Tuesday, December 5, 2017

 

Strength
2 Push Jerk+ 1 Split Jerk

WOD
21-15-9
SDHP
Box Jumps 24/20”

Level 1: 75/55#
Level 2: 95/65#
Level 3: 115/75#

Coach’s Tip: No score today on strength. The focus is split jerk technique. Work up in weight as heavy as possible, ONLY if you can maintain perfect form. Push the weight today on the WOD!

Core Down
2 Rounds:
20 Banded Pull Aparts
20 Hollow Rocks

L3
Tonya 525
Aubree 423
Big Ben 545
Angie 518
Kanon 504
Sully 552
Jeff W 550
Smitty 413
Marion 252
Besant 334
Toph 504
K Dawg 425
Max L 325
Zach 452
Katie 723
Chase 545
Erin 416
Sarah 317
PDiddy 352

L2
Jim 513
Erin 632
Michele 609
Jon 436
Riad 450
Curt 447
Kelly g 629
Josh 500
Kylee 538
Annie 534
Brad 445
Min 521
Jason 441

L1
Richard 432
Beth 527
Michelle 505
Katrina 440
Tracey 508
Mark 611
Adam 427

MOD
Craig 715
Stacey 710
KK 418
Barb 614
Janet 515
Liana 607
6’9″ 702
Jen C 406
Bre 354
H Mroz 550
John A 520
Mick 400
Scott 450
Ren 343
Susie 420

 

CROSSFIT ENDURANCE

WOD

Teams of 4:

20 Minute AMRAP:

Station 1: 200 Meter Row
Station 2: Max Calorie Bike
Station 3: Max Burpee Box Jumps 24/20”
Station 4: Rest

*1 Person at each station, rotate off the Row

*Score= Total Reps of Calorie Bike & Burpee Box Jumps


Core Down
2 Rounds:
20 Banded Pull Aparts
20 Hollow Rocks

Brett-Woo-McKown-Ashleigh 502
Amy B-Kevin-Connor-Chris 452
Robin-Jen Lay-Megan-Melanie 346
Mroz-Vance-BRad-Sp K. 509
Patrick-Shannon-Erika- Jen R.-Lyndsay 406

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