Triple Couplets/CF Kids-All Ages/Open Gym

[youtube https://www.youtube.com/watch?v=skHV4sTF3hI&w=560&h=315] Wednesday March 4, 2015

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

Open Gym: 6:00-8:00pm

WOD 5 min AMRAP 5 C2B 10 Deadlifts 155/105/80 Rest 2 min 5 min AMRAP 10 T2B 15 Power Cleans 135/95/75 Rest 2 min 7 min AMRAP 15 Wall Balls, 20/1410 20 Box Jumps, 24/20/20 Step Up

Skill/Strength: Mobility -Wrist-Forearm Mash out -Calf/Ankle Band work -Foam Roller/KB stretch out

Warm Up: 500 m Row then Lateral Band Walks OHS w/ Empty Bar KB SDHP OH Walking Lunges Flutter Kicks

5:00 Mercedes R+R/105/5/75/1+7/RX/2+11 Maria B+P/80/5+1/85/2+2/RX/2+5 Debbie PU/105/3+2/RX/1+10/RX/2+29 Joe L B/155/3+4/KR/95/1+18/20/20/2+24

6:00 Sean PU/155/4+5/115/1+19/RX/2+15 Mike RX/5/RX/1+14/RX/2+12 Katie PU/105/4+4/RX/1+18/RX/2+20 Jenny RX/4+8/RX/2+1/RX/3+1 Maggie JC2B/105/4/85/2+1/RX/3+1 Jose G/105/4/95/2/RX/2+15 Kathy R+R/75/5/45/2/10/20/2+14 Vic PU/145/3+4/95/2/20/20/3 Erik RX/4+12/RX/1+23/RX/2+19 Dennis RX/3+4/RX/1+20/RX/1+20

7:00 Melissa R+B/65/5/KR/45/2+10/10/20/3+9 Erika RX/4/RX/2+16/RX+16#/24/3+21

8:00 Sam Rx/7/Rx/2+12/Rx/3+23

9:00 John Mc Rx/4+5/Rx+155#/1+14/Rx+25#/2+23 Eddie Rx/5+14/Rx/2+7/Rx/3+18 9 Lives Rx/6+5/Rx/2+6/Rx/3+8 Dan B. Rx/6+4/Rx/2+7/Rx/3+19 Gary  Rx/5+2/Rx/2+8/Rx/2+10 Dan S. Rx/4+3/Rx/1+15/Rx/2+8 Sam B. g/105/5/KR/75/1+10/14/18/4 Mark PU/105/4/KR/75/1+10/14/20/2+15 Corinne PU/105/4+1/Rx/1+11/Rx+24in./2+8 Hannah Montana Rx/5/Rx/2/Rx/3

10:00 Uncle Jesse Rx/6+6/Rx/2+7/Rx/3+10 Kevin Rx/5+5/Rx/1+20/Rx/3+19 Tom PU/155/4+5/Rx/1+20/Rx/2+33 Ed Rx/5/Rx/1+15/Mod.(kb push press+ghd sit ups)/2 Metz Rx/2+2/85/1+10/Rx/2+1 MKC Rx/4/Rx/1+16/Rx/2+33 Dawn Rx/4+2/85/1+18/Rx/2+22 Rich b/115/5+2/k2e/95/1+17/14/20/3 Matt H. g/155/4+11/k2e/135/1+12/Rx/2+20