Donkey Kong-Happy BDay Peter/CF Kids JV & Varsity

John-F.-Kennedy-Quote-1

Monday October 28, 2013

!!!Happy Birthday Peter!!!

CF Kids- JV (6-12 years) 3:20-3:55 Varsity (13-17 years) 5:00-6:00

WOD

Donkey Kong 21-15-9 Burpees 11 In Place Lunges KB Swings 70/53/35 11 In Place Lunges Box Jumps 24/20/20 step up

Skill/Strength: Front Squat 5 rounds x 3 reps @90%

Push Jerk 3 rounds x 3 reps @ 90%

Warm Up: DROM then 2 rounds 60 sec per round row-pace Men 1:40, women 2:00 pull ups abmat sit ups squat tuck jumps

5:00 Grande Rx 10:11 Paul D 53#/ 10:51 Debbie 35#/9:44 Mercedes 35#/10:42 Lackenbach Rx 14:54 Melissa C 25#-20" step ups/ 11:26 Wendy 35#/20" Step Ups/ 10:38 Lisa 44#-20" Step Ups/11:35 Vic Rx 8:47 Chuck 35#-20"-15:03

6:00 Pat M Rx 8:04 Victor 53#-24" step ups/11:12 Erik W Rx 11:47 Thea Rx 7:43 Vin 53#/12:32 Chris W Rx 10:34 Matt G Rx 12:04

7:00 Jason O Rx 12:25 Jenny N Rx 13:20 Michelle 15# Russian-16"Step ups/13:09

9:00 Rick 20"/13:28 T3 Rx 11:22 Eddie Rx 9:52 Pete P 53# Russian 20"/12:41 Raegan Rx 9:50 Kim 20#/16:26

10:00 Tracy B 35#/13:00 McGinnis Rx 9:11 Curtis Rx 11:00 Steve Rx 8:17 Jackie Rx 13:14 Fred Rx 9:58 Metz Rx 11:43 Simeko 18#/14:39 Nutz 35#/12:17 Ed O Rx 13:41 James 53#/12:26 Marylee 15#/13:20

4:00 Tammy 25#/9:10 Joann 35#/9:40 Jail 44#/10:14 MK 25#/10:50 Jenni Rx 10:40 Ron 53# Russian /12:58 Annie 20#/13:00 Jess D 44#/9:50 Allison 35#/ 9:52 Jason B Rx 10:35 Tim 35#/11:28 Frank 35#/11:44 Lynne 27#/12:53 Carlos 35#/11:06

6:00 Malopy Rx 10:57 Patty 35#/12:02 Jamille 35#/11:46 Bernie 44#/10:57 John W 35#/20"/14:00 Jes W 44#/12:35

7:00 Christine 35#/10:22 Nick K Rx 10:48 Gary Rx 11:49 Jenelle 20#-16"/12:06 Michelle A 18#/12:34 Adrian 35#-20"/13:57 Elyce 20#-18"/11:55 Erik S 35#/16:02 !!!Welcome Back!! Matt B 53#/10:24

CFB Kids, WODCoach1 Comment