"343"/On-Ramp Begins/Happy BDay Mr Burns

Monday September 11, 2017

:-) Happy Birthday Mr. Burns :-)

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

On-Ramp Begins Today

Please arrive earlier than usual to allow for a self started warm up. We want to start the workout at :15 past each hour. If you have bunker gear bring it. If you have a vest or heavy gear, bring it.

WOD "343" 100 Deadlifts 145/115 30 m Lunges* 100 Power Cleans 95/65 30 m Lunges* 100 Power Snatch (G2OH) 65/35 43 Burpees

Men load a 45# pound bar – women load a 15# bar. First plate is 10#, second plate 15#, third plate 25#. Remove the outer plate after the completion of each lift. (Women can also load a ladies bar. Inner plate 15#, Outer plate is 25#. Snatch will be done with empty bar on parallettes.

*30m is the length of the turf up and down

Warm Up: 600 m Row then :40/:10 Air Squats In Place Inch Worms Jumping Lunges GHD Hip Extensions w/ empty Barbell Strict Shoulder Press Good Mornings Hang Muscle Snatch Bent Over Rows Then Hamstring and Back Mobility

Saturday Ade 26:00 Josh 34:15 MKC 35:55 Dawn 41:20 Halle 43:11 Jess C 42:42 Sew 47:13 John Mc 41:20 Chuck 42:00 Trent 35:57 Mel T 46:08 Jocelyn 44:54 Malopy 30:30

5:00am Mercedes 41:20 Kate 41:36 Debbie Vest 43:47 MEghan W. 45:58 Tim B. 59:31 Greg 46:20 Trent Clapping Matt K. 41:10 vest Phil 36:26 Jim N. Vest 49:11 Mike F. 43:15 Grant 48:11

0600 Vin 45:22 Victor 43:37 Jeremy 44:00 Kelley 50:31 Rob 45:58

0700 Katie 30:31 Marcia 20:44 Tim G. 115-HPC 39:33

0900 Milo 56:04 Dre 35:06 Ariana Jamie 44:10 Ed OK 40:40 Faarooq 58:46 Ray 39:12

1000 Genelle 56:10 PJ 29:43 Ace 49:44 Matt D. 48:31 Jack P.44:52 Murph 54:10 Elizabeth 42:45 Old Style 59:42 Erin G. 43:09 Jaymi 29:28 Sarah R. 48:55 Kevin 36:12 Meghan T.35:48 Kristay 30:09 Mark K. 47:41 Ed OR 47:56 Michelle 55:20 -completed 60 g2OH

1600 Sinker 51:34 Irene 32:03 Sarah R 35:40 Brett 51:35 Julio 50:28 Ash 38:27 w gear Tommy 56:48 William 39:55 Gary S 46:58 Kate Z 38:32 Victoria 47:44

1800 Shawn 49:39 w gear Marianne 46:18 Lori 42:46 Julie 43:01 w vest Lynne 51:30 Leanne 49:07 Jennifer 41:29 Maria 41:51 Jeny 47:03

1900 Carolyn 51:51 Matt 45:42 Tim 50:45 Mike 38:11

On Ramp, WODCoachComment