Tuesday, November 22, 2016

collage-2016-11-21

 

Great job to all of our CFCR athletes this weekend!  It was a great weekend and everyone did great!

 

Strength
Find 3RM Front Squat

WOD
15 Burpees Over Bar
15 Deadlift 95/65#
15 Pull Ups

12 Burpees Over Bar
12 Power Clean 95/65#
12 Pull Ups

9 Burpees Over Bar
9 Front Squats 95/65#
9 Pull Ups

ADV: 115/75#

Gymnastics

5 Wall Walks

 

ADV
Smitty 650
SM 341 135#
Jared 625
Amanda 553
GMello 723
Longo 500 135#
Jeff 826
Toph 834 135#
Logan 625 135#
Curt 636 135#
Brett 632 135#
K Dawg 935
Jenny 1033
Josh 807
Connor 809
Bre 756
Dave 453
Bill F 811 225/185/135#
Julie 704 155/115/95#
Nicholl 614
Sarah 546
Erin 558
Joe 705 135#

RX
Best 902
Josh 655
Tammi 941
Shaq 1106
Belinda 603
Budge 759
Cates 831
Michele 940
Hollywood 925
LMello 816
Andy 735
Christy 901
Caleb 1035
Chuck 747
Agster 853
Sully 756
Bill 821
Kevin 845
Josh 1105
Jodi 1007
Nate 656
Jason 855
Katrina 938
Kate 808
Amiee 843
Carrie 930
Dawn 800
Eric 757
Jeff 844
Jen 1007
Woo 1003
Matt 918

MOD
Ren 704
Gary 841
Aimee 828
Big Ben 759
Megan ?
Janet 825
Tonya 818
Liana 932
Carolann 912
Heidi 949
Sage 805
Taylor 637
Grace 530
Sam 658
Ellie 908
John 850
Megan 850
Reggie 621
Travis 717
sabrina 833
Michelle 730
Joseph 851
Gene 1021
Scott 900
Scotty 837
Megan 1007
Ben 708
Brad 747
Erica 718
Susie 855
Robin 748
Natalie 750
Kristi 732
Francie 804
Grant 815
Walter 759
Alan 933
Deanna 818

 

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WOD

Buy In: 500 Meter Row

21-15-9
DB Hang Clean & Jerks
Box Jumps 24/20”
Burpees

Cash Out: 500 Meter Row

Core Down

2 Rounds:
15 V Ups
15 Hollow Rocks
15 Scissor Kicks

Men N 1334
Jlord 1632
Leslie 1547
KElli 1448
Susie 1740
Steve 1760
Amy B 1550
John 1703
Ashleigh 1339
Courtney 1720
KK 1520
Sabrina 1922
Val 1621
Alissa 1517
Trent 1831
Sully 1352
Brett 1459
Munique 1500
BArry 1640

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