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Warm-up
1 Time:
Dynamic
3 Rounds 5 Reps of:
Mountain Climbers, Slamball
Shoulder Triplet, Jumping Jacks
WOD
8:45 class
FRAN
21 – 15 – 9 Reps of:
Thrusters
Pull-ups
Jimmy 95 lbs 8:13
Matt S 65 lbs 8:13
Nate 95 lbs 8:31
Duffy 85 lbs 7:38
Matt D 65 lbs 11:27
10:00 class
Cards!
*Face cards were removed from deck.
Amir KB 20 lbs
Omar KB 26.5 lbs
Nadia KB 44 lbs
Matt D KB 26.5 lbs
Steve KB 20 lbs
Cool Down
Lead by Duffy…his choice
Warm-up
CFCCT 1
Skill Work
3 Rounds Max Effort of:
Top Plank
Hang from Bar
Dips
WOD
2 Rounds with 2 minute rest between rounds:
Each station =1 minute work then 1 minute of rest
Row
Box Jumps
Jump Rope
Wipers
KTEs
Cool Down
10 Pass Thru
Samson Stretch
Knee to Chest
Cobra
Amir 630
Mindy 913
Sir 947
Tom K 885
Scott B 933
Jeff 894
Georgie 922
Craig 948
Jimmy 1092
Joan 1003
Warm-up
Dynamic Warm-up 1X
10 Squats, 10 Presses, 10 Deadlifts,
30 Jumping Jacks, 10 Front Squats,10 Push Presses
10 SDLHP, 30 Jumping Jacks, 10 Overhead Squats
10 Push Jerks, 10 Med Ball Cleans, 30 Jumping Jacks
Skill Work
10 minutes of your choice!
WOD
Not for time, 5 Rounds of :
12 One Arm Dumbbell Suitcase Deadlifts
12 One Arm Strict Press
Cool Down
10 Pass Thru
Samson Stretch
Knee to Chest
Cobra
Mindy
Sir
Courtney
Robert
Rob
Margo
Georgie
Warm-up
1 Time:
Dynamic
3 Rounds of:
10 Mountain Climbers, 10 Slamball
10 Shoulder Triplet, 50 Jump Rope
WOD
Strength
3 Rounds of:
5 Dead Hang Pull-ups
5 Dips
Metcon
3 Rounds for time:
50 Step-ups
30 Slam Ball
20 Wipers
Cool Down
2 Rounds of:
Samson Stretch
Cobra
Knee to Chest
Child’s Pose
*5 PM class did the Broom Stick mile!
Craig, Matt, Heidi & Michelle
Warm-up
Dynamic Warm-up 1X
10 Squats, 10 Presses, 10 Deadlifts,
30 Jumping Jacks, 10 Front Squats,10 Push Presses
10 SDLHP, 30 Jumping Jacks, 10 Overhead Squats
10 Push Jerks, 10 PVC Cleans, 30 Jumping Jacks
Skill Work
5 – 5 – 5 – 5 – 5
Hang Power Snatch
WOD
Not for time:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Reps
Ketllebell Squats (Heavy pair)
Push-ups
Cool Down
2 Rounds of:
10 Pass Thru
5 Slow Mt Climbers
Knee to Chest
Mindy 26.5 lb KB
Sir 35 lb KB
Rob 26.5 lb KB
Matt 35 lb KB
Michelle 26.5 lb KB
