017

 

Strength
E2MOM x 5
5 Stationary Bar Dips
12 Double KB Deadlift (35/25#, 53/35#, 70/53#)

WOD
AMRAP x 10
9 Thrusters 95/65#
35 Double Unders

Core Down

Barbell Shoulder Smash

 

Coach’s Tip= Strength work will be performed every 2 minutes. You can go in whichever order for movements, but you will start a new set every 2 minutes. Modify stationary bar dips with 2x Box Dips. Stay away from bands today to focus on strict strength. If box dips seem to easy, but stationary bar is too difficult then try performing box dips with feet elevated on a second box. WOD today is modified version of 17.5…get after it!

RX
Jim 5
Joe H 5+3
Ben 5
Erin 5+34
Aubree 6+4
Beth 8
Michelle 4
Jeff 5+3
KK 8
Toph 5+25
Shaq 3+30
Marion 6+3
Brett 7+6
Jenny 2+29
Christa 7+4
Tweedy 4
Hollywood 6+2
Grace 4+9
Lindsey 6+5
Chase 4+5
Bill H 4+1
Nate 5+6
Kapitan 6+9
Mandy 4+33
Sp K 6+4
Max L 6+24
Annie 5+32
Josh P 6
Kyle 5
DP 7+2
Jessica 5+9
Coltt 6+4
Mer 7
Sarah 8+1
Kirk 7+15
Aimee F 6+5
PDiddy 7+3
Min 5+5
Kate 4+6
Darren 4+26
Carolann 7+12
Robin 6

MOD
Aaron 3+59
Gary 5+3
Natalie 5+9
Kathy 5+31
Ellie 5+9
Gwen 5
Carol 4+2
Mississippi 3
Amber 3+19
KDawg 6+25
Anita 4
Kristin 4+60
Ryan 5+2
Kelly G 4+27
Ray 4
Rachel 7+9
Christy 5
Josh 5+5
Bob 4+9
Lindsey 6+5
Margaret 7
Bre 7+13
Kristen 5
Chris 5
Travis 5+9
Mick 6+28
Bre 3+24
Derrick 5+1
Jared 6+7
Susie 5+5
Ren 7+20
Don 4
Tonya 6+35
Bunge 4+5
Michelle 7
Denise 4
Beth 5
Walter 7+14
Deanna 7+34

CROSSFIT ENDURANCE

WOD

Open WOD 14.5

21-18-15-12-9-6-3
Thruster
Bar Facing Burpees

*25 Minute Time Cap

Level 1: 45/35#
Level 2: 75/55#
Level 3: 95/65#

Core Down

Mobility!

L3
Jen R 1904

L2
Nicholl 1458
Connor 1500
Patrick 1739
Megan 2045

L1
Jon 1317
Val 1828
Kevin 1336
Ashleigh 1348
Mark 2042
Shannon 1441
Erika 1525
Katrina 1823
Carrie 1907

 

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