Tuesday, March 14, 2017

 

STRENGTH
5 Rounds: (Not for Time)

10 Barbell OH Walking Lunges (5 Each Leg)
:30 L-Sit Hold

Level 1: 45/35#
Level 2: 75/55#
Level 3: 95/65#
Level 4: 115/75#

 

WOD

RX
21-15-9
Back Squat 115/75#
Push Ups (feet on 45# plate)

ADV
21-15-9
Back Squat 135/85#
HSPU

*Back Squats from the floor.
*No dropping barbell from back rack position!

Core Down

40 V Ups

 

ADV
Longo 500
KK 822
Toph 835
Brett 1011
Cory 811
Kapitan 730
JLay 955
Bill F 812
DP 602
Herder 457

RX
Best 517
Michele W 552
Cates 243
Shaq 453
Tammi 603
Josh 636
AUbree 504
Holly 655
Jeff W 544
Connor 457
Bob 439
Carol Ann 543
Kanon 549
McKown 323
Jenny 455
Christy 555
Bill H 407
Andy 437
Bre 405
Annie 541
Nate 512
Josh 715
Travis 600
Jason 646
Meredith 541
PDiddy 353
Erin 420
Sarah 429
Scott 545
Scotty 431
Greg 425
Joseph 347
Carrie 727
Jeff 409
Jarret 707
Sam 426
Chad 449

MOD
Megan 610
Aimee O 709
Faith 845
Barb 958
Joni 826
Aaron 1307
Marion
Munique 513
Ellie Z 726
Jen C 648
Mississippi 719
Talitha 549
Kristen 640
Jen D 1207
Ray 434
Hollywood 648
Grace 607
Jodi 554
N Blecha 825
John A 655
Taylor 718
Chloe 655
Maddy 800
Brian 800
Denise 613
Chris 555
Jen S 734
Michelle 501
Susie 630
Katrina 437
Natalie 447

 

CROSSFIT ENDURANCE

WOD
20 Minute AMRAP:

200 Meter Run with Sandbag
6 T2B
10 Burpees
15 Overhead Squats

Level 1: 45/35#
Level 2: 75/55#

Core Down
2 Rounds:

10 V Ups
10 Windmill Side Planks (each side)

L2
Sully 4
Travis 6
Nicholl 5+1
Terra 6+1
Jen R 4+1

L1
Brett 5
Val 3+4
Amy B 4+1
Kevin 5+16
Karen 4
Shannon 4+1
Trent 5+150
Mat B 3+9
Walter 4+2
Craig 4+7

Mod
Ashleigh 4+11
G Lord 4+1
Sabrina 4+1
McKay 4
Mark 4+1
Becky 4+1
Patrick 3+30
Jen S 3+16
Sp K 4+18

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