Triple Double/No CF Kids/Open Gym

dignityWednesday March 18, 2015

!!!NO CF KIDS Today!!!

Open Gym:6:00-8:00pm Free Intro:6:00-7:00

WOD AMRAP 12 of: 30 Box Jumps 15 Front Squats 155/105/75 2. At the 15:00 mark AMRAP 6 of: 10 Squat Cleans 135/95/65 10 Ring Dips/paralette Dips 3. At the 25:00 mark AMRAP 3 of: 6 Thrusters 115/80/55 6 C2B

Skill/Strength: Mobility -Wrists/Forearms -Hips -Shoulders Barbell movement warm up

Warm Up: 3 Rounds :40 each Jumping Jacks Mountain Climbers In Place Inch Worms Jumping Lunges

5:00 Mercedes 65/2+44/55/2+6/55/R/2+6 Rich 90/2+35/80/2+15/75/2+7 Phil Rx/2+6/Rx/1+6/Rx/2 Dan Rx/3+17/Rx/2+4/Rx/2+6 Meghan 65/2+37/65/2+1/55/G/3 Jen P 65/3+3/55/2+1/55/G/2+5 Matt K 135/2+11/115/2+3/95/2+4 Jessica D. weightlifting

6:00 John 105/3/95/2/85/2 Lloyd 85/3/85/3/135/1+6 Sean 115/2+37/115/1+17/95/PU/2 Kathy 45/2+21/45/2+2/45/ R+R/2+2 Mike 115/2+34/115/2+1/95/2+1 Vic 95/2+24/95/2+10/75/PU/2 Jose 95/3/75/2/75/G/2+6 Maggie 75/3+16/65/1+6/65/1+7 Tim 115/2+40/115/2/95/R/2

7:00 Brett 65/2+5/65/1+7/65/2 John V. 55/2+32/55/2/55/2+2

9:00 Eddie Rx/3+7/Rx/1+14/Rx/2+6 John Mc Rx/2+28/Rx/2+3/Rx/2+7 Frank Rx/3+22/Rx/3+6/Rx/4+1 Dan S. 115/2+26/95/2+2/75/2+2 Sam B. 18in./75/3/65/1+7/55/G/2+5 Julio 20in./115/2+25/75/2+2/95/2+2 Amanda 18in./65/2+34/55/1+11/55/G/1+6 Hannah Montana Rx/2+27/95/2/Rx/2+3 Corrine 80/2+25/70/2+4/65/PU/2+4 Christy Rx/2+29/95/2/85/p+g/2+2

10:00 John W. 18in./155/2+10/135/1+10/115/Bl./2+1 Kevin 135/3/115/Ring Dips/2+4/95/3 Tom Rx/2+30/135/Matador Dips/1+14/115/PU/2+3 Uncle Jesse Rx/3+32/Rx/2+1/Rx/3 Jail 85/3/75/2+10/65/2+6 Tricia 20in. step ups/Mod./3+16/Mod./2+7/Mod./r+b/2+14 Dawn 85/2+13/75/2+1/65/2+2 Genelle 75/2+32/55/2+5/55/p+r/2+6 Ed Mod./1+20/Mod./4+5/Mod./3