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Wednesday November 28th, 2012 -CrossFit Stapleton

No 5 am classes on Thursday’s anymore…or at least through the New Year. In addition, we do not have a sitter for any CF classes but feel free to bring your kids. We just ask that the kids do not come into the main floor to keep them safe.

 

 

A1) Clean Grip DL  Cluster 1-1-1-1-1 x 5 Sets@ 55-65% 1RM ; Concentric speed is goal; Rest 2:00 seconds b/t sets (and 10 seconds b/t reps)
A2)  Ring Dips 10-12 Reps Reps x 5 sets;  Rest 2:00 (Work on Kipping and speed)

 

21,18,15,12,9 rep rounds for time:

KBS 55#/35#

Push Ups

Double Unders

 

 

Name           Time          Rx
Laura R 7:13. Rx
Sara B 7:29. Rx
Sue 10:17.  
Adam 9:03. Rx
Seth 9:26.  
Steve K 9:26. Rx
Mayur ?  
Quinn 8:18.  
Lisa V 8:16.  
Lisa P 9:50.  
Liz 9:55. Rx
Danielle 8:25. Rx
Juan 10:00.  
Javier 8:06. Rx
Laura M 9:34.  
Nancy 9:31.  
Steve L 9:59. Rx
Emilio 7:31. Rx
Jeff 6:47. Rx
Andi 7:22. Rx
Carrie 8:12.  
Melissa 9:10.  
Kevin 9:25.  
Ryan 8:07.  
Drake 10:31.  
Jessika 7:05.  
Kim 6:46. Rx
Cyndi 7:04.  
Sara C 7:42.  
Kim  8:09.  
Lynn 8:00.  
Meghan 7:46.  
Dana 9:00.  
Cherstin 9:21.  
Cindy 8:03.  
Tracy 8:56. Rx
Carla 9:30.  
Michael 9:57.  
Sarah B 6:37.  
Shane 10:30.  
France 10:43.  
Tiger 10:20.  
Mike J 9:29.  
Kat 8:24.  
Gabe 9:47.  
John F 10:03.  
Steve P 9:53.  
JoDee 8:22.  
Michael K 9:55.  
Pilar 8:56.  
Mark 9:06.  
Jeff J 10:26.  
Birgit 11:29++  
Shauna 9:51.  
Jenn 7:15. Rx
Rachel  8:18.  

 

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