STRENGTH:
Front Squat – 5 X 2
GHD Hip Extension 5 X 5 (add weight per set)
CROSSFIT:
Rest Day/ Make Up Day/ PR Day
Pick a workout to do.
Post load and/or time.
Coaching Tips: Scale load and movements to match your current fitness level. You're either going to do the strength workout or pick a workout to do or work on one of your weaknesses.
5:15am
Rose 2 Mi. Run 200 sit ups 31:56 Rx
Deborah 10-1,9-2… pull up/push up 19:20
Don 30 M/U 6:32 Rx PR
Scotty 30 M/U 8:28 Rx PR
Newman 30 M/U 6:31 Rx
Jack 48 D/U’s
Was that picture taken at the gym or the butcher shop???? I just see rows of thighs!!
9am
James 275# (280# x 1 PR)
4 Rounds
40 D/U’s
4 Muscle-Ups
4 HSPU
10 GTO 135#/93#
Chad 26:11Rx
Josh 24:46Rx
Dano 29:37
Luke 29:22
Walt 27:46
Rebecca “Elizabeth” 13:10Rx
Tina 1 Mile “Christine” 1 Mile 39:58
Audrey “Christine” 20:22
8am
Dusty – Flexibility – Mobility…
Phil 170#/35#
Amy 83#/ 9/9 W/O 39 Wall Ball
Bill 135# OHS PR
Dustin “Cindy” 14Rx
10am
4 Rounds Justin B. 31:22Rx
40 D/U’s
4 Muscle-Ups
4 HSPU
10 GTO 135#/93#
9/9 W/O
Brandon 35Rx/3
Yvette 45Rx/9
Carissa “25” 38:48
12pm
Shawn “Cindy” 11Rx
Lenny 135#/25#, “Annie” 13:22Rx
Ed “Grace” 3:10Rx PR, 9/9 part 2 45Rx (Dips)
Tiffany “Josh” 11:12Rx PR
5pm
JoJo “Grace” 3:05Rx/”Josh” 6:00Rx
Mike M. 185# FS/115# Press
Susan “Mary” 3Rx
Tyler BS 5 x 3 185#
Jon B. 185# FS
Joey 20 Muscle-Ups/185# Clean
Sheldon “Helen” 16:46Rx/315# DL
Julia 471 CFT – 168#BS/93#Press PR/208# DL
Amelia 193# BS/203# DL/73# Press
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