1. Front Squat 3,3,3,3.
2. Push Jerk 2,2,2,2.
3. 20 GHD Sit Ups x 4.
4. 5 Weighted Pull Ups x 4.
Rest as needed between sets.
Then.
3 Rounds
50 Double Unders
10 Burpees
Post loads, Rx'd or not and time.
This Thursday, Friday and Saturday is "Share The Pain" weekend. All CFEC members can bring a friend (up to 3) with them to any class they are attending for FREE. It's the perfect way to introduce those that you know and love to CrossFit.
5:15am
Rose 140#/100#/Rx/-
Adam 175#/115#/Rx/15#/-
Dre 160#/95#/Rx/-/10:10
8am
Tina R. 98pr/73pr/Rx/–
Sabrina 103/63/Rx/–
Hunter 43/43/ghd work/pu work
David L. 275Pr/135/Rx/35strict
9am
Spears 265#PR/195#/Rx/35#/4:50Rx
Tina 125#/95#/Rx/10#/7:20Rx
Chad 200#/155#/Rx/70#/3:55Rx
Pamela 55#/50#/Abmat/band/13:01
Jeff M. 200#/195#/Rx/53#/4:12Rx
Traci 88#/73#/Rx/5#/9:33Rx
10:15am
Dustin S. 215#/175#/Rx/35#/4:11Rx
Kim S. 65#/30#/Rx/band/–
James 245#/175#/Rx/35#/4:53Rx
Monica 123#/93#/Rx/18#/4:11Rx
Baron 135#PR/135#PR/Rx/15#/7:43
Tiffany 113#/93#/Rx/18#/6:19Rx
5pm
Sara 103#/93#/Rx/20#/7:13Rx
Jarodd 205#/145#/Rx/–/7:50
Matt 225#/225#/Rx/–/6:17Rx
Bill 205#/185#/Rx/18#/–
Sarah 103#/93#/Abmat/band/6:36
Alex 133#/113#/Rx/25#/5:17Rx
Eric 145#/105#/Rx/5#/11:57Rx
Dano 205#/185#/Rx/35#/7:42Rx
Sonya 83#/73#/Abmat/5#/12:10Rx
Gary 75#/115#/Rx/18#/5:48
Sloane 148#/-/15#/5:29Rx
Kim 118#/103#/Rx/18#/4:16Rx
Shawn 235#/185#/Rx/71#/3:07Rx
Front Squat 45#x3,65#x3,95#x3,95#x3.
Push Jerk 65#x3,95#x3,95#x3,95#x3.
10 GHD Sit Ups x 4.
3 Min jump rope, I can’t double under (I almost did twice)
25 Min
Thanks for the wod and the motivation
Cam
Good job, Cam. Keep up the good work.
Keep it up, Cam! Come visit us in SD sometime!
But wanna comment that you have a very decent internet site, I enjoy the design and style it really stands out.