Overhead Squat 5,3,2,2,1,1
Then.
4 Minutes of Max Reps of Push Jerks 95#/63# (Comp. 135#/93#)
Rest 1 Minute.
3 Minutes of Max Reps oF KB Swings 53#/35# ( Comp. 70#/53#)
Rest 1 Minute.
2 Minutes of Max Reps of Push Ups (Comp. Hand Release)
Rest 1 Minute.
1 Minute of Max Reps Knees to Elbows (Comp. Toes to Bar)
Post load and reps for each movement.
Coaching Tips: Scale load and movements to match your current fitness level. After a complete warm up, you will have 6 sets to find your max load in the overhead squat. Keep to the rep scheme presented above. The second workout is in a testing format to find your max reps in a given time limit. To score highly is to minimize the rest periods during the working time frame.
REMINDER: CFEC's ribbon cutting ceremony is tomorrow, Wednesday, November 10th at 4:30 p.m. Make plans to attend.
5:15am
Rose 73#/32-55-28-8 Rx
Diana 113#/77-69-54-23 Rx
Emily 123# PR/64-74-33-12 Rx
Eric 100#/25-40-35-11 Rx
JoJo 200#/37-59-57-23 Comp.
Newman 160#/45-57-44-24 Comp.
Steve-O 215#/40-33-39-23 Comp.
Paul 160#/36-55-41-17 Comp.
Will there be a 5:00 pm class after the ribbon cutting ceremony tomorrow?
Yes, Sara. There will be a class after the ribbon cutting ceremony. The ceremony should take less than 1/2 hour. You guys will have time to show off in front of the city officials.
Hey Pablo, I think my kettle bell reps was 57. I let Jo Jo beat me by a couple reps so that he could feel good about himself being injured and all.
8am
Chad 145#PR/37-65-46-30Rx
Dano 165#/55-54-27-18Rx
9am
Justin B. 185#PR/45-46-42-18Rx
Dustin 155#/44-70-55-13Rx
Rebecca 118#/31-48-30-16Rx Comp.
Tina R. 15#/32-55-25-13
Claire 55#/36-57-18-9Rx
Tina 95#PR/40-69-26-11Rx
Audrey 45#/25-53-40-4
Mark 55#/32-45-31-13
Ed M. 55#/56-53-45-11
Monica 103#PR/56-70-35-21Rx
Jon B. 205#/42-52-49-18Rx
Dawn 85#PR/28-81-23-12
Sorry, Dave. Sometimes, with your accent, it’s a little hard to understand what you’re saying.
10:15am
Shawn 135#/49-57-42-18 Rx
Teshina 163#/55-55-30-18 Comp.
Tony A. 205#/51-50-48-17 Comp.
Lisa 113#/31-51-46-18 Comp.
Amy 63# PR/26-45-22-5 Rx
Briley 143# PR/31-52-50-20 C0mp.
Jeff 65#/34-41-42-16
Anni 123#/31-43-34-16 Comp.
Alex 103# PR/48-52-25-10 Rx
Josh -/25-45-25-28 Comp.
Robert 155# PR/31-40-51-30 Comp.
Ja’rodd 165#/33-35-33-11 Comp.
Just an FYI: Have you guys heard of this? I think I might go on Saturday:
http://expo.crossfitendurance.com
PS Briley you are incredible!!!
5pm
Bill 165#PR/47/52/32/15Rx comp
Walt 135#/40/50/37/16Rx
Sara 108#PR/35/52/37/11Rx
Chris A. 135#/30/45/44/14Rx
Tyler 140#PR/48/40/25/10Rx
Andrea 33#/58/55/22/14
Phil 140#PR/23/40/35/18Rx
Justin 195#
Kim 83#PR/33/61/30/10
Justin(continued)195#PR/45/45/44/22Rx comp
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