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Components

Pause Jerk+Jerk

Metcon

Settings

WOD

07/27/2015

CFG warm up

400m run or 500m row
10 figure 8 shoulder swings
5 inch worms

2 rounds of
10 walking lunges
10 overhead squats
10 situps
5 pullups

20 double unders

Pause Jerk+Jerk (5x(1+1))

Metcon (Time)

5 Rounds for Total Working Time
7 Pull Ups
9 Step Down Box Jumps (24/20)
11 Slam Balls (25/20)
Rest 1 minute

Rx+
5 Rounds for Total Working Time
9 Chest To Bar Pull Ups
11 Step Down Box Jumps (24/20)
13 Slam Balls (30/25)
Rest 1 minute

Mobility

Overhead Tissue Smash/IT Band Smash

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, July 27, 2015

Leaderboard

Men's Pause Jerk+Jerk
Jeff Wann	07/18/2015	1 x 2 @ 185 lbs
Ian Walters	07/27/2015	1 x 2 @ 165 lbs
Ricardo Rosales	07/06/2015	1 x 2 @ 155 lbs

Women's Pause Jerk+Jerk
Andrea Brycsak	08/17/2015	1 x 2 @ 135 lbs
Jillian Bauer	07/27/2015	1 x 2 @ 135 lbs
Lauren Sakiyama	08/17/2015	1 x 2 @ 120 lbs

Male Athletes

1

Andy
Bissell

6:00 PM WOD

1 x 2 @ 215 lbs

1

Orlando
Letona

3:30 PM WOD

1 x 2 @ 215 lbs

2

Jacob
Blasi

5:00 PM WOD

1 x 2 @ 205 lbs

3

Kevin
Emerson

3:30 PM WOD

5 x 2 @ 185 lbs

4

Ian
Walters

5:00 PM WOD

1 x 2 @ 165 lbs

5

Ricardo
Rosales

6:00 PM WOD

1 x 2 @ 155 lbs

6

john
martinez

9:00 AM WOD

5 x 2 @ 135 lbs

6

Bill
Greenwell

6:00 PM WOD

1 x 2 @ 135 lbs

6

Steve
Alvarez

3:30 PM WOD

1 x 2 @ 135 lbs

7

Walt
Middleton

7:00 AM WOD

5 x 2 @ 125 lbs

8

Chris
Cervantez

5:00 AM WOD

5 x 2 @ 115 lbs

75, 95, 95, 115, 115

9

Steve
Hoye

3:30 PM WOD

1 x 2 @ 105 lbs

10

Bill
Coats

7:00 AM WOD

1 x 2 @ 95 lbs

11

Tim
Kovacs

3:30 PM WOD

5 x 2 @ 70 lbs

Female Athletes

1

Megan
Trent

5:00 PM WOD

1 x 2 @ 150 lbs

2

Katherine
Gregory

3:30 PM WOD

1 x 2 @ 140 lbs

3

Jillian
Bauer

9:00 AM WOD

1 x 2 @ 135 lbs

press out

4

Andrea
Brycsak

5:00 PM WOD

1 x 2 @ 123 lbs

5

Jean
Marie Harms

3:30 PM WOD

1 x 2 @ 115 lbs

5

Lauren
Sakiyama

5:00 PM WOD

1 x 2 @ 115 lbs

6

Ashley
Fallon

11:30 AM WOD

1 x 2 @ 110 lbs

6

Jen
Riley

3:30 PM WOD

1 x 2 @ 110 lbs

7

Julie
Boland

7:00 PM WOD

1 x 2 @ 105 lbs

1 at 115 couldn't get jerk

8

Gina
Wann

5:00 AM WOD

1 x 2 @ 95 lbs

8

Jennifer
Barczykowski

11:30 AM WOD

1 x 2 @ 95 lbs

55, 65, 75, 85, 95

8

Nora
Fragoso

7:00 PM WOD

1 x 2 @ 95 lbs

8

Shelly
Morse

11:30 AM WOD

1 x 2 @ 95 lbs

9

Victoria
Adams

5:00 PM WOD

1 x 2 @ 90 lbs

10

Janel
Coats

3:30 PM WOD

1 x 2 @ 85 lbs

11

Jennifer
Burnette

5:00 AM WOD

1 x 2 @ 80 lbs

12

Private

7:00 PM WOD

1 x 2 @ 75 lbs

13

Carla
Vivar

5:00 AM WOD

1 x 2 @ 73 lbs

13

Jessica
Stone

7:00 PM WOD

1 x 2 @ 73 lbs

14

Monica
Middleton

7:00 AM WOD

5 x 2 @ 60 lbs

14

Angelica
Virgen

7:00 AM WOD

1 x 2 @ 60 lbs

15

Johanna
Mejia

7:00 PM WOD

2 x 2 @ 50 lbs

16

Erin
Conyers

5:00 AM WOD

1 x 2 @ 45 lbs

17

Rosemarie
Aguilar

5:00 AM WOD

1 x 2 @ 40 lbs