Athletes: On Rampers from left to right, Michael, Chris, Nicole
Thursday/Friday
CrossFit
A)
3 rounds NOT for time of:
10 Handstand Push-ups
1 Rope Climb
1 minute Hollow Hold
B)
4 rounds, each for time, of:
20 Calorie Row
15 Front Squat, 115/75 pounds
10 Push Press, 115/75 pounds
5 Bar Muscle-ups
Rest 2 minutes
C)
6 minutes of light cardio (you choose modality)
3 x of:
8 Strict Toes to Bar
15 HR Push-ups
BaseFit:
WOD:
20 minute AMRAP of:
200 meter Run
1 round of “Cindy”
Warm down:
Same as CrossFit
Mobility WOD:
Row 20 legs only, 20 arms only, 20 full pulls
Down dog alternate plank (45 seconds each) rest in child’s pose 5 rounds
Med ball thoracic opener with barbell
Tricep mash
Front rack stretch with band
Single arm plank rows
Half kneel core stabilizer with bands
Posterior cuff rig stretch
Froggie
Couch plus
4:00 CF
Matt 22:15 CTB
Mike 32:30 95#/Green
Jen 32:23 33#/Ring Rows
Annie 32:15 45#/Ring Rows
Dylan 24:46 95#
Kristina 28:35 53#/Blue/Yellow
Bonnie 32:17 75#/Black
Kelly 34:52 35#/Ring rows
Heather 29:11 65#/CTB
Ryan-
Joe-
5:00 Basefit
Tiffany 6+200 ring rows/knee PU
Bill 5
Blake 6 ring rows
Giselle 5 ring rows/ knee PU
5pm
Coach John- 21:37 Rx
Jubani- 24:31 Rx
Nick- 30:00 CTB
6pm
Errol- 36:52 Rx
Johnny- 29:44 75#/Ring Rows
Gail- 31:30 45#/33#/Green PU
Zach- 38:05 1/2 BMU/1/2 CTB
Vero- 28:26 Black CTB
Jeff- 34:30 95#
Kim- 28:50 CTB
7pm
Andrew – 23:11 C2B
Chase F. – 29:49 c2b ring dips
Alex – 24:10 c2b
Darlene – 23:03 RX
Andrea – 27:17 mod
Coach Sarah – 20:19 c2b
Kip F. – 28:00 c2b
Chris o. – 26:33 mod
5:15 AM
Paul F. 26:30 C2B
Jamie M. – 25:45 C2B
Shanon B. – 28:25 C2B
Lani – 29:05 53# pull ups
Nicole – 3 rounds 27:50 pull ups
Alex R. – 31:07 RX
Bri R. – 31:57 c2b
Autumn – 32:15 c2b
Michelle – 33:36 53# green band pull ups
Zeeshawn – 38:01 c2b