Sunday, December 11, 2011

Monday 12-12-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 Goodmornigs
10 Box Jumps
10 Sit Ups
then
4 Spiderman Lunges
Pretzel Stretch

WOD:
"Fran"
21-15-9
Thrusters (95/65)
Pull Ups

then

RDL
5-5-5-5
&
L-Sit
4x15 sec.


Post Fran time
Posted by at

11 comments:

  1. AnonymousDecember 12, 2011 at 6:46 AM

    Adam M-16:10 (95#,GB)

    ReplyDelete
  2. AnonymousDecember 12, 2011 at 11:23 AM

    Tonia-7:00 (43#,green+purple)
    Sherri-11:21(TB+15#,2 reds)
    Debby-7:44(45#,green+purple)
    Irene-8:20(55#,green+purple)
    Louise-8:04(43#,green)
    Chase-8:36-(65#,2 reds)
    Tricia-9:26(50#,green)
    Jed-10:06(Rx,blue)
    Petra-6:39(53#,green)
    Chris-11:34 RX

    ReplyDelete
  3. AnonymousDecember 12, 2011 at 6:31 PM

    Patrick-5:58 RX (redband)
    Mack-7:41 RX (gb)
    Carl-6:08 70# (rb)
    Kyle-9:23 RX
    Kaitlyn-6:36 RX (2pb)
    Kennedy-7:34 (33#,GB)

    ReplyDelete
  4. CharrDecember 12, 2011 at 7:57 PM

    Darby-5:47(Rx,green+red)
    Hayden-8:25(65#,blue+purple)
    Jennifer S.-8:26(53#,blue+purple)
    Brad-15:44(Rx,green+red)

    ReplyDelete
  5. CharrDecember 12, 2011 at 7:58 PM

    Jennifer B.-42 reps(Friday WOD)
    Sam B.-49 reps(Friday WOD)

    ReplyDelete
  6. CharrDecember 12, 2011 at 8:00 PM

    Hope-Elements 2(13:18/15-11-9)
    Scott-6:34(KB Swings(35#)+Ring Rows+Air Squats/21-15-9)

    ReplyDelete
  7. AnonymousDecember 12, 2011 at 8:31 PM

    Hey, I used a red band!!!

    - Mack

    ReplyDelete
  8. AnonymousDecember 13, 2011 at 5:16 AM

    Melissa-9:31(RX,blue)

    ReplyDelete
  9. AnonymousDecember 13, 2011 at 8:56 AM

    Charr-3:35 RX

    ReplyDelete
  10. AnonymousDecember 13, 2011 at 10:26 AM

    Raquel-10:32(43#,green+purple)
    Melanie-8:02(RX,green+purple)

    ReplyDelete
  11. AnonymousDecember 14, 2011 at 9:20 AM

    Lisa J.-6:40(45#,green+red)
    Sheri-7:07(RX,red)

    ReplyDelete

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