Athletes: Marcie, Tali, and Rocio stretching out their hips after a 10RM Back Squat and a lot of Wall Balls.
Thursday
CrossFit
WOD:
With a running clock, every minute perform 1 lift and add 10 lb.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.
Post heaviest load for the snatch, clean and deadlift to comments.
Warm down:
Row 6-8 minutes slowly
3 x 15 superset of:
GHDSU
Banded Good Mornings
BaseFit
WOD:
3 rounds for Reps of:
1 minute Pull-ups
1 minute Empty Barbell Push Press
1 minute KBS
1 minute Plank
1 minute Rest
Warm down:
6-8 minutes on Airdyne slowly
3 x 15 superset of:
15 Reverse Snow Angels
10 Heels to Heaven
Mobility WOD:
Warm up: jog/row 200m
Foam roll thoracic spine
Overhead stretch (med ball weighted)
Foam roll quads and it-bands
Shoulder flexion with band
Tricep with band
Tricep grind rig/bar
Upper trap rig/bar
Ham/glut insert rig/bar
Hip anterior mob with 45#
Psoas smash
4pm
Kristina – 53/83/183
Jodie – 65/85/165
Alex – 105/135/345
Luis – 155/225/355
Mike – 175pr/225/355
Matt – 165/265/425
Tony – 165/210/355
Bre- 175 pink kb/ 45#/ pull-ups
Cassidy- 205# small silver kb/ 15#/ ring pulls
5pm
Nick D. – 195/275/425
Spencer – 255/345/595
Tommie – 215/245/475
Danielle – 95/135/285pr
6pm
Erin – 65/83/193
Brett – 165/245/385pr
Jeff – 105/145/255
Vero – 95/135/265
Kim – 95/115/205
7pm
Nathan -165/225/305
Jamie m. – 135/205/285
Zachary – 115/165/295pr
Moises – 155/215/325
Jubani – 145/215/345pr
Andres – 185/225/455
Chris o. – 70pr/102pr/275pr
8pm BaseFit
Shawn
Jubani
Andres
Jeff
Zachary
Cynthia
Mike- 135#, 165#, 285#
Nicole- 73#, 113#, 253# (pr snatch)
Cindy- 63#, 93#, 143# (pr clean)
Lani- 93#, 103#, 143# (all pr’s)
Autumn- 83#, 103#, 203# (all pr’s)
Danny- 155#, 215#, 385# (sn&clean pr)
Ron- 155#, 195#, 415#
Ed- 115#, 135#, 295#
Sarah- 63#, 75#, 170#
Derek- 15.3 then 125#, 185# 345#
Cammie- open WOD 15.3
7:45 BASEFIT
Brandon- 177 pull-ups/ 45#/ green kb
Jeff-199 pull-ups/33#/blue kb
Jamie- 212 thick green band/ 15#/ leopard
Tony- 204 thin green band/ 45#/ pink kb
9am
Tali – 33/73/185
Mannie – 145/215/335
Denise – 95/125/265
12pm
Rachel – 68/93/193
Heather – 85/135/265
Bonnie – 85pr/125/305
Nick- 88 24’/20#
Steven- 119 20’/25#
Alex- 205 24’/45#
Jersey- 154 20’/30#
Blake- 95 rouge block/20#
Oly 6pm
Luis
Fred
Manny
Martha
Nicole
Dom
Missie
Vanessa R
Dee
Bre- 93#, 133#, 243# (clean pr)