Grinding Chipper/No Kids Tonight/Open Gym/Yoga

topsWednesday January 21, 2015

No CF Kids Today!!!

Open Gym: 6:00-8:00pm Yoga: 8:00-9:00pm

WOD 0:00-10:00 15-12-9 Power Cleans 135/95/70 Burpees 12:00-22:00 3 Rounds 15 Deadlifts 185/130/85 12 BJs 9 S2OH 24:00-36:00 9-15-21 Power Snatch 115/80/60 Pull Ups *Mandated minimum 2 min rest between each group. If you finish within the time cap rest will be 2 min plus your time remaining.

Skill/Strength: Mobility

Warm Up: Coaches Choice Group Dynamic Warm Up

5:00 Jess Rx-7:21/130-95-9:50/70-76 reps Adrian Rx-8:24/135-105 reps/75-66 reps Felipe 115-7:25/115-9:59/75-79 reps Joe L 15-10:00/15-20" step ups-10:00/15-Jumping-8:38 Jim B 115-63 reps/115-99 reps/95-green-33 reps Rich 95-6:20/125-20"99 reps/75-green-81 reps Dan S 115-7:51/125-99 reps/75-69 reps Debbie 85-7:14/75-9:11/65-63 reps Maggie 85-5:45/85-9:20/60-blue-48 reps Meghan 65-7:08/75-8:13/75-red+blue-11:30 Jen P 55-8:15/55-108 reps/45-green-61 reps

6:00 Katie Rx-6:52/95-8:18/75-59 reps Juliette 35-6:00/45-18" step ups-5:58/35-red+blue-7:46 Matt G Rx 7:51/155-104 reps/Rx 73 reps Michelle 55-7:47/55-20" step ups-8:03/35-green-10:57 Jenny Rx 6:42/Rx-102 reps/Rx-61 reps Dan B Rx 6:15/135-7:55/Rx-81 reps Dennis Rx-7:45/Rx 99 reps/Rx 66 reps Jose 65-5:28/65-7:04/65-11:21 Erik W Rx 6:55/135-9:23/Rx 55 reps

7:00 Mimi 55-6:49/45-8:07/35-green+blue-9:50 Gary Rx 6:32/Rx 88 reps/DNF Rx 4 reps

9:00 Hannah Montana 75-5:40/75/24in.-6:01/155-11:20 Lindsey 85-6:29/75-6:37/45-11:19 Christy Rx-7:30/85-9:06/60-g+r-11:42 Eddie Rx-6:43/145-9:32/Rx-11:33

10:00 Joanna 75-5:45/75-6:45/55-11:11 Nutz 95-6:35/95-99 reps/80-11:23 Tom 125-6:47/145-103 reps/85-r-11:55 Ed Rx-5:44/Rx-9:58/Rx-11:00 Dawn 75-5:53/75-6:54/55-85 reps MKC 75-5:26/75-6:55/65-79 reps Meaghan 65-7:19/75/24in.-9:26/45-p+r-11:25 Uncle Jesse Rx-7:16/Rx-79 reps/Rx-9:20 Erika Rx-4:59/125-92 reps/Rx+85#-83 reps

Mobility, WODCoachComment