343 9/11 Memorial WOD Box Open for classes today-CF Kids All Ages

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Wednesday September 11, 2013

!!Happy Birthday Sean McCabe!!

Regular WOD Hours Today except no 4 and 5 pm for CrossFit Kids.
CrossFit Kids Champs (3-6 years) 3:30-3:50
JV (6-12 Years) 3:55-4:25
Varsity (13-17 years) 4:30-5:30

"343"

100 Deadlifts 145/115
30 m Lunges
100 Power Cleans 95/65
30 m Lunges
100 Ground to Overhead 65/35
43 Burpees
Men load a 45# pound bar – women load a 15# bar. First plate is 10#, second plate 15#, third plate 25#. Remove the outer plate after the completion of each lift.

Skill/Strength:
WOD overview
Standards

Warm Up:
500 m row
10 GHD Sit Ups
10 GHD Back Extensions
10 Hand Release Push Ups
10 Squat Tuck Jumps
10 each direction KB Halos
DROM
Foam Roll
Mobility

5:00
Annie 33:00
Debbie 32:43
Vic RX+ 39:40 (Full Fire gear!)
Mike RX  46:10

6:00
Matt RX 55:06
Katie RX  46:30
Jenny RX  43:49
JoAnn RX 44:04
Tricia 45:00
Dan RX 45:45
Victor RX 58:51
Erik RX 50:30

7:00
Gary RX  57:21
Dan RX  63:33
Anthony RX  48:24

9:00
Eddie Rx 43:29
Jess D Rx 38:39
Jason Rx 45:19
John Mc Rx + Fire Gear 39:45
Rick Rx 320 reps
Grande Rx + Full Fire Gear 41:10
Randy Rx 45:21
Janelle Rx 30:53  Whoa!!! Great Work!

10:00
Lindsey Rx 54:11
Liam Rx 37:13
Sean Mc 51:03 Happy BDay!!
Steve Rx 37:11
Raegan Rx 39:15
Matt Sz Rx 54:26
Guests-Thanks for Joining us on this important day
Owen 45:02
Dan 55:35
Dan B 51:05

6:00
Jail 42:20 + 20# vest
Jackie Rx 39:42
Fred Rx + fire suit 35:38
Meredith Rx 46:05
Joe P. Rx 41:55
Shawn Rx 50:05
Malopy Rx 46:25
Jenni Rx 36:25
Chris Rx 46:54
Liz 39:23

7:00
Sue 52:04
Scott 53:02
Ed O Rx 47:40
Mel Rx 49:37
Maria 53:27
Sam Rx 34:50

Tracy H. Rx 34:24
Laurene 44:03
Mercedes 44:18
Mark Rx. 61:12

10:00
Mary 55:15
Tracy 57:08
Amy 58:02

2:00
Nick K. Rx. 50:32

CFB Kids, Inspiration, WODCoach1 Comment