Sprints/Back Squat-Deadlifts/CF Kids-Varsity

quotes-all-day-13-11-0201 (1)Monday May 4, 2015

CF Kids Varsity(13-17 years) 5:00-6:00pm

WOD (weather permit) 6x200 sprints :45 rest If rain Death by 10 meters (14 min cap)

Skill/Strength: Back Squat 5x5+5# from last weeks (If work gets too hard, perform 3x5 and work for 5x5 Wednesday) Deadlift 1x5+5# from last week

Warm Up: 500 m Row (250 easy/final 250 hard) Then EMOM Squat Tuck Jumps Inch Worms OH Walking Lunges 35/25/15 Lateral Hurdle Hops Then Hip Mobility

5:00am Jess 40, 40, 45, ?, 52, 50 Jim B 51.3, 55.7, 1:01, 1:01, 1:02, 54 Kate 1:01, ?, ?, ?, ?, ? Ryan 39, 39, 39, 39, 39, 39 Mel C 1:02, 1:15, 1:15, 1:15, 1:15, 1:15 Wendy 1:30, 2:00, 1:30, 1:40, 1:35, 1:20 Meghan 1:10, 1:10, 1:10, 1:10, 1:10, 1:10

6:00 Matt G 1:01, 1:01, 57, 59, 1:03, 42 Tim G 1:01, 58, 56, 59, 57, 50 Erik W 50, 53, 53, 56, 56, 52 Dan B 41, 46, 49, 49, 47, 46 Victor 54, 1:10, 59, 1:03, 1:00, 58 Jennay 1:10, 1:10, 1:10, 1:00, 1:20, 1:00 Michelle 1:18, 1:18, 1:22, 1:24, 1:25, 1:21 Kathy 1:04, 1:05, 1:02, 59, 1:02, 1:02 Jose 50, 55, 55, 53, 56, 53 Vin 47, 50, 49, 50, 50, 49 Maggie 50, 50, 52, 50, 55, 50

7:00 Chris K 47, 57, 1:00, 1:04, 1:10, 1:05 Shawn S 46, 50, 50, 53, 52, 48

9:00 Sam B Lifting Tim M 48, 53, 54, 55, 53, 50 Christy 57, 1:04, 1:09, 1:10, 1:11, 1:01

10:00 John W 250m Row/ 55.3, 55.9, 58, 57.1, 58, 56.1 Jesse 56, 47, 47, 51, 54, 48 MKC 57, 59, 1:00, 1:04, 1:04, 55

4:00 Chris E. 44,50, 58, 53, 57, 48 Jail 54, 1:07, 1:09, 1:11, 1:15, 1:25 Christine 45, 1:00, 1:00, 1:08, 1:10, 1:02 Dawn 56, 1:09, 1:09, 1:11, 1:10, 1:10 Jeremy 45, 52, 59, 54, 58, 50 Sarah 1:07, 1:13, 1:59, 1:15, 41, 1:14 Jen 1:07, 2:00, 2:00, 1:25, 2:25, 2:25 Adrian 51, 59, 1:05, 1:11, 1:15, 1:09 Tom 45, 1:03, 57, 55, 1:00, 53 Dan 42, 51, 57, 57, 1:00, 55 Tony 45, 50, 1:00, 1:05, 1:05, 1:08

6:00 Curtis 52, 55, 54, 53, 59, 57 Gary 49, 55, 56, 59, 50, 1:02 Dave May 44, 45, 46, 49, 53, 54 Shelby 58, 1:01, 1:05, 1:10, 1:14 Steve 51, 52, 53, 56, 58, 1:01 Lori 1:02, 50, 1:03, 1:04, 1:09, 1:07 Milo 53, 52, 52, 54, 56, 52

7:00 Debbae 46, 53, 56, 1:01, 1:04, 1:07 Ron 55, 1:07, 1:10, 1:16, 1:20, 1:12 Matt B. 50, 51, 59, 56, 59, 1:09 Nick 59, 1:05, 1:10, 1:25, 2:55, 2:53 Jcohn 1:03, 1:15, 1:21, 1:26, 1:33, 1:38 Jackie lifting