CrossFit WOD:
Ray
Front Squat Strength Training-% of max
Set 1-3 reps @ 70%
Set 2-3 reps @ 80%
Set 3-2 reps @ 85%
Set 4-1 rep @ 90%
Set 5-1 rep @ 90-95%
Set 6-3 reps @ 85%
Set 7-5 reps @ 80%
Rest as needed in between sets
Warm Up:
800 M Run
Team Stretch
WOD Specific Warm Up
3×5 Front Squats, working up to 70% of max
Kid’s Fitness
Krista 80 lbs
Shannon 95 lbs
Des 105 lbs
Alec 155 lbs
Ray 125 lbs
Hollywood 205 lbs
D 95 lbs
Robert 190 lbs
Intro:
Jessica 13:36
Saturdays:
Lili 15:24 1/2
Sean 19:29 (135/20)
Gaspar 20:14 (75/12)
Jess 26:00 (55/12)
Annie:
Ray 10:33
Robert 8:23
Des 10:07
Challenge Woorkout 1:
Diesel 3
Kids:
Nalleli
Leah
Javier
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