Paleo Challenge WOD 3/CF Kids Jv and Varsity

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Monday September 23, 2013

CrossFit Kids Today!!!  NO 5pm class! CF Kids:  JV(6-12 years) 3:20-3:55pm Varsity (13-17 years) 5:00-6:00pm

WOD

Lurong Paleo Challenge WOD 3 5 Min Time Cap: Decending Ladder of Hang Power Cleans 10 reps, 8 reps, 6 reps, 4 reps, 2 reps

Men L-3/135#, L-2/95#, L-1/65# Women L-3/95#, L-2/65#. L-1/45#

Ascending Ladder of Shuttle Sprints 20 m, 40 m, 60 m, 80 m, 100 m

Skill/Strength: Squat Snatch 5x1 at 85%* 1RM 2x2 at 75%* 1RM

Squat Cleans 5x1 at 85%* 1RM 2x2 at 75%* 1 RM

*if percentages are unknown, play with weight and find something heavy but manageable.

Warm Up: 400 m Run OH Walking KB Walks 53x2/35x2/25x2 2 laps 10 K2E 10 HRPU 30 sec Hollow Rocks 10 OHS w/ Empty Bar DROM Burgener as Group

5:00 Laurene L1/ 4:33 Mercedes L1/ 3:28 Paul L2/ 3:57 Jessica L3/ 4:43 Nick L2/ 3:05 Tracy L2/ 3:27 Debbie L2/ 4:25 Melissa L1/ 3:41 Wendy L1/ 3:45 Mike L3/ 4:08 Raegan L3/ 3:28

6:00 Janelle L2/ 3:12 Katie L2/ 3:39 Jenny L2/ 3:04 Erik L3/ 4:18 Derrick L3/ 4:01 Victor L2/ 3:53 Matt L3/ 3:45 Julie L1/ 3:06 Thea L3/ 3:30 Bernadette L1/ 3:29 Sez L2/ 3:26 Amy L2/ 4:06

7:00 Dan L2/ 2:59 Matt L3/ 3:08 Alex L2/ 3:11 John L2/ 2:52 Michelle L1/ 4:27

9:00 John Mc L3/3:35 Beth L1/ 3:53 Angie L1/4:33 Jenni L3/3:46

10:00 Pat M. L3/3:58 Eddie L3/3:38 Fred L3/3:05 Metz L1/3:37 Tracy L1/3:56 Lindsey L2/3:47

4:00 MK L2/3:18 Jail L2/3:53 Tammy L2/3:46 Jess D L2/3:24 Grande L3/3:14 Gary A L3/3:12 Carolyn L3/4:17

6:00 Nick K L2/3:10 McGinnis L3/3:00 McCabe L1/3:32 Liam L3 3:22 Matt B L2/3:20 Patty L1/3:24 Allison L3/3:54 Jon L1/3:32 Candice L1/4:11 Jes W L3/4:47  WELCOME!!!

7:00 Ed O' L3/4:07 Joann L2/3:51 Dennis L3/4:09

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