Conditioning
5 Sets
30 Seconds 100% on Airdyne
10 Burpees
Rest 3 minutes
+
3 Rounds
20 Wall Ball 20#/14#
20 Box Jumps 24"/20"
Post time minus 12 minutes and time.
Strength
Deadlift 5 X 5
1 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk X 5
20 DB Single Leg Calf Raise each leg X 4 (foot on plate)
Post loads.
ANNOUNCEMENT: Today, Friday and Saturday is "Share the Pain" weekend. Bring a friend (up to 3) with you to any class you're attending for free. Introduce CrossFit to all you love and help them get healthier and fit.
Also, I want to thank you all for responding positively to my "chalk use" speech. The problem has gotten much better. For those of you that have not heard the speech, I will go over it here. When using chalk during your workout I want you to think of the chalk bucket as a toilet bowl and you're using it to go to the bathroom. When you use the toilet to go to the bathroom, you should never walk away from the toilet until you have finished your business in the toilet. For those of you that have to clean the bathrooms in your home, you know what I'm talking about. When you walk away from the toilet before finishing your business there, you leave a gross mess. Now, when you use the chalk in the gym, remember to finish your business in the bucket before you walk away. Don't walk away until all your business is done in the bucket. Keep up the good work.
5:15am
Conditioning
Justin D. 4:31 Rx
JoJo 4:24 Rx/-
Melissa 6:02 Rx/7:58 Rx
Shawn 4:13 Rx/6:40 Rx
Stephanie 5:09 Rx/8:00 Rx
Grace 5:39/8:15
Rose 6:00 Rx/11:31 Rx
Chrissy 5:59 Rx/7:50 Rx
Tom T. 5:54/9:09
Diana 4:20/7:54
Strength
JoJo 295#/185#/35#
Newman 315#/185#/20#
Justin D. 315#/155#/35#
Monica 185#/103#/20#
Julia 170#/108#/25#
8am
Conditioning
Jeff C. 4:48Rx/6:37Rx
Julie 6:37Rx/6:47Rx
Shelly 8:14/12:48Rx
Strength
Tiffany 145#/100#/–
Wow, you’re lookin’good Chalk Bucket!!! Have you been working out???
9:00am
Conditioning
Tina 6:03 Rx/6:49 Rx
Traci 6:31 Rx/8:05 Rx
Briley 5:00 Rx/5:49 Rx
Strength
Teshina 225#/138#/25#
Brandon 225#/135#/20#
Chad 275#/175# PR HSC/-
10:15am
Conditioning
Michelle 5:26Rx/9:09Rx
Julia 5:32Rx/6:20Rx
Strength
Tony A. 405#/185#/-
Dustin S. 277#/177#PR Jerk/-
James 275#/185#/-
Lisa 185#/108#/-
5pm
Conditioning:
Greg 6:30Rx/9:33
Holden 5:36/8:06
Matt 5:55Rx/8:04Rx
Sarah 6:09Rx/7:15Rx
Yvette 5:27/7:03
Scott 5:10Rx/9:08Rx
Sabrina 6:54Rx/8:48Rx
Jim D. 5:07Rx/9:55Rx
Emanuel 8:15Rx/12:55
Felica 11:55 (4Rds)/8:20
Dano J. 6:29Rx/11:10
Eric 7:16Rx/9:24Rx
Tom 8:30/10:12
Sonya 7:02/12:42Rx
Jarodd 5:05Rx/–
Strength:
Mike 285#/165#/35#
Jessica 125#/93#
6pm
Conditioning:
Gary 5:31Rx/8:37Rx
Steve-O 4:40Rx/7:49Rx
Ryan 6:05Rx/9:57Rx
Tina R. 7:12Rx/7:52Rx
Tyler 7:13Rx/7:38
Kristi 7:17Rx/8:17Rx
Strength:
Lenny 275#/185#/35#
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