Tuesday, June 27, 2017

 

CFCR RULE #7:

Wait until everyone has FINISHED the workout before putting equipment away.  “But, I already finished my five rounds, and most of the class is still on round three!” Epic work. You smashed that workout. However, there is still a class full of active athletes. It is very discouraging to see the class cleaning up while still finishing the workout.  It also poses a safety hazard, let’s not be moving equipment while someone is still breathing heavy and working hard to get that workout done.  Grab your post-workout shake and cheer them on. You can clean up your equipment after everyone is finished with the workout.

 

 

 

 

Strength

Find Heaviest Weight of Complex:

2 Push Press+ 4 Push Jerk

 

WOD
AMRAP x 7

7 Sumo Deadlift High Pulls 75/55#

7 Burpees Over Bar

ADV= 95/65#

 

 Core Down

Accumulate 2 Minutes in Plank

ADV
Faith 5
Jenny 6+5
Christa 7
Brett 8+12
Joseph 6+7
Sarah 7+7
PDiddy 7+4
Kannon 7
Erin 8+10
Kate J 7
DP 7+4
Robin 6+7
Pete 5+4

 

RX
Cates 6+12
Josh C 6+12
Jim 6+5
Tammi C 6+1
Amanda ?
Aubree 8+6
Jeff W 7+7
Barb 4+9
Nicole 3+1
Kevin 6+8
Michele W 6
Michael 4+10
Janet 4+9
Liana 4+4
Angie 6+7
Carly 6+2
Tweedy 5+5
Jon 7+7
Ellie 5+7
Grace 7+6
Genna 6+4
Brad 6+4
Cory 10+3
Kristin 4+10
Katie H. 3+8
Brad N. 6+1
Carrie 6+12
Annie 7+3
Nate 7+6
John A. 5+2
Bob 5
Kyle 7+8
Sam 8+2
Jessica 6+12
Colt 9+7
Don 5+2
Beth 5+4
Denise 5+9
Susie 5+7
Adam 7
Jodi 6+10

MOD
Longo ALT
Brittany 5+9
Christine 5+8
Portia 4+7
Shaq 4+8
Hollywood 9+7
Lesa 5+2
Kelli 5+9
Meredith 7+2
Mark 6
Susie 6+10

 

CROSSFIT ENDURANCE

WOD

Buy In: 800 Meter Run

30-20-10
Push press 75/55#
Wall Balls 20/14#
Mt. Climbers ( 2 count)

Cash Out: 800 Meter Run

Joe 1800
Trina 1935
Tessie 2125
Travis 2130
Faith 2120
Natalie 2413
Erika 2447
Jen R 2521
Shannon 2528
Charity 2558

 

Core Down

Accumulate 2 Minutes in Plank

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