Tuesday, July 11, 2017

 

 

Rule 9-Have a good attitude

This starts when you walk in the door, through the warmup, workout and core down.  Encountering a frustrating workout is bound to happen. There are going to be days when you don’t like the movements or the movements are hard for you.  This is okay, it’s how we get better!  Grunting is accepted but please no tantrums, fits or pouting!

 

 

 

 

WOD
“Grace”

30 Clean & Jerks 135/95#

*6 Minute Time Cap*

Coach’s Tip: We will run 2 heats for today. Anytime you see a time cap the goal is to finish under the time cap. This will allow you to get the desired stimulus for the workout. If you don’t think you can finish under the time cap with the Rx weight, then you should pick a weight that challenges you but allows you to finish under the cap.

 Strength

Deadlift
3-3-3-3-3

Core Down
2 rounds:

5 candlestick rolls

RX
Josh C 418
Max 259
Mike 323
Heim 256
Jim 417
Fruh 400
Cates 235
Shaq 349
Jeff W 339
Aubree 344
Faith 439
Brett 213
Kristin 540
Sully 440
Christa 304
Jenny 347
Beth 309
Bob 357
Kapitan 318
JTob 156
TNasty 212
Bill F. 210
Erin 320
Sarah 223
Mere 308
Kyle 330
Kirk 309
6’9″ 448
Jason P. 417

MOD
Gary B 358
Erin 344
Tawnya 320
Michele W 251
Janet 315
Barb 315
Christine 328
Angie 348
Chris 315
Jen C 412
Carol 337
Mandy 245
Amber 330
Cory 209
Amber 407
Bre 333
Nate 322
Joe 335
Mick 253
Courtney 315

 

CROSSFIT ENDURANCE

 WOD

750 Meter Row

21 Clean & Jerks

400 Meter Run

21 Clean & Jerks

750 Meter Row

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

 

Core Down

2 Minute Tabata
V-Ups

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