Athlete: Chris O. focused during his jump roping of 15.3. Photo cred: Coach John
Thursday
CrossFit
Strength:
Find a 20RM Bench Press
WOD:
For time:
25 Calorie Row
20 Hang Power Snatch, 95/65 pounds
15 Burpees over the Barbell
10 Bar Muscle-ups
20 Calorie Row
15 Hang Power Snatch, 95/65
10 Burpees over the Barbell
5 Bar Muscle-ups
Warm down:
6-8 minutes of light cardio, you choose modality (Airdyne, Row or Walk)
2 minutes Pancake Stretch
4 minutes Pigeon Stretch, 2 minutes each side
BaseFit
WOD:
5 rounds each for time of:
10 Toes to Bar
15 Push-ups
20 ABMAT SU
25 Air Squats
Rest 2 minutes
Warm down:
Same as CrossFit
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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6 pm
Jeff – 115#//17:56 RX
Manny – 115#// 19:21 C2B
Errol – 230#PR// 22:53 RX
Zachary – 95#// 16:10 75# C2B
Andres – DNF// 13:30 C2B
7pm
Garey – 215# // 12:54 RX
Nathan – 135# // 14:19 RX
Jamie – DNF // 15:00 Mod
Bobby – 145# // 15:35 C2B
Peach – 63# // 18:16 25#| ring dips
Alex – 155# // 12:11 C2B
Chris O. – 85# // 16:18 mod
Friday
5:15 am CrossFit
Nicole L 65#//20:11 (45#,c2b,ylw)
Autumn 65#//19:15 (45#,c2b,ylw)
Rick P 165#//12:55 (75#, c2b,ylw)
Michelle E 45#//21:51(45#,blkc2b,ylw dips)
Manny O 145#//11:52 (c2b)
Paul F 165#//14:09 (75#,c2b)
6:30 am CrossFit
Derek D. (15.4) 25reps
7:45 BaseFit
Jeff 21:57
Jamie 22:12
Derek 18:36
Tony 22:45
9am
Rachel – 48 20RM/14:27 55#/CTB
Brian – 95 20RM/19:09 CTB
Amy – 48 20RM/16:56 45#/CTB
Josh – 115 20RM/11:40 75#/RingRows HR
Rob – 135 20RM/10:40 75# CTB
Denise – 85 20RM/12:20 CTB
Rocio – 48 20RM/14:47 35#/CTB Blue
Tali – 43 20RM/16:36 20#/CTB Blue knee Push ups
6pm oly
Luis
Traci
Tony
7pm CF
Warren- DNF bench, 13:34 pull-up/clapping pu