A handful of athletes post 15.4.
Monday
CrossFit
Strength:
Find a max of:
1 Strict Press
3 Push Press
5 Push Jerk
• complex style
WOD:
10 minute AMRAP of:
15/12 Calorie Row
10 Thrusters, 95/65 pounds
5 Box Jumps, 30/24
Immediately followed by:
8 minute AMRAP of:
12/10 Calorie Row
8 Thrusters, 115/75 pounds
4 Box Jumps, 30/24 inch box
Immediately followed by:
6 minute AMRAP of:
9/7 Calorie Row
6 Thrusters, 135/95 pounds
3 Box Jumps, 30/24 inch box
• this is a partner relay whereas one partner completes an entire round while the other partner is resting. Keep switching AMRAP style
Warm down:
6 minutes of light cardio, you choose modality
3 x of:
20 V-ups
10 Banded Good Mornings
BaseFit
WOD:
5 rounds of:
3 minute AMRAP of:
3 Pull-ups
5 Ring Dips/Bench Dips
7 Wall Balls
– rest 1 minute
Warm down:
Same as CrossFit
5:15am
Cindy/Lani: 12 rounds
Jamie/Rob: 135#/125# complex, 12 rounds Rx
Vince/Michelle: 65#, 9 rounds
Ed/Paul: 155# complex, 11 + 1 rep 75/95/115 24″
Trevor: 125# complex, 6 rounds
Nicole/Autumn: 70#/75# complex, 11 + 10 reps
6:30am
Justin/Derek: 115/135 complex/11 + 15 reps
Sarah/Tony: 53/10 rounds
7:45am BaseFit
Tony: 14 + 3 reps
Derek: 16 + 14 reps
Jeff: 13 rounds
Jamie: 15 + 1 reps
Jorge: 15 rounds
9:00AM CrossFit
Danny 135#//RX
josh 75#//65,75,95
5+15/4+4/3
Denise 95#//RX
Tali 33#//43,48,53
4+23/4/3+11
12:00pm CrossFit
Amy R 70#//55,65,75
Peaches 75#//35,45,50
4+5/3+5/3+1
4PM
Heather/Bonnie 85/75# 10 rounds +10 reps
Mitchell/Allison
Tim/Alex 120/ 125#11 rounds
Rocio 4 rounds
5pm BaseFit
Alex
Darlene
Autumn
Haley
Angelina
Mike
Nick
Steve
Lorraine
Sonia
Blake
Tiffany
5 PM
Luis/Mike 175/145# 12 rds Rx
Matt/Kristina 145/53# 17+ 7 cal Rx/ 35/45/55
Errol/ Shane 195/155# 10+3 thrusters
Nick/Manny 155/ 9+ 1 thruster Rx
6pm
Kim/Jeff: 80/115 complex/12 rounds
Vero/Bre: 14 rounds
Brett: 155 complex/7 rounds Rx
7PM Tues
Moises 135/Erin 65 11 Rounds 95/45/55/65