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Tuesday November 20th, 2012 -CrossFit Stapleton

Squat Stance and Olympic Lifts.

A1) Front Squat 3@63% 3@70% 3@77% 1@85% 1@93% 1@100-101%; Rest :30

A2) Weighted Pull Ups 3-3-3-1-1-1; Rest 3 (Increase Load each round)

Movement Prep:

For Time:

  • Run 300/Row 250/Air Dyne .4
  • 30 Wall Balls 20#/14#
  • 30 Pull Ups
  • Run 300/Row 250/Air Dyne .4
  • 20 Wall Balls 20#/14#
  • 20 Pull Ups
  • Run 300/Row 250/Air Dyne .4
  • 10 Wall Balls 20#/14#
  • 10 Pull Ups

 

 

Name         Time         Rx
Amy 11:30.
Nick 10:49.
Liz 12:42.
Adam 11:57.
Sue ?
Craig 12:25.
Lisa 13:42.
John 13:20. Rx
Val 11:10.
Leslie 12:20.
Steve K 13:12.
Katie G 10:00.
Javier 11:20. Rx
Connie 11:38.
Waz 9:14.
Heather 12:17. Rx
Scott 12:00. Rx
Meghan 10:50.
Nicolle 12:05.
Reno 10:50.
Andi 9:20.
Ann 11:55.
Brent 12:15.
Ryan 11:03.
Dave  12:22. Rx
Cindy 11:36.
Joey 8:56. Rx
Jen 9:59.
Justin 8:56. Rx
John ?
Gabe 11:40.
Jesskia 13:10.
Sara ?
Katie   11:42.
Jeff 11:27. Rx
Zac 9:38.
Danielle 9:12.
Sarah B 11:13.
Wade 8:46 Rx
Galo 9:35 Rx
Amy N. 11:23
Cassidy 11:04
Juan 11:54
Kay 11:37
Birgit 13:27
Tiger 14:06 Rx
Pilar 12:29
Kat 13:05
Jenn J. 12:39
Jolene 13:41
Shauna 12:13
Jason B. 14:10
Sean 14:20
Jeff J. 14:51
Mark 13:24 Rx

 

 

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