Jackie-Challenge WOD/Mobility/CF Kids

EasierWednesday January 6, 2015

Gold Standard 3pm-8pm Still Time to sign up, click here.

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

WOD Jackie-Challenge WOD 1K Row 50 Thrusters 45/35/15 30 Pull Ups

Skill/Strength: Mobility then EMOMx6 Odd:5 Burpees+20 DUs Even: 3 per arm KB Snatch+5 Goblet Squats

Warm Up: 2 Lap Jog 2 Laps High Knee skips 1 Lap Kareoke out 1 Lap Kareoke In Broad Jumps up -15 Jumping Jacks Bear Walk down -10 Air Squats Rusian Lunges u -10 per direction Plate halos -10 Plate G2OH

5:00 Mercedes red+purple/11:17 Glenna blue/11:46 Rich blue/11:05 Jim B green/12:26 Adrian Rx 10:04 Felipe Rx 9:22 Matt K Rx 10:04

6:00 Special K jumping/11:35 Juliette green/10:40 Matt G Rx 11:48 Tim M 35-blue/12:33 Jose blue/9:08 Phil Rx 10:21 Michelle green+blue/12:59 Jennay Rx 10:27 Joe W bluex2/10:29 Dan B Rx 8:09 Kathy redx2/13:36

7:00 Joe V red/10:49 Ed O Rx 8:01

9:00 Beetle Rx 8:09 Sewnig Rx 9:46 Nacho Rx 9:41 Christy Rx 11:12 Eddie Rx 7:24 Jess C Rx 11:11 Rachel Rx 12:35 Mel Rx 13:52 Ethan Rx 7:11

10:00 MKC Rx 10:54 Tommy Rx 8:57 Kevin Rx 8:57 Trish 15 Snatch Grip Thrusters-red+blue/13:42 Genelle blue/12:08 Mike S Rx 10:58 Melissa T 15#-red+green/11:58

Open Gym: Lori RX 10:03 Dan M RX 11:43 Shawn RX 8:58 Tim RX 12:48 Ash RX 7:50 Jen RX 12:14 Allie RX 11:32 MaryAnne RX 11:44 Ron RX 13:58 Sarah RX 11:59 Milo RX 11:38 Jackie Rx 9:39 Fred Rx 6:50 Mike Myren Rx 7:30 Vin Rx 10:01 Meaghan BandR/ 11:17 Joanna Rx 12:02 Greg (bands red/blue) 13:38 Mary Kate Rose Rx 12:39 Lisa Rx 11:23 Jen P. (bands red/blue) 12:59

CFB Kids, WODCoachComment