Tuesday, May 30, 2017

CFCR RULE #3

Support your fellow CrossFitters! Remember what it was like when you first started crossfit?  Walk over and introduce yourself to those that are new, get to know them. Or if you are the one who is new to the scene – same rule applies! Walk over and introduce yourself to someone. Cheer on your fellow CrossFitters. Be nice, be supportive, always be ready to offer a kind or encouraging word to your fellow athletes. A big part of CrossFit is the amazing community, actively be a part of it!

 

 

 

 

 

STRENGTH

10 Minute EMOM:

2 Hang Power Snatch
*Start light and work up to 2RM throughout EMOM

 

WOD
For Time:

1000 Meter Row
50 Sit Ups
30 SDHP

Level 1: 75/55#
Level 2: 95/65#
Level 3: 115/75#
*2 Scores for Today

 

Core Down
2 Rounds:

15 Barbell Goodmorning 45/35#
30 Second Hollow Hold

L3
Cates 165/752
Andy 145/655
Big Ben 145/716
Brian 135/758
Carolann 105/826
Kanon 105/841
Beth 105/925
McKown 135/558
Kapitan 150/731
Bill H 150/759
Meredith 100/756
PDiddy 165/747
KK 90/717
Longo 195/653
Faith 95/903
Justin 155/810
DP 165/823
Kate 80/911
Robin 100/851

L2
Josh 105/849
Megan 75/828
Tonya 60/ 825
Jeff W. 135/ 734
6’9″ 115/821
Mandy 100/832
Andy 150/804
Grace 80/746
Hollywood 85/749
Alena 85/721
Bre 80/900
Annie 90/747
Kyle 135/727
Budge 125/819
Connor 115/823
Jason 105/759
Joseph 135/734
Susie 60/824
Natalie 90/801

L1
Gary 115/814
Tammi 65/922
Jim 125/830
GMello 115/ 704
Michelle 85/ 805
Angie 70/ 838
Barb 55/ 942
Latonya 60/ 827
Erin 65/ 900
Liana 65/ 929
Ellie 65/951
Carol 80/945
Kelli 45/842
Amy B 70/753
Sabina 55/1020
Christy 85/727
Amber 55/942
Ethan 75/943 *Welcome*
John A 105/805
Dave N 95/924
Max L – /639
Aimee 90/737
Mat 95/817
Beth 65/930
Denise 65/858
Sarah 65/915
Adam 110/834
Nataleigh 60/901
Alan 110/916

MOD
Ryan D. 15/ 835
Janet 55/ 913
Theresa 65/933
Mississippi ALT/ 1118
Mick 95/803
Jesse 125/841

CROSSFIT ENDURANCE

WOD

 21-15-9
Power Snatch
Burpees

-directly into –

21-15-9
SDHP
Box Jumps 24/20”

-directly into-

21-15-9
Push Press
Sit Ups

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

Core Down
2 Rounds:

15 Barbell Goodmorning 45/35#
30 Second Hollow Hold

L2
Nicholl 1521
K Dawg 1704
Terra 1224
Travis 1249
G Lord 2153
Munique 1716
Taryn 1800 Welcome
Joe 1511
Jen R 1835
Faith 2455

L1
Caleb 1650
Bob 1924
J Lord 1717
Kevin 1612
Alyssa 1619
Denise 2051
Paul 2531
Tracy 2048
Patrick 1654
Shannon 1946
Mark 2336
Chelsea 2022

Mod
Jen S 1935
Craig 2038
Trina 2048

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