Apr 18 2014

WOD 4/19

All Levels
“Parking Lot Obstacle Course”
4 Rounds
100 M OVHD Walking Lunge
40 Burpees
100 M Med Ball Run
50 Wall Balls
60 KBS
*One person works at a time
*Two Person Teams
*Total time recorded

Saturday Skills Class with Coach Lindsey at 11:00!
>>Details HERE<<

 

 

Apr 17 2014

WOD 4/18

All Levels

A.  12:00 Alt. EMOM
even: 2-3 Sumo DL
odd: 6-8 V-ups

B.  4 Rounds
8 Burpee Broad Jump
250 M Row
50 M Farmers Carries @ 55 lbs, 35 lb

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All Levels – AM
Vy
Kerri
Beverly
Matt
Braden
Adrian
LaShea
Matt
Page
Jose
Ballet
Mr. T
Steve
Gilbert
Megan
Nick
Brooks 9:14
Todd 10:56
Kevin 12:07
Silas 11:30
Mer 12:37
Leah 11:18
Scott 11:32
Chris 10:36
All Levels – Noon
Jared 10:08
Tornado 8:57
Shannon 11:57
Brande 11:49
Stephanie 12:32
Apr 16 2014

WOD 4/17

Performance & Foundations
4 Rounds
6 Deadlifts
6 Hang Power Clean
6 Push Press
6 Back Squats
6 Pull-ups
400 M Run

M: 95 lb, W: 65 lb

*Barbell should not be dropped until all barbell movements are complete each round

“Tell me and I forget. Teach me and I remember. Involve me and I learn.”-Benjamin Franklin

 

Foundations & Performance – AM
Brian 14:34
Tineke 15:51
Sarah 14:55
Michelle 16:47
Beverly 13:49
Ivan 14:28
Vy 13:59
Matt 15:54
Humberto 14:08
Bryan 17:56
Adrian 16:54
Melanie 14:16
Fernando 18:28
Emily 18:16
Liz 14:28
Chris 14:14
Roland 16:40
Jose 15:43
Healy 15:51
Ballet 14:55
Page 12:20
Red 18:20
Dayna
Steve
Jake 18:12 (3)
Claudia 16:32
Tow Matt 15:00
Gilbert 13:04
Tom 14:37
Mr. T 17:54
LaShea 14:21
Todd 19:36
Kristine 17:45
Ray 15:18
Mercy 19:48
Erica 16:41
Matt 19:51
Ladies
Mary 15:16
Lulu 16:00
All Levels – Noon
Nicole 14:57
Brooks 11:55
Komal 18:33
Alex 18:02
Mer 17:22
Foundations & Performance – PM
Jessica 12:36 rx
Chris 14:50 rx
Tornado 16:56 rx
Mark 10:44 rx
Sean 13:40
Phil 12:23
Matt 12:48 rx
Adelle 15:02
Leah 14:26
Brad 13:48 rx
JRod 13:53 rx
Kim 15:19
Chris 12:55
AG 13:27
Shanon 13:38
Mesgana 14:00
Apr 15 2014

WOD 4/16

Performance & Foundations

A. Snatch DL + Hang Power Snatch x2+1×5 Rest 2:00
B. Front Squat x3x5 @ 80% Rest 2:00
C1. Scap Pull-ups x5x3 (:04 hold)
C2. Hollow Rock x8x3

“Freedom comes from strength and self-reliance.” -Lisa Murkowski

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Shout out to Dr. Askey: Still showing some CFA pride with the Push Up Man!

Performance & Foundations – AM
Liz
Emily
Red
Rulin
Mr. T
Josh
Humberto
Sarah
Sissy
Gage
Ken
Tineke
Mitch
Matthew
Vy
Jessica
Megan
Jake
Stephen
Ballet
Kayleen
Jessie
Tow Matt
Jose
Tom
Silas
Jenny
Mercy
Ray
All Levels – Noon
Billy
Todd
Bianca
Jessica
Dustin
Foundations & Performance – PM
Malia
Brian
Madison
Sydney
Ian
Amy
Fernando
Adelle
Melissa
Matt
Nick
Dan
Lee
Mesgana
Chandan
Arun
Chris
Cassie
Paul
KJ
Brad
Rahul
Carrie
Nicole
Lulu
Apr 14 2014

WOD 4/15

Performance & Foundations
Two Person Teams
100 Double Unders
80 Russian KBS @ 24K/16K
60 Burpees
*One person works at a time Work can be split in any fashion

then immediately begin

Rowing Ladder
500 M – 400 M – 300 M – 200 M – 100 M
*Each athlete will row each distance one athlete works at a time

*Total time recorded

 

“Always be yourself, express yourself, have faith in yourself, do not go out and look for a successful personality and duplicate it.” -Bruce Lee

Performance & Foundations – AM
Gage/Josh 20:50
Sarah/Shauna 22:35
Alex/Ivan 19:21
Brooks/Braden 19:23
Matt/Vy 21:14
Adrian/Lee 23:41
Janet/Humberto 23:05
Sissy/Mel 24:18
Page/Ballet 19:57
Claudia/LaShea 23:37
Matt/Jose 21:15
Red/Jessie 23:55
Nick 15:45
Gilbert/Steve 23:37
Ray/Billy 19:45
Mercy/Jenny/Erica 21:38
Ladies Class
Mer 17:08
All Levels – Noon
Bianca 19:56
Performance – PM
Gil/Ian/Brian 21:05
Malia/Amy
Jeri/Jessica 21:49
Jeanette/Joy 25:54
Phil/Matthew 21:26
Kevin/Kline 26:00
Sean/Chris 21:44
Kristine/Ade 23:43
Jarret/ABC 21:45
KJ/Nicole 22:01
Mark/Allyson 19:05
Carrie/Missy 23:16
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