Athlete: Ron P. with a full effort during 15.3.
Wednesday
CrossFit
Strength:
Find a 10RM Deadlift
WOD:
With a 10 minute running clock:
30 Shoulder to Overhead, 95/65 pounds
30 Goblet Squats, Blue/Pink
20 Shoulder to Overhead, 135/95
20 Goblet Squats, Blue Pink
10 Shoulder to Overhead, 155/105
10 Goblet Squats, Blue/Pink
AMREP of Shoulder to Overhead, 185/115
Warm down:
6-8 minute Row, slowly
3 x superset of:
30 Russian twist w/ medball
15 Supermen
BaseFit
WOD:
For time:
Run 1,200 meters
5 x of:
20 Walking Lunge Steps
10 DB Push Press
Rest 2 minutes
Run 800 meters
5 x of:
20 KBS
10 HR Push-ups
Rest 2 minutes
Run 400 meters
5 x of:
10 Burpees
10 Pull-ups
Warm down:
Same as CrossFit
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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5:15 am CF
Paul F 190#/120 (75,95)
Nicole L 190#/72RX
Rick P 135#/129 (65,95,115)
Danny N 295#/102RX
Tommie D 315# 120RX
Vince 185#/100 (75#,95#)
Lani 113#/80 (53,63)
Michelle 85#/47 (55,65)
Jamie M 275#/101Rx
Sonia 155#/106 (55,65,75)
Autumn 150#/67 (65,85)
6:30 am CF
Sarah F 135#/101 (53,63,63)
Justin F 225#/100 (95)
Ryan O 365#/132RX
Derek 285#/102RX
Jodie 115#/107 (55,65,70 26#kb)
7:45am BF
Brandon 42:38 44#kb/20#s DB
Jeff 50:24
Jamie 50:35 26#kb/12#sDB/green
Jersey 47:29 35#kb/15#s DB/blue
Berta 51:23
9am
Denise – 205 10RM/110 reps Rx
Rocio – 173 10RM/121 reps 45-55-60
Josh – 340 10RM/145 reps subbed 25# plate and bench dips
12pm
Amy – 135 10RM/100 reps 55/65
Rachel – 155 10RM/103 reps 55/75/95
4pm
Matt – 355 10RM /125 reps RX
Chris – 215 10RM/112 reps 45/55/65
Kristina – 128 10RM/109 reps 15/45/65
Tali – 140 RM/126 reps 38/48/58
Tim – 315 8RM/126 reps 75/95/135/155
Alex – 265 10RM/103 reps RX
Bonnie – 225 10RM/76 reps RX
Lore – 133 10RM/133 reps 33/43/53/58
Heather – 205 10RM/101 reps RX
Jennifer – completed
Annie – completed
5pm
Nick – 375 10RM/128 reps RX
Jason – 335 10RM/90 reps RX
Dom – 320/120 reps RX
Mike – 300/122 reps RX
Danielle – 205/105 reps RX
Luis – 315/120 reps RX
Nick M. – 235/80 reps 95/115
Steve – 250/81 reps 95
5PM Basefit
Annie 45:30
Blake 44:00
Adriana 51:47
Cindy 50:13
Tiffany 36:03
Chantelle 36:00
Jeff: ?
Casa: 34:15
6PM
Veronica 225 10RM/102 Rx
Manny 225 10RM/104 reps 75/95/135
Kim 165 10 RM/120 reps 65/75/95
Bre 175 10RM/105 Rx
Jeff 165 10RM/100 Reps 75/95/135
Erin 103 10RM/78 Reps 65/75
Marcie 83 10RM/140 reps 43#
Errol 315 10RM/100 Reps RX
Brett 275 10 RM/ 122 Rx
7pm crossfit
Warren 265/ 101 reps RX
Garey 345/ 134 reps rx
Jubani 265/ 107 reps rx
Andres 285/ 107 mod
Tony 305/ 120 reps rx
Jim 225/ 101 reps mod
Zachary 225/ 104 reps mod