JODIE: 85#(SINGLE HEAVY CHAIN)
RICH: 145#(CHAIN CLUSTER)
METCON:
5RDS OF
5 DEADLIFTS
10 BURPEES
RICH: 225#/ 7:17(??)
JODIE: 145#/ 5:20
Coach Nick's Class
6AM
Josh C. 45:50 65#
John Kay 46:38 #95
Natalie McClintock
Hey guys!! Todays wod “El Bildo” is in memory of my friend Billy Flores who passed away on NYE the night before his 31st birthday. He was a part owner and coach at Crossfit Upgrade in Costa Mesa. He was great man and always very supportive and motivational about anything cf related. Thank you CFRC for allowing our gym to remember him. Thanks everyone for kickin butt today! 🙂
-Natalie
Coach Nick's Class
On Ramp
maryam : 4 rounds!!!
Patty : 3 rounds
Coach Shelly's Class
9NERS
CASEY 39:34 (45LBS/GRN/HK)
Susan 52:42 row/#35/grn
adriane 54:07 rwo/45lb blue
Paul S 44:04 Rx
Margie Molino
9er
Margie: 44:06 (#45,red,Vups)
Matt f.
10am
Matt F. 33:04rx. Thanks for the push Paul S.
Coach Mike's Class
3:00
Meagann 38:21 RX
Harvey 38:21 RX
Vince 41:58 #75
Natalie 46:55 45# knee push up
Brandon 45:58 RX
Mike C. 32:57rx
Coach Mike's Class
4:00
Jamie 38:59rx
Cameron 45:49 65# 31 K2E
April K 46:10 35# Knee Blue/red knee ups
Joyce 42:56 RX
KELSY 45:045 thin purple band
Meagann
Hey Natalie so sorry to hear about your friend but so glad we were able to do this WOD for him!! Great job today!!
0500
K/S: 500M ROW, BEADED JUMPROPE, BANDED G/M AND 5MAN MAKERS (20#/ 10#)….
DYNAMIC EFFORT BACK SQUAT
10X2@50-55% 1RM
JODIE: 85#(SINGLE HEAVY CHAIN)
RICH: 145#(CHAIN CLUSTER)
METCON:
5RDS OF
5 DEADLIFTS
10 BURPEES
RICH: 225#/ 7:17(??)
JODIE: 145#/ 5:20
6AM
Josh C. 45:50 65#
John Kay 46:38 #95
Hey guys!! Todays wod “El Bildo” is in memory of my friend Billy Flores who passed away on NYE the night before his 31st birthday. He was a part owner and coach at Crossfit Upgrade in Costa Mesa. He was great man and always very supportive and motivational about anything cf related. Thank you CFRC for allowing our gym to remember him. Thanks everyone for kickin butt today! 🙂
-Natalie
On Ramp
maryam : 4 rounds!!!
Patty : 3 rounds
9NERS
CASEY 39:34 (45LBS/GRN/HK)
Susan 52:42 row/#35/grn
adriane 54:07 rwo/45lb blue
Paul S 44:04 Rx
9er
Margie: 44:06 (#45,red,Vups)
10am
Matt F. 33:04rx. Thanks for the push Paul S.
3:00
Meagann 38:21 RX
Harvey 38:21 RX
Vince 41:58 #75
Natalie 46:55 45# knee push up
Brandon 45:58 RX
Mike C. 32:57rx
4:00
Jamie 38:59rx
Cameron 45:49 65# 31 K2E
April K 46:10 35# Knee Blue/red knee ups
Joyce 42:56 RX
KELSY 45:045 thin purple band
Hey Natalie so sorry to hear about your friend but so glad we were able to do this WOD for him!! Great job today!!
5pm
44:04 with 45#, purple band, knees
37:10rx
6:00pm
Team Pain – mod: 20 reps, 35#
Leslie J 48:23 45 lbs
Heidi- 50:24 thin prpl/ knee pu
Carmen- 44:58 20 reps#15/Blck bnd/knee pu/high knees
Rachel R- 45:00 #45/ pullups rx
Mark M:50:10 #75/GrnBand/ KTC
Wayne: 54:20 Rx
Joe A: 48:00 RxNot
Corey 50:01 rx
7pm
phillip 35:38rx
Liz C: 51:01 65#, blue, mod PU, high knees
Todd P. 48:05RX
manuel: 58:18rx
Edwin 55:55 rx
Berny Ok: 57:22 (#75/green band/high knee/knee pu)
Cliff 38:40 rx
6:00
Dugas 41:10 RX