Thrusters-Burpees/Back Squats/CF Kids-Varsity

Monday November 27, 2017

:-) Happy Birthday Tim G :-)

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

WOD Cap10 50 Thrusters 95/65/45 EMOM-4 Burpees* *Workout starts with burpees

Strength: Back Squat 5@70% 1@92% 5@75% 1@92% 5@80% 1@92%

Strict Press 7x5, climbing. Start at 55%

Warm Up: 40m Shuttle Sprints (Front to Garage 2x) Walking Toe Touches (length of rig and back) Bear Walk (length of Rig) Inch Worms (bact to front of rig) Grab Barbell 15 Jumping Back Squats 15 Good Mornings 10 Back Rack Presses 10 Thrusters 15 Bent Over Rows

0500 Mercedes 45 6:45 Kate 25 9:38 Jocelyn RX 42 Meghan W 55 8:53 Mel RX 37 Tim B RX 41

0600 Victor RX 6:49 Curtis RX 5:46 Joe V RX 8:32 Tim W 75 8:43 Jeremy S 75 8:57 Katie RX 5:45

0700 TPC 65 6:49 Sauce 55 8:43 Samantha RX 2:37 Jose 65--JX 4:00 Debbie MOD 100 Marcia PVC 4:44 Faarooq 75 9:46

0900 Beetle RX 5:39 Milo 85 37 Dre RX 6:33 Matt G RX 8:53 Phil RX 4:44 Rob 65 4:34 Jaymi 35 4:55 Erin GA 55 8:43 Ray RX 6:30

1000 Meghan T RX 5:42 Halle RX 5:31 MKR RX 4:53 Genelle 55 8:53 Sharon 25 7:06 Tony RX 7:29 Donovan 75 3:55 Murph 75 4:59 Jack 85 6:37 Eddie RX 4:55

4:00 Sinker 75/7:42 Coffey 79/5:42 Reese 35/4:59 William 65/7:41 Kelley 45/7:47 Gary Rx 41 reps Timmah 75/6:36 MKC Rx 7:56 Julio Rx 7:57

5:00 Varsity Ryne 15/5:59 Rachel 15/4:59 Ryan 15/5:45 Joanne 15/5:25

6:00 Lori 55\5:45 Mrs. Coffey 35\4:53 Lisa RX\9:58 Ian RX\25 Allison 55\7:48 Fred 65\25

7:00 Drake Mod\9:05 Mike WX\6:17 Leanne 45\9:39 Jeremy RX\6:40 Matt B. RX\9:46 Mr. Reed RX\7:54 Tommy RX\7:55 Ed RX\8:54 Mrs. Reed 55\7:53 Brett RX\9:57