Athletes: Nicole L. and Autumn S. with the partner pancake stretch. This is a great stretch for your hips, hamstrings and posterior chain. Grab a partner and try it out!
Wednesday
CrossFit
Strength:
Bench Press 5-4-3-2-1
• build to a heavy single for the day. It doesn’t have to be a 1RM, but if you feel good by all means go for it
WOD:
“Death By”
Toes to Bar
• start at 5
Immediately followed by
Kettlebell Swings, Red/Blue
• start at 10
Immediately followed by
KB Goblet Walking Lunge Steps
• start at 6 and increase by 2 each round, which is 1 more step per leg
Warm down:
6 minutes of Cardio (you choose modality)
3 x superset of:
60 plank Hold
60 pancake stretch
BaseFit
5 rounds of:
1 minute on, 1 minute off of:
Wall Balls
HR Push-ups
Double Unders
Warm down:
Same as CrossFit
Alex- 185# 15ttb, 11kb, 14lunge Rx
Rob- 205# 10,12,12 blue kb red lunge
Paul 265# 10, 12, 16 blue
Nicole 95# 7,13,14 grn
Rick 225# 10, 12, 18 blue
Garrett was here
Nate 190# 12, 15, 18 blue
Michele 85# bench mod ad repeats 20 cal
Vero 110# 15 Vups, 14, 12 grn
Autumn 100# 11, 12,12 grn
Cindy 78# 11, 16, 10 pink
Lani- 83# 8,12,11 pink
Mike- 205# 8,16,16 grn
Bre- 100# 11,19,16 pink kb grn lunge
Sarah- 73# 14 vup, 14, 12 pink
Cammi- mod 10ttb, 18 lunge, 24 air squats started at 20 pink kb
Justin- 195# 8, 12, 14 red kb grn lunge
Derek- 245# 12,14,18 RX
Joe- 265# 14,15, red kb -no lunge
Ron- 245# 9,12,12 RX
Tony- 1030 16#/singles
Brandon- 860 20#/singles
Jersey- 286 10#/du
Jeff- 371 20#/du
Jamie- 786 10#\singles
9am
Brian: 155# BP – 12/13/12 Blue
Denise: 135# BP – 13/14/14 Green
Danny: 235# BP – 12/13/14 Rx
Jorge: 135# BP – 10/12/10 Pink
Tali: 73# BP – 13/16/16 Leopard
Josh: 175# BP – 16/16/14 Red Russians
Mannie: 245# BP – 15/16/18 RX
4pm
Matt L.- 215# // 12/16/20
Lore- 100# PR // 10/19/6 (mod)
Bonnie- 95# PR // 9/11/10 (mod t2b)
Heather- 95# PR // 11/11/12 Rx
Michael- 195# // 16/12/16 Rx
Kristina – 63# PR // 8/12/12 mod
Rocio – 100# PR // 6/12/12 mod
Jamie- 165# // 12/13/16 Rx
Tim – 175# // 12/13/20 Rx
5pm
Shane: 275 BP/ 9/14/6 Rx
Nick: 265 BP – 10/13/18
Jason
Danielle
6pm
Dom: 265 BP – 15/10/20 Rx
Bob: 225 – 11/11/8 Rx
Kim: 105 BP – 12/14/16 Green
Jeff: 165 BP – 16/11/18 Blue
Kyle: 235 BP – 13/13/12 Rx
Manny: 205 BP – 10/12/8 Rx
7pm
Tony D. – 275# // 12/9/7 mod
Mitchell – 175# // 12/16/12 mod
Warren – 275# // 12/12/12 RX
Jubani – 255# // 15/15/20 RX
Zachery – 165# // 11/15/14 blue
Moises – 235# // 16/16/18 RX
Garey – 305# // 12/16/18 RX
8pm basefit
Reta
Shawn
Daniel
Cynthia
Mac
Gail