Air Force WOD/CF Kids/Open Gym/Yoga/Happy BDay Dan L

Buddy Elf Lifting

Wednesday March 26, 2014

!!!Happy Birthday Dan L!!!

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

Open Gym: 6:00-8:00pm

Yoga: 8:00-9:00pm

Air Force WOD Compare to 11-8-2012 20 min Cap 20 Thrusters 95/65/45 20 SDHP 20 Push Jerks 20 OHS 20 Front Squats EMOM stop and perform 4 burpees

Skill/Strength: MRE Cal Row 90 sec

Warm Up: DROM 2 Rounds 60 sec each Ball Slams Lateral Band Walks Tire Sledges Broad Jumps GHD Sit Ups Then Mobility

5:00 Chuck (24 cal) 65#/85 reps Mercedes (20 cal) 55#/14:39 Jess J (21 cal) 50#/ 11:38 Gwen (20 cal) 45#/14:53 Meghan (24 cal) 55#/13:36 Ryan (33 cal) Rx 13:28

6:00 Matt G (42 cal) 75#/16:00 Katie (26 cal) Rx 10:54 Sean R (25 cal) 65#/12:00 Dan B (37 cal) Rx 12:54 Jenny N (27 cal) Rx 9:56 Michelle B (22 cal) 55#/75 reps Dennis (44 cal) Rx 17:57 Vic (35 cal) Rx 9:42 Vin (25 cal) 65#/13:00 Terri (27 cal) 45#/10:44

7:00 Thea (33 cal) Rx 7:43 Gary (35 cal) Rx 8:46

9:00 Beetle (43 cal) Rx 9:52 Jason O (42 cal) Rx 14:52 BriGuy (24 cal) 65#/15:53 Mark (27 cal) 45#/12:50 Milo (31 cal) 65#/14:51 Kim (25 cal) 55#/14:39

10:00 Christine (23 cal) 55#/11:51 Rozic (33 cal) 65#/9:47 Maria (22 cal) 55#/14:48 Matt C (29cal) 75#/10:46 Jackie (29 cal) Rx 8:50 John W (22 cal) 75#/12:56 Lindsey (24 cal) 65#/14:33

6:00pm Grande Rx 6:42 Fred 105 (Duh!!!) 6:45 Chris E 65#/ 8:59 Mary Kate 45#/12:45 John Mc Rx 8:47 Ed O 65# 6:53 Jason B Rx 80 reps

CFB Kids, WODCoachComment