Front Squat-Jerks-Dubs/C&J/CF Kids/Boot Camp/Happy BDay Meghan

Thursday June 29, 2017

:-) Happy Birthday Meghan T :-)

CF Kids:JV(6-12 years)11:15-11:50am Varsity(13-17 years)12:00-1:00pm

Boot Camp:5:00-6:00pm

WOD 3 Rounds 10 Front Squats 155/115/85 10 Jerks 50 DUS (150 Singles)

Oly Strength: C&J 3+1@65% 3+1@70% 3+1@75% 3+1@80% 2x3+1@85%

Warm Up: Mobility Hips/Hamstrings/Front Rack then Band Walks -Side step up and back along rig -Front and Backs then :20 work/:10 rest -Banded Side Hops -Single Leg Lifts (right) -Single Leg Lifts (left) then Box Jump from distance 5x3, focus on fast hips vs. box height then C&J Tutorial

5:00 Mercedes 65-s\10:09 Kate 45\10:58 Meghan 65-5\8:11 Debra 85#FS-Mod-DU\8:04 Jim N. 115\12:18 Chuck 85-s\10:37 Louis Rx\10:33

6:00 Victor 95\9:29 Vinsanity 115\10:42 Josh Rx\9:57 MKMC 85\8:48 Jennay Rx\11:15 Shannon 35-s\11:10

7:00 Curtis Rx\9:09 Faarooq 115-s\11:35 Jake 75-s\11:32

9:00 Beetle 135\8:28 John Mc. 135\ Christopher Mod\11:06 Jaymi 55\5:55 Andre 115-s\7:47 Bill 75-s\10:48 Kristy 65\6:42 Ray 135\9:14 Jamie 55-s\9:28 Victoria 65-s\9:18 Mark 55-s\7:19 Sam RX\7:00

10:00 Malopy 95 \6:00 Jen 65 s\8:00 S Reed 75 s\9:08 Sarah R 65 s\7:40 Julia 85 s\10:27 Samantha 50 S\10:28 Meghan 65 s plus 20# VEST\9:21 Marianne 55 s\8:59 Jack 135 s\ 11:54 Elizabeth 35 s\11:30 Amy 55 s\10:30 John 135 s\14:25 Ed O'R Rx\13:49

4:00 Sam 95-S\11:15 Gary RX\13:17 Genelle 75-S\11:48 MKR 95\13:40 Chris 115\7:56 Grace 65-S\14:08 Joey 135-S\16:40 Julio 115-S\13:03

6:00 Nick 115\13:39 Lori 75\10:56 Brett 95\11:20 Christine 65-S\9:20

7:00 Paris 95-S\11:18 Matt 115-S\10:09 Dawn 65\12:34 Allie 95\10:35