Open 11.5/CF Kids JV & Varsity/NO Yoga/Happy 40th Shawn C

birthday-wod

Wednesday March 19, 2014

!!!Happy 40th Shawn C!!!

CF Kids: JV (6-12 years) 4:10-4:45pm Varsity (13-17 years) 5:00-6:00pm

Open Gym: 6:00-8:00pm NO YOGA THIS EVENING

20 min AMRAP CF Games Open 11.5 5 Power Cleans 145/100/75 10 T2B 15 Wall balls 20/14/10

Skill/Strength: MRE 3 min TGU Log weight and reps

Warm Up: 1000 m Row DROM 1 Round 60 sec each Plate Pushes Jumping squats Lateral band Walks Thrusters w/ Empty Bar Pull Ups Hip Floss/Band Mobility

5:00 Mercedes 20#(8) 75/5+20 Matt C 35#(5) 145/5+5 Jess J 20#(11) 65-10/6 Jim J 63#(6) Rx 6+14 Ryan 44#(12) Rx 7+27 Meghan 20#(7) 75/6+2

6:00 Gary 70#(6) 145-GHD/7+5 Matt G 53#(8) Rx 6+4 Pat H 15#(8) 85-14/8+5 Erik W 35#(8) Rx 6+21 Dennis 53#(6) Rx 5+9 Thea 27#(8) Rx+105/8+12 PMiddy 35#(6) Rx 7+1 Vin 25#(8) 100-16/7+8 Dan B 35#(9) Rx 7+18

7:00 Dave 35#(8) 115/5+5 Meaghan 8#(6) 45-10/5+7 Vic 53#(8) Rx 9+11 Michelle 25#(*)65-10/5+3

9:00 Kim 20#(10) 85-10/7 BriGuy 20#(6) 55-14/6+15

10:00 Bonk 53#(11) Rx 8+15 Ron 53#(11) 100/5+18 Nutz 35#(11) 100/7 Dan S 20#(9) 115/5 Hurley 44#(10) Rx 5+15 Dawn 15#(12) 65-10/5+4

CFB Kids, WODCoachComment