Level 1
” Weakness Wednesday ”
Take 20 minutes to work on one of your most glaring weakness in your CrossFit arsenal. Ask your trainer for any help you may need in deciding which movement to work on.
+
” Modified Grace ”
You pick the weight to use for 30 reps of Clean and Jerk. The standard is 135#/93#, but I want some of you to experience the workout at a weight that is manageable.
Post load used and time.
Level II
“House of Cards”
Run through a full deck of cards with these exercises:
Hearts = CTB Pull Ups
Diamonds = KB Swings 53#/35#
Clubs = Power Cleans 115#/73#
Spades = 3X Double Unders
Joker = 800m Run
Post time.
Workout: Wednesday 09/26/2012
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5:15 fun time!!!!
5:15am
LI
Jack 115#/9:19
Melody 63#/6:41
Gaby 53#/5:00
Voctor 95#/5:55
Brad 115#/10:44
Megan W. 53#/7:09
Paul F. 95#/6:18
Myles 115#/7:26
LII Emily 63:06 Rx
Monica 41:29
Chrissy 63:06
Grace 64:47 Rx
Kayli 48:00
Paul 60:00 Rx
8am
Level I
Holly 553#/6:46
Christina 43#/5:51
Priya 43#/9:01
Eric 75#/5:00
Paul M. 95#/4:27
Level II
Teshina 47:23Rx
Lisa 50:43Rx
Scotty 61:32Rx
James W. 59:45Rx
Walt 59:43
Roselynn 59:50
9:00am
LI
Carrie J. 63#/8:02
Melissa O. 53#/5:54
Jaclyn 43#/5:02
Milly 63#/5:20
Linda 73#/11:43
Hilary 53#/6:11
Allison 83#/11:39
LII
Mike Mc. 69:08
Christian 63:27 Rx
10:00am
LI
Jeff J. 95#/6:04
LII
Kristi 71:26
Rebecca 69:18 Rx
Robert 62:45 Rx
12pm
L1
Ryan F. 95#/3:06
Sean 135#/2:54
Kat 73#/5:00
Trish 53#/15:56
L2
Gabriela 63:43
Terry 64:54Rx
5pm
L1
John W. 135#/6:25
Nick 135#/5:01
Brennan 110#/5:54
Heather 53#/5:35
Robert 115#/4:50
Karen V. 63#/6:34
Courtney 53#/4:45
Precious 83#/9:06
L2
Anniken 50:04Rx
Jake 64:28Rx
Sonya 90:10
6pm
L1
Leah 35#/9:20
Monika 53#/5:55
Shelly 63#/4:22
Julia 93#/6:39
Vic 115#/2:24
Rick 135#/13:10 (22reps)
L2 Sloane 56:09Rx
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