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
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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 -----------------------------------------------
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
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Workout Of the Day:Amos and Blake's Workout: 3 rounds for time: 10 power cleans 10 ring push ups 10
box jumps ------------------------------
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 ----------------------------------------------------
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... ------------------------------------------------
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! ----------------------------------------------
Workout Of the Day:Amos and Blake's Workout: 4 rounds for time: 200m run 12 KB swings 12
pull ups -------------------------------
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
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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!!!*** ---------------------------------------------
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!* --------------------------------------------------
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 -------------------------------------------
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 -------------------------------------------
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!!!! ---------------------------------------------
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) -------------------------------------------------
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
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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!* ------------------------------------------
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!!!*** --------------------------------------------
Workout of the day...Amos and Blake's Workout:
7 Rounds for time:
12 KB Swing
12 Box Jump
12 Push Press
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10:04 pm est
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 -----------------------------------------
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