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Wednesday 7-15-15

11 Responses

  1. Jenn G.

    A.
    Every 90 seconds, for 15 minutes (10 sets):
    Power Clean + Front Squat + Clean
    95-105-115-120-125-130-135-140-145-150

    B.
    Every minute, on the minute…
    Back Squat
    *Set 1 – 90 x 1 rep
    *Set 2 – 110 x 1 rep
    *Set 3 – 135 x 1 rep
    *Set 4 – 155 x 1 rep
    *Set 5 – 175 x 1 rep
    and then….
    Every 2 minutes…
    *Set 6 – 185 x 1 rep
    *Set 7 – 200 x 1 rep
    *Set 8 – 210 x 1 rep
    and then…
    One set of:
    85% Back Squat x Max Reps @ 185 – 8 reps

    C.
    Three sets of:
    Snatch-Grip Romanian Deadlift x 6 reps @ 31X1

    D.
    Three rounds for time:
    20 Russian Kettlebell Swings (32/24 kg)
    10 Box Jumps (30″/24″)
    Time 3:20rx

    Rest 2 minutes, and then…

    For time:
    Row 500 Meters
    50 Burpees Over the Erg
    Time 6:23rx

  2. 9ers
    Maynard 4:06 mod/red, 12:24
    Nick 7:08, 18:50 rx
    Lily 5:31, 14:39 rx
    Krista 4:38 yellow, 14:44
    Shelby 6:51, 18:17 rx
    Cari su,ylw 4:03, 16:10
    Andrea 6:20, 18:23 rx
    Bryan 4:50, 17:12 rx
    Marguerite mod/10# 5:27, 14:03 push ups

  3. Kacey 4:44 red/sub 25 situps, 15:15
    Emil 4:30, 12:20 rx
    Berny 5:14, 14:20 rx
    Holly 6:09 , 15:48 rx
    Racheal 6:37, 15:59 rx
    Luch 3:38, 11:52 rx
    Nina 3:53 yellow, 13:40
    Lou 4:58, 13:10 rx
    Olga 4:09, 13:52 rx
    Joe 3:36, 13:10 rx

  4. 3PM

    Amaya 5:10, 13:53 Mod 30 reps
    Austin 4:15, 11:53Rx
    Craig 4:45, 17:45Rx
    Jason 5:54, 14:55Rx
    Maggie 5:12, 17:43 Mod
    Matt G. 3:30, 12:30Rx
    Matt Gooch 6:08, 16:35 mod 30 reps
    Randi 3:45, 12:45Rx
    Ron L 6:07, 17:23Rx

  5. 6PM
    Adam 3:46, 11:13 mod
    Ashlee 3:55, 13:20 Mod
    Bailey 2:48, 14:20 mod
    Gloria 3:57, 13:41 mod
    Jackie 4:03, 14:02 mod
    Leslie 3:22, 13:31 mod
    Luis 2:58, 10:57 RX
    Nick 4:02, 14:53 mod
    Rachel 4:45, 14:22 mod
    Ruthie 4:45, 13:54 RX
    Cindy 4:02, 13:59 RX
    Jodie 3:19, 12:02 RX
    Erin 3:48, 12:36 mod
    Nancy 3:33, 12:33 mod
    Anthony 3:04, 9:00 mod
    Jessi”k”a 4:47, 15:37 RX
    Ashley P… Warp speed!!!
    Coach Craigers 3:00, 9:45 RX

  6. 7pm
    Alessa 7:00/14:06
    Alex 4:30/14:35
    Amanda 3:32/16:05
    Bill 5:52/19:22
    Brandon 4:30/13:05
    Bryan 4:11/12:34
    Candace 4:30/15:11
    Eric G. 4:08/12:15
    Fabiola 4:20/18:10
    Iliana 3:24/13:24
    James 4:25/13:13
    Kaelin 4:01/12:40
    Kourie 4:15/15:58
    Matt R. 4:08/12:29
    Michelle 5:24/17:38
    Mike C. 3:39/10:56
    Rafael 14:15
    Ryan R. 3:41/16:45
    Tracy 3:40/14:22
    Valerie 3:59/18:35
    Yvonne 5:35/17:04
    Michael 4:15/12:04 (half row & burpees)

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