Fran-ish Chipper/CF Kids/Ladies Night/Congratulations AM On-Rampers

  July AM On-Ramp with Coach Sam.

Friday July 11, 2014

No Babysitting Today

CF Kids: JV (6-12 years) 11:10-11:45am Varsity (13-17 years) 12:00-1:00pm

Ladies Night: Following Last WOD 7:00pm-???. Bring your nighties and pillows.  Oh, and if you have an appetizer or beverage you would like to share bring that too. We assure you there will be no men anywhere near the property.

20 min Cap 500 m Row Then 21-15-9 Wall Balls 20/14/10 Pull Ups Rest as needed, record time ITTR 20 Front Squats 135/95/65 200 DUS 60 Med Ball OH Walking Lunges 20/14/10

Skill/Strength: Tabata Plank Holds

Warm Up: 800 m Indian Run Group Dynamic Warm Up DROM Band Mobility

5:00 Mercedes 10:06/ 642 (55/s) Chuck 12:43/ 100 (80/s) Maria 10:38/ 620 (55/s) P. Middy 7:27/ 272 rx Melissa 8:40/ 550 (45/s) Lisa 9:37/ 230 (65)

6:00 Jenny 11:37 rx/ 495 (95/s) Katie 11:35/ 130 rx Dennis 9:36 mod./ 234 rx Andrea 9:34/ 235 (55/s) George 13:50/ 220 (75/s) Felipe 8:42 rx/ 485 (11/s) Adrian 9:59 rx/ 129 rx Mary Kay 9:30/ 19:43(55/s) Vin 10:50 rx/ 257 (95/s)

7:00 Matt H. 9:31 (b/g)/ 400 (95/s) Erin 9:50 (b/p)/ 671 (65/s) Dave 8:04 rx/ 19:45 rx Matt B. 7:58 (b)/ 19:29 (115/s)

9:00 Jim 10:33 rx/ 6:40 (s/135) Carlos 9:4/ (s/65) 672 Emily A. (b,p/10) 9:50/ (s/65) 191 Terri 10:42 (r/14) 10:42/ 581 (s/65) Kim 10:42 (g/10) 10:42/ (s/65) 286

10:00 John Mc rx 7:49/ 261 rx Chelsea 10:52 (r/14)/ 160 (55/du) Hannah 9:32 (r/14)/ 160 (80/du) Dan S 12:46 (b/20)/ 477 (75/s) Rick (jumping/14) 12:46/ 50 (75/s) Jesse 7:13 rx/ 170 rx John (g) 11:58/ mod. 170 Jim S. 8:34 (r/20)/ 240 rx

4:00 Shawn RX 7:25/ RX 270 Marianne (10/jumping) 10:32/ (45/s) 236 Craig RX 8:40/ RX 258 Tricia (14/b&p) 11:26/ (55/s) 175 Mary Kate McL. (14/b&p) 8:42/ (65/s) 19:58 Joe P RX 8:19/ RX 198 Kathy (10/b&p) 10:49/ (55/s) 570 Mr. Burns (16/g) 10:45/ (45/s) 262

5:00 Tim (20/b) 10:40/ (105/s) 669 Dave (20/g) 10:04/ (95/s) 620 Jail RX 10:48/ (75/s) 637 Meghan (14/r&b) 10:09/ (65/s) 627 Lindsey RX 9:24/ (75/d) 18:30 Ed O'R. RX 7:01/ RX 251

6:00 Lynne (Mod) 10:22/ (Mod) 631 Joanna (10/r) 9:58/ (55/s) 530 Caitlin (10/r&b) 9:12/ (65/s) 662 Mary (10/g) 11:20/ (15/s) 220 Joe (20/b) 10:16/ (95/s) 591 MK RX 9:25/ (55/d) 257