BJOs-KB Swings-Burpees/Back Squat/Happy BDay Chris/CF Kids-Varsity

RockyMonday Nov 16, 2015

!!!Happy Birthday Chris E!!!

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

WOD AMRAP 8 8 Box Jump Overs 24/20/20 Step up 8 KB Swings 70/53/35 8 Burpees

Skill/Strength: Back Squat 4x10 across Start with 2-3 rounds of 5's, add load and build to weight for your 4x10.

Warm Up: :30 work -Hip Opeinings -Standing Knee to alt Elbow -Air Squat -In Place Lunges -Jumping Jacks -Push Ups -Plank Jacks -Mountain Climbers -Dive Bombers -Burpees

5:00 Mercedes 35/4+10 Maria 27/4+9 Anne 25/5 Kate 25/4 Andy 53/4+11 Chuck 53/3+20 Lisa Rx/4+11 Phil Rx/3+22 Meghan 35/3+19

6:00 Victor 53/4+2 Matt G. Rx/3+17 Jose 44/4+8 Tim 53/4+6 Vinsanity 53/5+1 Silent Assassin 44/4 Rocky 53/4+3 Joe W. 44/4+8 Erik Rx/4+19 Special K. Rx/4+11 Andrea 35/3+21 Michelle 18/25/4 Kathy 20/4 Juliette 18/20/5+8 Jennay Rx/4+17

7:00 Thee Peoples Coach Rx/4+2 Curtis Rx/5+10 Joe V. 35/4

8:00 Felipe 53/5+13

9:00 Beetle Rx/6 John Mc Rx/5+2 Bill 35/4 Mike S. 20/35/4+16 A-train 62/5 Liz 27/4+5 Angie 35/Mod./4+18 Ms. February 44/5+3 Bam-Bam Rx/4+19 Sophie 27/3+20

10:00 MKC Rx/4+19 Meaghan Rx/3+8 Mickey Mouse 20/53/4+16 Eddie Rx/6+10 Dan S. 20/70/4+1 Tom Rx/5 Melissa 20/4 JAckie Rx/4+8 Fred Rx/4+15

6:00 Marianne 20"/35#/3+1 Shawn 24/53/5+1 Dawn 20/35/4+20 Lori 20/35/5+22 Joanna 20/44/4+3 Malopy RX/5+21 Dave RX/6+8 Mary 18/10/3+8 Shelby 20/44/5

7:00 Debbie 20"/27#/6+1 Nestor RX/3+18 Marlene 20/27/4+12 Matt B. RX/4+5 Eric 24/53/3+12