Row-KB Snatch-KB OH Squat/Front Squat

Monday December 22, 2014 CF Kids: Varsity (13-17 years)5:00-6:00pm This means NO Adult CF Class at 5:00pm

Holiday Hours this week: Wednesday Dec 24: 8am, 9am, 10am & 11am. No Open Gym, No CF Kids, No Yoga Thursday Dec 25: Closed Friday Dec 26: 8am, 9am, 10am & 11am

WOD 12 min AMRAP 20 Cal Row then 20 KB Snatch (Alternate each rep)53/35/27 10 per arm KB OH Squat 53/35/27

Skill/Strength: EMOM 6 3 Pause Front Squats at 50% of 1RM, :05 second hold at bottom (focus on good positioning)

EMOM 6 Push Jerk Min 1: 3 Unbroken Push Jerks Min 2: 4 Unbroken Push Jerks Min 3: 5 Unbroken Push Jerks Min 4: 6 Unbroken Push Jerks Min 5: 7 Unbroken Push Jerks Min 6: 8 Unbroken Push Jerks All at 75% 1RM

Warm Up: Plate Pushes KB Swings HRPU Pry Squats Jumping Lunges

5:00 Mercedes 20/4+27 Reese 18/Mod.18/4 Rich 27/4+4 Wendy 18/15/4+10 Jim B. 25/3 Erin 10/Mod.10/3+26 John V. 27/Mod.27/3 Matt K. 35/4+22 Maria 20/Mod.20/4+23 Meghan 27/Mod. 27/3+6 Lisa Rx 3+20

6:00 Joe C. 25/Mod.25/3+20 Victor 35/Mod.35/3+9 Sean 35/Mod.35/3+5 Denni$ 53/Mod.53/2+20 Vin 35/3+16 Erik 53/Mod.53/3+7 Adrian 44/Mod.44/3

7:00 Big Mac 35/Mod.35/3+10 Jessica D. Rx 2+38 Marianne 15/Mod.15/3+20 Kate 18/Mod.18/3+15 Jenny Rx 4+2 Katie Rx 2+3 Terri  18/Mod.18/3+27 Michelle 20/Mod.20/3+12 Andrea 18/Mod.18/4+10

9:00 Mal 27/4+2 Corinne 15/Mod.15/3 John Mc Rx 3+9 Russ Rx 3

10:00 MiMi 15/10/3+6 James 35/2+34 Eddie Rx 3+17 Glenna 20/2 Kevin 53/3+20 Travis 53/Mod.53/ Ray 35/3+30 Meaghan 20/3+10 MKC 27/3+15 Hannah Montana 27/3+15 Uncle Jesse Rx 2+10 Jon V. Rx 3+10 Fred Rx 3+11

4:00 Ron 35/3 Reed 15/3+20 Jeremy 35/35mod/3+30 Sink 35/53mod/3+30 Doug 18/3+5 Sarah 20/4 Jared 18/2+30 Sam B 15/3+20

6:00 Dan 35/3+7 Ed Rx 3+3 Tony 35/3+3 Jeff 35/3+22 Malopy mod Mary 10/2+14 Joanna 27/3+6 Paula 15/3+10 Gary Rx 2+20 Chris 53/35/2+27

7:00 Catie 20/4+33 Allison 20/3+3 WELCOME BACK!!!! WE MISSED YOU!!!! Stella 15/10/3 Nick 18/3+20 Nestor 18/2+10 Marlene 15/2+10 Matt 44/2+16