JM/ samson stretch 3x4
900 m run
15 push ups
15 box jumps
15 front squats with PVC
Burgener warm up
CrossFit WOD
Cleans 4 x 3
followed by
Jerks 4 x 3
(follow each set with 2 minutes rest)
Announcements:
1. New Schedule starts today. Please sign up on Mind Body, if you do not have a log in please ask L or Z. If we see no one is signed up for a class an hour prior we will cancel it...So please help us serve you better!!! Thank you.
2. GET DUNKED!!! It's back for all of you who had your body fat tested in August it's time to see where you are at!! And for those of you signing up for the Paleo Challenge please sign up for your get dunked time. We have a sign up sheet posted on the red board. It will be on Wednesday February 10 from 4pm-8pm cost is $40.
-
"You are what you eat!"
-
Paleo Challenge: We will be doing a 12 week Paleo Challenge at the gym starting February 10th. You must get dunked to see where you stand at the beginning of the 12 week challenge, you will be dunked exactly 12 weeks later to see your results. The total cost of the challenge is $99. This will cover both get dunks and the prize money for the winner. Once we have everyone signed up we will release the purse amount. Whom ever gains the most lean muscle mass wins. Good luck. We will be handing out more info on Paleo eating this week.
Results:
CF WOD
Wednesday's WODAthlete Clean Jerk total weight Andrew 185 185 370 tap and go Kris 155 195 350 tap and go Ron 120 120 240 tap and go Sammy 125 95 220 tap and go Pierre 165 155 320 Dustin 165 155 320 Jason 155 165 320 Bryan 145 155 300 Vince 155 135 290 Jeff 155 135 290 Doc 135 150 285 Nick 115 115 230 Steve 115 115 230 Ed 115 105 220 TJ 95 115 210 Arv 90 100 190 RJ 65 115 180 George tech tech John tech tech Anne 95 95 190 tap and go Jamie 75 70 145 tap and go Meredith 113 113 226 Shalina 95 95 190 Mihai 85 95 180 Delia 78 98 176 Rachael 73 78 151 Red 75 70 145 Aimee 65 70 135 Gail 65 70 135 Elvia 65 65 130 Sandra 65 65 130 Natalie 55 63 118 Sonia 40 45 85
Sammy 15:50 rx
Sectional prep WOD
Janece
L
Z
Comments