Tuesday, August 29, 2017

 

 

 

 

 

Welcome to our newest on ramp graduate, Mary!!

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

 

 

 

 

 

 

 

Strength
Find 1RM Power Clean

WOD

8 Minute AMRAP

10 Shoulder to Overhead
10 MB Cleans 20/14#

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

Core Down

2 Rounds
5 Plank Up Downs
Directly into 1 Minute Plank

Level 3
Cates 275/ 6+1
P Diddy 245/6+8
Jared 235/7
Jenny 150/ 4+5
Brett 275/5+16
Marion 165/6+4
Toph 225/5+6
Kirk 235/6+6
Kapitan 215/6+3
Max L 215/6+1
Logan 245/ 6+10
Josh P 245/6+8
Colt 235/ 5+5
Sarah 165/ 6+10
DP 205/ 5+3
Mer 145/ 5
JLay 225/ 5

Level 2
Tonya 100/5
Erin 125/6+3
Josh 185/6+1
Natalie 125/5+7
Faith 105/4+10
Sully 195/6
Christa 155/6+1
K Dawg 150/6+18
Aimee 140/6+12
Annie 140/5
Kyle G. 225/5+13
Jason 175/ 4+14
KK 125/ 6+14
Jared 205/6+7
Robin 140/5+18
Jen R 140/5+14

Level 1
Beau 175/ 5+2
Josh 185/6+1
Jeff 215/7+2
Tweedy 150/5
Kristen 130/ 4+15
Caleb 205/5
Michael 175/4+2
Herder 245/4+13
L Mello 130/4+18
Hollywood 125/6+4
Christy 130/5+15
Zach 205/ 6
Katie 125/4+8
Kylee 125/4+18
Jess 95/3+5
Mat 195/ 4+4
Joe 225/ 7+12
Darren 205/ 6+1
Carrie 135/6+5
Ren 185/5+6
Joseph 235/5+5
Denise 125/4+3
Charity 90/3+10
tracy 125/4+5
Aaron 205/4+16
Deanna 95/5+4
Natalie 95/4+2
Alan 165/4+5

MOD
Megan 105/7+10
Janet 95/5
Liana 100/5+7
MS 85/4+16
Carol 115/6+11
Gwen 75/5+10
Amber 90/4+11
H Mroz 105/6+12
Lesa 65/4+4
John A 155/5+6
Dave N 135/4+18
Jessica 120/ 6+5
Don 135/4+7
Jen C 140/5+18
Brad 155/7+3
Jen S 90/4+5
March 115/3+7
Kristi 95/5+3
Katrina 100/4+10

 

CROSSFIT ENDURANCE

WOD

20 Minute AMRAP:

2x Shuttle Run
10 Clean & Jerks
30 Air Squats
Level 1: 75/55#
Level 2: 95/65#
Level 3: 115/75#
Core Down

2 Rounds
5 Plank Up Downs
Directly into 1 Minute Plank

Level 3
K Dawg 5+5
McKown 6+4
Mandy 4+5
Nicholl
Jen R 4+44
Joe 6+7

Level 2
Christa 6+2
G Lord 4+11
Erika 5+39
Carolann 5+38

Level 1
Connor 5+2
Val 5+33
Amy B 6
Jason C 5+4
Karen 5+33
Steve 5+34
Ray 6
Jon 6+2
Shannon 5+4
Adam 3+6

MOD
Munique 7+15
Heather 5+30
Patrick 6+33

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