Fran

http://wwwcrossfitbeverly.files.wordpress.com/2012/06/256383731_640.jpg Friday June 15th, 2012

FRAN

21-15-9

Thrusters 95/65

Pull ups

Warm UP:

350m Row no straps

12 Overhead Squats 45# bar or Scale

10 Burpees

5 Handstand Push Ups

10 Ring Dips

10 per leg Grasshoppers

DROM

Hip Floss

Shoulder MOB

Skill/ Strength:

Thruster Review, Finding proper weight

5:30am

Mike Mc 8:10, 65/green

Patty 7:37, 55/green

Tom 5:06, 95/jump

Wendy 7:11, 55/green

Candice 9:13, 65/black

6:30am

MNick 8:02 Rx

Sez 10:48, 75/red

Victor 9:33, 35/ blue

Aaron 8:48, 65

Chris G 6:33, 95/green

Mary 9:31, 65/green

MK 6:35 Rx

Jim S 6:25, 95/blue

Vince 4:24 Rx

9:00am

Claudia 9:15, 65/purple

Terese 5:02, 35, black

Mary Clare 5:23, 35/jump

Katie 6:05, 25/jump

Sonia 7:34, 35/green

10:00am

Fetz 7:51 Rx

Beth 6:20, blue

John Mc 6:49 Rx

4:00 pm

Mary B 4:18 25#/Blue Band

Nick 8:19 85#/Red Band

Mike H 3:03 Rx

Tracy 4:49 KB Thruster 25#/Blue-Purple

Coach Jim 7:48 Rx

Genelle 4:00 25#/Jumping

Lynne 4:52 20#/Jumping

6:00 pm

Erin D 4:20 35#/Green-Red Bands

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