Workout #1
10 Power Snatch 75#/53#
20 Wall Ball 20#/16#
30 Double Unders
3 times.
Workout #2
25 Push Ups
10 KB Pistols 35#/26#
3 times.
Workout #3
1 Mile Run
Choose 2 and post times.
Comp. Loads – 135#/93#
Coaching Tips: Scale loads and movements to match your current fitness level. All workouts are simply put. The only modification is for the KB pistols. For this movement you can only modify by doing your pistols off a bench. You will still be able to hold a load, but you cannot use a band or a pull up bar upright to hold on to. This is a great way to work on the hip strength and balance components of the exercise. If you are planning on competing in the coming year, you are to use the loads posted for competitors. No modifications for competitors. If you cannot do pistols, you better start the process of learning how to do them today. Don't put it off for another day.
You guys are doing KB pistols without me?!?!? Awwww man! I love those!
This just in….We do a lot more without you, Julia, than just KB pistols.
5:15am
WO #1
JoJo 9:23 Rx Comp.
Jeff D. 13:50
Paul 12:10 Rx Comp.
Newman 13:21 Rx Comp.
Dawn 16:00
WO #2
Jeff D. 8:45
Scott 6:40
Paul 10:09 Rx
JoJo 12:46 Rx
Newman 9:56
Scotty 6:51
WO#3
Scott 8:10
Scotty 7:30
Dawn 10:07
http://2.bp.blogspot.com/_t_H_f3i1YK8/Se_snHCEJmI/AAAAAAAACWo/mfP055wcACM/s400/crossfit-kittens.jpg
9am
WO#1
Don 14:17 Rx comp
Rebecca 14:16Rx 78#
Chad 14:17Rx 105#
Jeff A. 11:01Rx 95#
Tina 11:08Rx
Claire 14:33Rx
Dano 15:12Rx comp
Justin B. 12:32Rx 95#
Kristi 12:32Rx
Pam 13:40
WO#2
Claire 14:08
Rebecca 13:39Rx
Jeff A. 7:52
Don 7:29Rx
Dano 13:12
Justin B. 10:21Rx
WO#3
Kristi 8:53 PR
Tina 8:43
Pam 12:18
10am
WO#1
Anniken 10:47Rx 73#
Teshina 11:36Rx comp
Lisa 17:42Rx 68#
Sabrina 13:14
Kraig 20:31
Yvette 10:00Rx 63#
Hayden 12:49
Sonya 29:13
WO#2
Brandon 9:54
Teshina 11:13Rx
Anniken 10:43
Lisa 11:06
Sabrina 11:00
Tina 9:44
Donna 13:00Rx
WO#3
Sonya 9:58
Kraig 7:21
Brandon 7:42
Donna 9:58
Hayden 10:52
Yvette 9:43
10am
Lisa #3 8:06
12pm
WO#1
Willie 18:20Rx
Jarodd 8:46Rx
Ed 7:37Rx
Briley 7:36Rx
Bill 11:45Rx comp
Mike 15:52Rx 110#
Justin D. 10:50Rx comp
WO#2
Willie 8:00
Carissa 8:05
Justin D. 11:26Rx
Bill 6:50(2R)
Mike 9:57
WO#3
Carissa 8:40 PR
Jarodd 10:35
Briley 9:01
Ed 9:01
5pm
WO#1
Tyler 8:48Rx
Sara 13:21Rx
Andrea 12:24Rx
Tiffany 11:38Rx 63#
Chris A. 13:42Rx
Monica 11:41Rx 63#
Claudia 20:13Rx
Amelia 8:27Rx 63#
Robert 11:22Rx 95#
WO#2
Andrea 11:42
Tiffany 5:57Rx
Amelia 19:36Rx
Sara 14:31
WO#3
Tyler 7:32PR
Chris A. 9:52
Monica 7:24 PR
Claudia 11:03
Robert 6:52
Whaaaat??? What else are you guys doing behind my back????
6:00pm
WO#1
Emily Rx 63#
Chrissy 14:43 Rx
Kim 16:07
Dan 13:40
Sloane 12:55 Rx
Chase 11:13
WO#2
Emily 5:50
Kim 12:08
Dan 7:06
Sloane 7:43
Chrissy 7:25
WO#3
Chase 7:55
Chrissy 8:26
Sara 9:19
Emily 7:57
It might take 10 minutes or 20, but that mess won’t be there for the next person to have to deal with.
Now that Tommy has extracted as much money as he can from Hollywood liberals and Wall Street, he’ll try to ‘run to the right’ – but he shouldn’t delude himself into thinking that his track record won’t follow him.
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