Happy 4th Of July/Hero Hopper/Shortened Schedule/No CF Kids

4th of july Friday July 4, 2014

Happy Birthday America!!

Todays Hours-8:00, 9:00, 10:00, 11:00am

NO CF Kids

WOD "Hero Hopper" We will have 10 Hero WODs in a hat.  You will pull 1 Hero out of the hat.  You may choose a workout buddy to do the WOD with you.  This does not mean a team WOD, however, another person to perform the WOD with you to push and motivate.

"Badger" 3 Rounds 30 Cleans (Full Squat) 95/65/45 30 Pull Ups 800 m Run

"Daniel" 50 Pull-ups 400 meter run 21 Thruster 95/65/45 800 meter run 21 Thruster 400 meter run 50 Pull-ups

"Mr Joshua" Five rounds of: Run 400 meters 30 Glute-ham sit-ups 15 Deadlift 250/165/95

"DT" Five rounds of: 12 Deadlift 155/105/75 9 Power Clean 6 Push Jerk

"Danny" 20 min AMRAP 30 Box Jump 24/20/16 20 Push Press 115/85/65 30 pull-ups

"Hansen" Five rounds 30 Kettlebell swing 70/53/35 30 Burpees 30 Glute-ham sit-ups

"RJ" Five rounds of: Run 800 meters 5 Rope Climb 50 Push-ups

"Jack" 20 min AMRAP 10 Push press 115/85/65 10 KB Swings 53/35/27 10 Box jumps 24/20/16

"Whitten" Five rounds of: 22 Kettlebell swings 70/53/35 22 Box jump 24/20/16 Run 400 meters 22 Burpees 22 Wall ball shots, 20/14/10

"Rankel" 20 min AMRAP 6 Deadlifts 225/135/95 7 Burpee pull-ups 10 Kettlebell swings 70/53/35 Run 200 meters

8:00 Matt B "Whitten" 50:33 Mercedes "Badger" 36:54 Dan C "Daniel" Rx 25:40 Curtis "Danny" Rx 3 rounds +10 reps Shelby "Danny 3 rounds + 50 Tammy "Rankel" 5 rounds +3 Derrick "Rankel' Rx 4 rounds + 16 Angie " Danny" 3 rounds+45 Lynne "Jack" 10 rounds +12 MK"Jack" 9 rounds + 8 Meghan "Daniel" 25:44 Maria "Badger" 37:19 Debbie "Badger" 33:02 Amy H "Jack" 12 Rounds

9:00 Dave "Mr. Joshua" Rx 35:31 Jenny "Mr. Joshua" Rx 35:31 Thea "Whitten" Rx 38:50 PMiddy "Whitten" Rx 43:20 Luis "RJ" Rx 37:07 Jim J "Jack" Rx 7 rounds +23 Jess J "Jack" 10 rounds Katie "Daniel" 26:59 Mark "DT" 65# 13:06 Jen "Whitten" 56:45 Vince "RJ" Rx 34:53 Erin "Daniel" Bill "Hansen" 20# Vest 43:20

10:00 Joe L "Jack" 7 Rounds Felipe "DT" 135# 18:50 Jackie "RJ" 59:14 Fred "Badger" Rx 28:40 Adrian "DT" 23:10 Malopy "RJ" Legless 56:18 Joanna "Rankel" 4 rounds + 8 Dan M "Hansen" 30:43 Jon V "Whitten" 41:45 Jesse "Whitten" 41:41 Hannah "Badger" 39:21 Lori "Mr. Joshua" 26:10 Chris E "Hansen" 30:06 Julio "Hansen" 28:40 Tricia "Daniel" 30:32 MKC "Daniel" 25:17 Vin "Mr. Joshua" 34:47 Kathy "Rankel" 4 rounds + 8 Lindsey "Daniel" 24:36 Erik W "DT" Rx 20:59

11:00 Christine "DT" 11:35 John Mc "Mr. Joshua" Rx 30:06 Jackie "Mr. Joshua" 29:59

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