Chipper Complex

Wednesday November 21, 2012

Sessions today 8 am, 9 am, 10, am, 11 am. Yoga at noon

Please remember to join us tomorrow at 9 am to play flag football at Beverly Park.  No WODs at the box!!  Also, no early morning or evening Friday WODs.  We will run a limited schedule of  8 am, 9 am, 10 am and 11 am.  

WOD

10 Power Cleans 105/75/55 10 T2B 10 Front Squats 10 HSPU 10 Push Press/jerk 10 Abmat Sit Ups 10 OHS 10 HRPU 10 Behind the neck press 10 C2B Pull Ups 10 Back Squats

Skill/Strength:

3 min Double Unders

Tabata Bottom to Bottom  Squats 8 Rounds :20 work/:10 rest

Warm Up:

400 m run OH Walking Lunges 25/15/10 Good Morning w/ Empty Bar 10 Ring Rows 10 Ring Dips 30 sec Dead Bug 10 Squat Tuck Jumps DROM

8:00am

Kent (Visitor) 9:08 95

Jack (Visitor)11:55 45

Lara (Visitor) 9:35 55

Lynne 9:43 35

Candice 9:42 65

Morgan 9:21 55

Mary Kate 9:21 75

Curtis 10:50 105/65

9:00am

Randy 9:19 105/35

Dave 9:37 85

Mike L 9:37 Rx

MC 10:19 65

Rosie 10:11 35

MK 11:24 Rx

Tony W 10:38 75

Maggie 11:13 35

Kevin 11:52 45

10:00am

Rick 10:14 85

Ryan 8:35 Rx

Chris W 10:24 Rx

Katie N 9:58 35

Jen M 10:41 55

Steve  10:41 Rx

Ed O'K 10:56 105/65

11:00

John Mc 7:52 Rx Shane 7:39 Rx Tim 6:51 65# Jack W 6:04 85# Sue O 35# 6:49 Mike M (Visitor) 95# 6:15 Vince Rx 4:47 Dieter (Visitor) 7:55 45# Fred 4:47 Rx

 

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