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

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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

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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

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Amos and Blake's Workout:

3 rounds for time:

10 power cleans

10 ring push ups

10 box jumps

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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

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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...

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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!

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Amos and Blake's Workout:

4 rounds for time:

200m run

12 KB swings

12 pull ups

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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

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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!!!***

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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!*

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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

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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

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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!!!!

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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)

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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

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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!*

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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!!!***

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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

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