Power Clean-Front Squat-BMU/Back Squat/CF Kids-Varsity

HardWork_Inset2Monday Nov 23, 2015

CF Kids: Varsity(13-17 years)5:00-6:00pm **Reminder** Varsity will meet at 11:00 this Wednesday...No PM Varsity/NO PM Open Gym

Join Us at Beverly Park Thanksgiving morning at 9:00am for a friendly game of AM vs.PM flag football. Get a little workout in before the festivities at home with family.

WOD 5-4-3-2-1: Power Clean 165/115/90 Front Squat 165/115/90 BMU

Skill/Strength: Back Squat 5x10 Climbing Today is about "feel" How are you feeling? We want volume, but don't sacrifice form because you feel you need to climb in weight. 50 back squats is a LOT! Save the really heavy lifting for Friday and get reps in today at a challenging weight, but not too challenging.

Warm Up: 600 m Row then Group Dynamic Warm Up

5:00 Jess D 115-Purple/6:22 Mercedes 70-BPU/5:22 "Ralph" 155-JBMU/7:57 Maria 80-125 Deadlift-JBMU/5:39 Ray 145-JBMU/:12 Kate 65-BPU/5:35 Matt K 155-JBMU/5:20 Debbie65-BPU/4:26 Phil 165-JBMU/5:04

6:00 Victor 115-BPU/5:41 Shawn S 155-JBMU/5:21 Bam Bam 165-BPU/5:20 Sean R 115-BPU/6:31 Jose 95-BPU/5:23 Rocky 115-JBMU/28 reps (Back tweak) Erik W 165-JBMU/7:19 Tim G 135-JBMU/5:53 Andy N Rx 10:22 Michelle 55-BPU/5:54 Joe W 85-BPU/6:37 Vin 115-JBMU/5:34 Andy Z 55-JBMU/5:16

7:00 TPC 165-JBMU/10:21 Donna 45-BPU/ 7:39 Curtis Rx 7:28 Shannon 45-BPU/5:17

9:00 John Mc 165-jbmu/6:20 Bill 75-brr/7:04 Jacob 165-bpu/7:00 ML 95-bpu/5:38 Ethan Rx/5:16 Matt J. Rx/5:57 A-Train 115-jbmu/6:17 Sophie 85-brr/6:54 Corinne 95-jbmu/5:16 Tiffany 85-jbmu/6:43 Fred Rx/4:51 Eddie 155/bmu/5:50

10:00 MKC 95-jbmu/5:43 Kevin 135-rmu/6:05 Joe V. 105-jbmu/6:24 Jennay 115/jbmu/4:08 Joanna 85-jbmu/5:39 Melissa 25-brr/7:28 Genelle 65-bpu/5:00 Tom 165-jbmu/7:18

4:00 Reed 75PC-55FS-BPU/7:12 Ron 135-JBMU/8:33 Miller Time 165-JBMU/6:32 Sinker 135-BPU/7:09 MKR 90-BPU/7:03 Ehlers 135-Blue/6:23 B-Rad Rx 6:31

6:00 Shelby 90-PU 3:26 Greg 65 Jump.PU 6:43 Matt G 165 6:43 Juliette 3:15 Dave May 7:29 Lori 75 6:44 Sewnig 5:55 Sarah 75-PU 4:52 Glenna 75-Jump 3;49 Ashley 115-B/PU 4:32 Tim M. 155-B/PU 6:44 Allie 85-Jump 6:00 Dawn 65-Jump 5:34 Boyle 165-B/PU 8:22 Barbara 65-Jump 3:45 Geri 35-RR 4:05

7:00 Andre 65-Jump 7:30 Malopy Rx 3:46 Ed 165-Jump 8:28 Jim B. 155-B/PU 11:04 Nick 125-B/PU 10:30 Erik 95-Jump 9:25 Jackie 115-Jump 9:49