2/9/2011

Daily WOD
Find 3RM Front Squat in 10 Minutes
Then...
7 Rounds
7 Med Ball Cleans 20/15
7 Pushups
7 Dumbell Thrusters

Charlie: 225# / 8:57
Barron: 225# / 9:03
Wade: 225# / 11:43
Jay: 215# / 5:52
Dean: 205# / 9:21
Terry: 205# / 10:57
Jeremy: 185# / 5:07
Nate: 135# / 10:56
Jodi: 123# / 10:27
Jenn C: 113# / 9:13
Lucke: 107# / 9:52
Kelly: 105# / 7:28
Maria: 105# / 9:03
Jarah: 105# / 9:10
Carrie: 105# / 10:05
Peggy: 93# / 11:24
Stacy: 88# / 12:44
Deb: 85# / 7:05
Kate: 85# / 7:12
Mason: 55# / 6:58
Matt: DNA / 7:34
Cole: DNA / 10:16
(Jenn B): 113# / 8:18
(Fran): 79# / 9:10

X-Fit Kids Big Dogs
Skill: Power Snatch
WOD:
50 Power Snatches
50 Pull-Ups

Strength class
A. Press %65x5,%75x5,%85x5
B. Bench Press 2x5,4,3,2,1 30 seconds of rest between rep sets 5 minutes between sets. Same weight for both sets.

Strength WOD
10,9,8,7,6,5,4,3,2,1
Big box Jumps
Kettlebell Swings
On the minute you will perform 5 of whatever exercise the trainer says.

Jason
Jeff
Kyle
Nick
Derek
Arnold

Skills Class
High Bar Back Squat
Low Bar Back Squat
Spotting and Being Spotted
Knees to Elbows
Double Unders

WOD
3x5 High Bar Back Squat
3x5 Low Bar Back Squat
then
5 Rounds
15 Air Squats
5 KTE
10 Double Unders

Mike
Amie
Frank
Jessica
Jack