Friday, September 10, 2010

WOD Friday 9/10/10

***Just a reminder that on Friday EVENINGS we have 2 class times....the first one beginning at 5:15 p.m. and the last one beginning at 6:15 p.m.!  All other times for the morning are as is!  See you then!!!***

Warm up
CFWU 3x

Strength
Deadlift

75% x 5
85% x 3
95% x 1+


AMRAP 20
12 Thrusters #65/45
10 Pull ups
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11 comments:

  1. AnonymousSeptember 10, 2010 at 7:08 AM

    Angelica: 5@ 95%
    WOD: 8+7 pull ups (green band)

    ReplyDelete
  2. AnonymousSeptember 10, 2010 at 7:16 AM

    Steph 3@95% WOD 9 1/2 rds (green band)
    Chuck 4@95% WOD 7+9 pullups (blue band) 45#

    ReplyDelete
  3. AnonymousSeptember 10, 2010 at 7:17 AM

    Hollie 4@95% WOD (1/2) 4rds RX

    ReplyDelete
  4. AnonymousSeptember 10, 2010 at 8:47 AM

    Dan 6@95% WOD 8+3 pullups (blue band)
    Kenny 5@95% WOD (1/2) 3+6 thrusters (green band)
    Michelle 6@95% WOD (1/2) 4+7 pullups (green band)33#

    ReplyDelete
  5. Coach JerrySeptember 10, 2010 at 10:33 AM

    Monica - pc 11 reps@90#, 8 rds + 4 thrusters RX
    Amy - dl 8 reps @195#, 10 rds RX
    Marc - dl 6 reps @260#, 10 rds + 12 thrusters RX

    ReplyDelete
  6. Coach JerrySeptember 10, 2010 at 12:03 PM

    Stacy-10 min-4rds+2pullups-4@145# dl
    Courtney-8@87# dl-10min-4+11thrusters-33#/rr
    Stephen-11rds=7thrusters RX
    Taylor-7+6pullups

    ReplyDelete
  7. AnonymousSeptember 10, 2010 at 2:15 PM

    karla-dl 5 reps@95% 205#, 8rds jpu

    ReplyDelete
  8. AnonymousSeptember 10, 2010 at 4:42 PM

    this is like 20 minutes of little mini fran hells

    ReplyDelete
  9. AnonymousSeptember 10, 2010 at 6:25 PM

    Brian - dl 5 reps @225#, 8 rds + 4 front squats (65#/55# fs)
    Randy - dl 9 reps @345# 12 rds (wed fb wod, hspu w/45#plate)
    James - max dl 385#, 8 rds + 8 pull ups RX

    ReplyDelete
  10. Coach JerrySeptember 12, 2010 at 3:33 PM

    Corey-13rds +1 pullup RX

    ReplyDelete
  11. Coach JerrySeptember 12, 2010 at 5:21 PM

    Monica - deadlift 11 reps@ 174#

    ReplyDelete

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