Tuesday, March 21, 2017

 

 

STRENGTH
Pause Overhead Squat

3-3-3-3

*3 Second Pause at bottom of each squat
*Work Up in weight

 

WOD
10 Minute AMRAP:

25 Wall Balls 20/14#
50 Double Unders (Mod: 2x Singles)

Core Down
2 Rounds:

45 Second Side Plank (each side)

RX
Aubree 3+25
Longo 6+1
Amanda ?
Megan 3
Jordan 3+21
Jared 4+12
GMello 5
Jeff W 3+25
Mandy 3
Bob 4+55
Jen D 3+20
Sp K 4+9
Max L 4+65
Nate 3+20
Bill H 3+65
Marion 4+8
Ben 2+25
Herder 3
Kyle 5+8
Erin 3+50
KK 4+11
Aimee 3+12
Kyle G 4+7
Sarah 4+8
Min 4+2
DP 4+13
JLay 4+17
Darren 2+40
Beth 2+16
DLay 5+8
Sully 3+28
Terra 4+12
Jen 3+10
Nicholl 3+32
Brett 4+25
McKown 4+29
Mandy 3+29
Tweedy 2+22
Hollywood 3+9
Christy 2+34

MOD
Zach 3+5
Tammi 3+12
Sarah 3+8 *Welcome
Abbey 3+5 *Welcome
JoEllen 3+9 *Welcome
Erin 3+15
Barb 2+100
Taylor 3+75
Aaron 2+25
Jeremy 4+47
Michele 2+15
Liana 3
Angie 3+25
Shayla 4+10
Ashleigh 2+23
Kristen 3+17
Carol 3+21
Scotty 3+75
Mississippi 3
Amie 3+12
Munique 3+65
Amber 2+25
Christy 2+20
Hollywood 3+2
Annie 3+5
John A 2+50
Natalie 2+25
Justin 2+71
Dustin 3+7
Ben 3 – Welcome!!!
Brian 3+11
Carrie 3+5
Jason 3+25
Denise 3+2
Chris 4+17
Kate 3
Charity 3+12
Joseph 3+5
Tracy 3+13
Marianne 3+85
Don 3+10
Sara 2+11
Craig 3+4
McKay 3+18
Megan 3+25
Sabrina 3+36
Joseph 3+4
Meghan 3+21
Connor 3+27
Brad 3+42
Aaron 3+21
Bre 3+43
Ashleigh 3+12
Johnna 2+17
Megan 3+31
John 3+33
Kathy 3
Ryan 3+36

 

CROSSFIT ENDURANCE

WOD

 Buy In: 800 Meter Run

21-15-9
Wall Balls 20/14
Sit Ups
Slam Balls Over Shoulder 40/20#

Cash Out: 800 Meter Row

Core Down
2 Rounds:

45 Second Side Plank (each side)

RX
Brett 1433 (30#)
Nicholl 1434
Connor 1233
Jason 1728
Meg 1602
Brian 1244
Leslie 1658
KDawg 1550
Steve 1701

MOD
Sully 1454
Sabrina 1804
Alissa 1850

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