Athlete: Tim M. doing Chest to Bar Pull-ups during 15.2 Breakfast Club.
CrossFit
Wednesday
Strength:
Find a 10RM Back Squat
WOD:
8 minute AMRAP of:
5 Ring Dips
10 Wall Balls, 20/14 pounds @ 10/9 foot target
20 Double Unders
Warm down:
Row 5 minutes slowly
3 x Superset of:
10 Deadbugs
:30 each leg Couch stretch
BaseFit
4 rounds of:
Row 500 meters
Rest 3 minutes
Then
4 rounds of:
Run 200 meters
Rest 90 seconds
Then
4 rounds of:
Round of “Cindy”
Rest 45 seconds
Warm down:
Same as CrossFit
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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515 a Wod results
Nicole- 125#. 4+8 yellow/lunges
Lani- 105#. 4+15 yellow/singles
Manny O- 205#. 6+3 Rx
Autumn- 105#. 5+6 yellow/singles
Danny N- 225#. 4+15 Rx
Ed- 205#. 5+2 singles
Mike- 185#. 3+22 singles
Cindy- 93#. 5+12 yellow/singles
Paul- dnf. 8+5 yellow/10#wb/singles
630a Wod results:
Derek- 225#. 5+8 Rx
Justin- 135#. 4+1 singles
Sarah- 95#x8. 6+5 mod wall pu/singles/10#
Joe M- 240#. 6+14 Rx
Dylan- 185#. 7+10 Rx
Cammie- 130#. 4 purple/10#
Ron- 225#. 4+14 singles
Tommie- 240#. 5+27 Rx+ 30#wb
745 BF
Jersey- ROW: 2:16, 2:20, 2:15, 2:20, RUN: :54, :55, :53, :53 CINDY: 1:04, 1:09, 1:10, 1:05 green band
Patty- ROW: 2:30 2:40 2:37 2:42, RUN: 1:07 1:17 1:10 1:08, CINDY: 1:34. 1:26, 1:24, 1:32 Rx
Cassidy- ROW: 2:34, 2:26, 2:31, 2:30, CINDY 1:28 1:13 1:01 1:04 ring pull/knee pu
Lore- ROW: 2:33, 2:25, 2:22, 2:23 RUN: :52, :55, :49, :49, CINDY 1:10, 1:03 1:04 1:05 Rx
Tony- ROW: 1:55, 1:52, 1:54, 1:58 – AD: :24,:18,:18,:16, CINDY- :50, :50, :50, :50 green band
Jeff- ROW: 1:55, 1:57, 1:56, 1:54 RUN: :50, :49, :53, :55, CINDY: :50, 1:01, 1:10, 1:03 Rx
Jamie- ROW: 2:03, 2:07, 2:12, 2:00, RUN: 1:05, 1:10, 1:10, 1:10, CINDY 1:35, 1:10, 1:35, 1:23 green band knee pu
Brandon-
Berta- ROW 2:14, 2:19, 2:25, 2:53
9am
Tali – 93# 10RM Back Squat/5 rounds 10# MB/purple band
Rocio – 105# 7RM Back Squat/4 + 5 reps 10#/Blue RD/Singles
Marcie – 80# 10RM/ 5 + 5 reps 10# MB/Red RD
12pm
Rachel – 90# 10RM/ 3 + 13 reps Purple RD
Jamie – 255# 10RM/ 4 + 22 reps negatives
Christi – 45# 10RM/ 4 + 12 reps 6# WB, Green RD, singles
Kristin – 78# // 3 + 5 ring dips (blue,attempts)
Heather s. – 125# // 3+4 ring dips (purple)
Tim – 135# // 6 RX
Bobby – 225# // 6+15 reps RX
Dom – 225# // 6+ 10 wall balls RX
Michael – 225# // 7+8 wall balls RX
Chris O. – 135# // 3+10 du (attempts)
Bonnie – 145# // 4 rounds (attempts, box dips)
Bri W. – 75# // 4 rounds (10# ball)
Luis- 245# // 3 + 10 Wall balls RX
Matt L. 265# // 7+5 dips RX
Danielle D. 115# // 2 + 6 du RX
Nick m. 185# // 2 + 5/5 dips (singles)
Steven m. 225# // 2+5/5 dips (singles)
Errol T. 225# PR // 5+ 5 wall balls RX
5 PM
Basefit
Lorraine
Blake
Annie
Chris
6pm
Vero 185/3+DU att blue Ed
Kim 135/5+1 rd purple Rx
Zac 155/4+8wb Rx
Manny 135/ 4+2DU purple Rx
Nick 355/4 30#WB
Moises 205/6+10 DU Rx
Jeff 145/6 DU Att
Garey- DND // does not know
Jubani- 135# // does not know
Garrett- DND // does not know
David- 135# // 5 rounds (singles)
Alex- 155# // 6 + 6 reps (singles)
Josh- 135# // 4 rounds RX
Erin- 95# // 5 + 2 ring dips (singles)