Workout of the day...
Amos and Blake's Workout:
"Isabelle"
For TIme:
135lb Snatch - 30 reps
Nick - 17:57
(Main site row/thruster wod)
Megan - 4:24
Chad - 4:47
Andy - 3:11
Scott - 2:32
Lisa - 6:27
--------------------------------------------------
10:24 am mst
Workout of the day...
Amos and Blake's Workout:
42 Ring Rows
42 MB Cleans
400m Row
30 Ring Rows
30 MB Cleans
400m Row
18 Ring Rows
18 MB CLeans
400m Row
Maila - 19:57
Amber - 19:24
Gugg - 18:48
Tina - 22:24
Brandy - 18:47
Viv - 18:53
Susan - 19:30
Lydia - 19:15
Homa - 20:25
Paul - 17:45
Tori - 18:52
Chad - 18:23
-----------------------------------------------
9:18 am mst
Workout of the day...
Amos and Blake's Workout:
For Time:
225lb Deadlift - 15 reps
25 Pull-ups
225lb Deadlift
- 12 reps
20 Pull-ups
225lb Deadlift - 9 reps
15 Pull-ups
225lb Deadlift - 6 reps
10
Pull-ups
225lb Deadlift - 3 reps
5 Pull-ups
Gugg - 9:38
Tori - 9:12
Chad - 10:57
Amber - 11:30
Greg - 8:15
Viv - 12:49
Eric - 13:06
------------------------------------------------
2:29 pm mst
Workout Of the Day:
Amos and Blake's Workout:
3 rounds for time:
10 power cleans
10 ring push ups
10
box jumps
------------------------------
6:19 pm mst
Workout of the day...
Amos and Blake's Workout:
HELP THE PEOPLE OF HAITI IN THEIR TIME OF NEED! BUY A NEW CFBR T-SHIRT AND THE
MONEY WILL BE DONATED TO THE RED CROSS! CONTACT BLAKE FOR MOR INFO...
10
rounds for time:
10 KB Swing
10 Push-ups
10 Sit-ups
Gugg - 9:37
Amber - 16:40
Greg - 16:40
Chad - 11:30
Viv - 12:42
Lydia - 14:27
Brandy - 14:30
Tina - 15:38
Dr J - 17:10
----------------------------------------------------
9:12 am mst
Workout of the day...
Amos and Blake's Workout:
"GRACE"
For Time:
135lb Clean and Jerk - 30 reps
B -
2:59
Andy - 4:59
Travis - 3:55 (125)
Nick - 5:20 (125)
Great Job Dudes...
------------------------------------------------
10:54 am mst
Workout of the day...
Amos and Blake's Workout:
3 Rounds For Time:
10 Clean and Jerks - 135lbs
30 K to E
Amber - 10:50
Chad - 11:14
Tori - 11:25
Brock - 10:19
Lydia - 11:24
Yuri - 12:59
Anne - 10:15
Lisa - 10:30
Scott - 10:00
Dr J - (CFT) 205/95/250=550!
----------------------------------------------
9:54 am mst
Workout Of the Day:
Amos and Blake's Workout:
4 rounds for time:
200m run
12 KB swings
12
pull ups
-------------------------------
4:59 pm mst
Workout of the day..
Amos and Blake's Workout:
Saturdays Main-site WOD -
Squats/Pull-ups/Push-ups
Chad - 11
Tori - 12
Tim - 11
Amber - 11
Stacey - 12
Gugg - 22
Homa - 9
Yuri - 21
Brandy - 13
Tina - 9
Lydia - 9
Ivan - 11
Anne - 9
Lisa - 9
Scott - 12
Dr J - 9
----------------------------------------
10:13 am mst
Workout of the day...
Amos and Blake's Workout:
Crossfit Total
1 Rep Max of:
Back Squat
Shoulder Press
Deadlift
***Thats Right...it's
the last week of the FFC!!! Expect a week of strength tests, weigh-ins, body comp. testing and whatever else needs done to
finish. If you want to make-up any of the 3 homework assignments let Amos or Blake know...***
Andy - 295,145,325 - 765
Brad - 300,125,335
- 760
Ty - 300,140,365 - 805
Lydia - 145,60,165 - 370
Eric - 275,110,345 - 730
Gugg - 275,135,350 - 760
Homa
- 195,125,295 - 605
Chad - 325,165,410 - 900
Brandy - 250,100,275 - 625(wow!)
Anne - 130,65,200 - 395
Lisa - 130,65,190 - 385
Scott - 265,165,345 - 775
***Too
Many PR's today to list...Nearly every lift!!!***
---------------------------------------------
9:20 am mst
Workout of the day...
Amos and Blake's Workout:
Blake's 32nd bday Workout:
4 Rounds for Max total load:
8 Deadlift - Touch and go, No resting on ground
8 Power Clean - Touch and go, No resting on ground
8
Front Squat - 1 Set, No drops
8 Push Jerk - 1 Set, No drops
*You can re-set and adjust weights between exercises!*
--------------------------------------------------
8:15 am mst
Workout of the day...
Amos and Blake's Workout:
Elizabeth
21-15-9 reps of:
Squat Clean - 135lbs
Ring Dips
Viv - 6:22
Gugg - 13:32
Eric - 12:37
Anne - 6:48
Lisa - 6:27
Scott - 13:46
-------------------------------------------
6:39 pm mst
Workout of the day...
Amos and Blake's Workout:
6 Rounds for time
5 Tire flip/Jump
10 Pull-ups
15 Wall Ball
Brad - 15:58
Ro - 17:13
Andy - 18:37
Greg - 18:15
Amber - 15:25
Yuri - 14:09
Chad - 14:46
Brandy - 26:09
Tina - 26:35
Lydia - 26:18
Gugg - 10:45
-------------------------------------------
12:48 pm mst
Workout Of the Day:
Amos and Blake's Workout:
Front Squat
3,3,3,3,3
Homa-105,115,125,135,155 PR
Gugg-115, 125, 135, 155, 175 PR
Chad-135,155,175,195,205 PR
Scott-115, 135, 155, 175, 185 PR
Eric-115, 135, 145, 165, 185 PR
Brandy-95, 115, 135, 155, 175 PR!!!!!!!!
Tina-75, 95, 105, 115, 125 PR
Lydia-65, 75, 85, 95, 100 PR
Viv-55, 65, 75, 85, 95 PR
Anne-60, 65, 70, 75, 85 PR
Lisa-60, 65, 70, 75, 85 PR
Great job everyone!! Look at all of those PR's!!!!
---------------------------------------------
7:24 pm mst
Workout of the day...
Amos and Blake's Workout:
FRAN!
21-15-9 reps of:
95lb Thruster
Pull-ups
Andy - 9:02
Dr J - 11:50
(65lbs/band)
Aaron - 10:39 (65lbs)
Travis - 7:53
Eric - 10:45 (JPU)
Greg - 10:48 (65lbs)
Amber
- 9:07 (45lbs)
Yuri - 5:45
Homa - 8:07 (65lbs)
Chad - 8:48
Scott - 7:01 (65lbs)
Lisa
- 6:11 (45/JPU)
Anne - 6:44 (45/band)
-------------------------------------------------
8:06 am mst
Workout of the day...
Amos and Blake's Workout:
10,9,8,7,6,5,4,3,2,1 reps of:
Pull-ups
Box Jump
Burpees
Greg - 13:24
B - 12:33
Viv - 14:42
Tina - 16:43
Brandy - 18:42
Eric - 16:10
Yuri - 15:00
Scott - 14:16
Lisa - 14:15
Andy - 15:33
Keith - 12:02
Homa - 12:40
---------------------------------------------
9:27 am mst
Workout of the day...
Amos and Blake's Workout:
5 Rounds for max reps
Bench Press - Body Weight
Pull-ups
*This is not for
time!!! Rest enough to recover but not cool down between rounds!*
------------------------------------------
9:35 am mst
Workout of the day...
Amos and Blake's Workout:
5 Rounds For time:
6 Power Snatch
10 Burpees
Chad - 6:11
Nick - 8:30
Greg - 7:10
Amber - 7:10
Tina - 9:09
Brandy - 9:41
Lydia - 8:51
Yuri - 8:40
Viv - 8:12
Scott - 7:22
Lisa - 8:20
Homa - 9:35
Anne - 10:12
Dr J - 9:41
Brad - 7:35
***Attention all FFC competitors!!! We are winding down the FFC so be ready
for bench mark workouts, weigh-ins and body composition testing next week. There is 1 last homework assignment posted
in the gym so check it out and get it turned in by Wednesday, Jan 13th!!!***
--------------------------------------------
9:42 am mst
Workout of the day...
Amos and Blake's Workout:
7 Rounds for time:
12 KB Swing
12 Box Jump
12 Push Press
--------------------------------------------
8:04 pm mst
Workout of the day...
Amos and Blake's Workout:
15,12,9 reps of:
OHS (75% 1RM)
Burpee Pull-ups
Yuri - 7:53
Keith - 7:20
Homa - 12:52
Tina - 11:05
Brandy - 12:45
Lydia - 11:25
Viv - 8:49
-----------------------------------------
6:35 pm mst