Heavy Lifting/CF Kids-JV and Varsity-On-Ramp Begins

Reese Handstand

Monday Septemeber 9. 2013

***REMINDER *** CrossFit Kids (Varsity 13-17 years)  at 5:00 pm-No 5:00 pm WOD. CrossFit Kids JV (6-12 years) 3:20-3:55 CrossFit Kids (Varsity 13-17 years) 5:00 pm On-Ramp begins tonight 6:45 pm

5 min AMRAP 5 Hand Release Burpees 15 KB SDHP 70/53/35

Skill/Strength: Push Jerk 3 rounds x 3 reps 90% 1RM

Back Squat 7 rounds x 2 reps 90% 1RM

Warm Up: 400 m Run Inch Worm Door>Step 10 KB Swings 10 Ring Dips 60 Sec Hollow Rocks 10 OHS w/ Empty Bar Lateral Band Walks wall to wall x3 60 sec Paleo Chair DROM

5:00 Beetle RX/ 5+3 Laurene 20#/ 4+5 Lisa 25/ 5+1 Mercedes 35/ 4+3 Tracy RX/ 4+9 Wendy 35/ 5+15 Maria 35/ 4+5 John RX/ 4+2 Mike 53/ 4+15 Melissa 25/ 4+5

6:00 Chris RX/ 5+6 Matt RX/ 4+1 Julie 25/ 5+7 Victor 53/ 4+4 Raegan RX/ 5 Jenny RX/ 4+3 Katie RX/ 3+12 Derrick RX/ 4+4 Amy 44/ 3+12 Erik RX/ 4+9 Sez RX/ 4+10 Dan RX/ 4+1 JoAnn 53/ 4+14

7:00 Gary 53#/ 4+8 Alex 70/53/ 3+18 Matt RX/ 5+14 Michelle 25/ 3+19

9:00 Dave Rx 4+8 Rick Rx 3+7 John Mc Rx +12# vest 4+9 Allison Rx 4+5 Dawn 25 4+5 Liam Rx 5+3 Kovats 53 3+4 Fred Rx 5+17

10:00 James 53 3+15 Metz 35 4+12 Michael 53 3+16

4:00 MK 27-mod 4+2 Tammy 35 4+7 Jenni Rx 4+12 Sewnig Rx 5 Dennis Rx 3+7 McGinnis Rx 5+10 Grande Rx 5+13 Jess D 44 5 Eddie Rx 5 Annie 25 3+13

6:00 Malopy Rx 5+1 Shawn C Rx 5+2 Joe P Rx 4+8 Dan L Rx 3+17

7:00 Joann 35 5+5 Mel Rx 4+1 Ed O Rx 4+7 Paula 25 3+3 Matt B Rx 3+7 Scott 53 3+9 Debbie 44 4+10 Candice Rx 3

CFB Kids, On Ramp, WODCoach1 Comment