Tuesday, May 16, 2017

CFCR RULE #1

Be early. If you’re not early, you’re late.

Give yourself enough time to enter the main entrance, sign in, change, pre-warm-up and those with smaller bladders may also want to reserve some time for a bathroom trip. Most likely that means showing up at least 10 minutes prior to class. Share the love and keep the respect for the coaches and other athletes. If you are late, jump in with the class as quickly as possible, but please be aware if you are more than a couple minutes late coaches may not feel comfortable with you participating in that class WOD.

 

Reasons we DON’T want you to be late…

  1. CrossFit is a 1 hour structured class
  2. Late comers distract
  3. Athletes are not warmed up properly for CrossFit, which could result in injury
  4. Instruction is missed

 

 

Olympic Total

With a 40 Minute Running Clock:

20 Minutes to Establish Max Snatch
20 Minutes to Establish Max Clean & Jerk

*Score= Combined total weight of two movements.

Core Down
3 Rounds:

Max Ring Dips

Guys
Heim 430
Jared 380
Zach 220
Chandler 370
Brandt 345 *Welcome
John A 260
Max L 365
Gregg 350
Nick 260
Scotty 330*
Min 330
JLay 370
Jason 275*
Jesse 310
Chris 190
Kyle 360
Joseph 340*
Bob 320
Darren 300
Patrick 270*
DP 410
Don 245*
Alan 280*


Ladies
Aubree 250
Erin 165
Tonya 120
Michelle 180
Barb 170
Liana 165
Mandy 260
Amber 120
Nicholl 220
Carol 200
Kristin 225
KDawg 270
LMello 215
Christy 210
Jenny 240
Sabina 130
Hollywood 205
Sara 155
Carrie H 250
Amy B 180
Leah 280 *Welcome
Annie 220
Bre 190**
Meredith 235
Sarah 265
CarolAnn 250
Denise 170*
Katrina 165
Faith 215*
Tiffeny 160*
Jen R 240*

 

CROSSFIT ENDURANCE

WOD
18 Minute AMRAP:

21 Calorie Row
15 Broad Jumps (Plate to Plate)
9 Squat Snatch

L1: 45/35#
L2: 75/55#
L3: 95/65#

L3
Kapitan 5
K Dawg 4
McKown 4+16
J Lord 3+39
Nicholl 3+44
Joe 5+7

L2
Jen D 4
G Lord 3+41
Sully 4+8
Connor 4+36
Jen R 3+27
Aaron 3+21
Faith 3+10

L1
Latonya 4+2
Ashleigh 4+25
Karen 4
Michael 3+26
Steve 4
Jon 4+38
Mark 4
Nataleigh 4+10
Kristi 4+10
Erika 4+37
Patrick 4+38

 

Core Down
3 Rounds:
Max Dips (Box or Ring)

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