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Components

Strict Press

Supine Row

Metcon

Settings

WOD

12/30/2015

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

Strict Press (6-6-6)

Supine Row (3x8-12)

Supine row with rings with feet on a box.

Metcon (Time)

7 Rounds for Total Working Time
10 Push Press (115/75)
15 Sit Ups
20 Double Unders
Rest 1 minute

Rx+
7 Rounds for Total Working Time
10 Push Press (135/95)
15 GHD Sit Ups
50 Double Unders
Rest 1 minute

Mobility

Ankle Wall Stretch/Banded Overhead

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

Whiteboard:

Wednesday, December 30, 2015

Leaderboard

Men's Strict Press
Marc Bauer	12/30/2015	1 x 6 @ 175 lbs
Joshua Arrietta	12/30/2015	1 x 6 @ 135 lbs
Jeff Wann	12/30/2015	1 x 6 @ 115 lbs

Women's Strict Press
Sara Rybacki	12/30/2015	1 x 6 @ 80 lbs
Andrea Brycsak	12/30/2015	1 x 6 @ 75 lbs
Jean Marie Harms	12/30/2015	1 x 6 @ 70 lbs

Male Athletes

1

Marc
Bauer

9:00 AM WOD

1 x 6 @ 175 lbs

165-170-175

2

Kevin
Emerson

6:00 PM WOD

3 x 6 @ 145 lbs

2

Dan
Shaffer

11:30 AM WOD

1 x 6 @ 145 lbs

3

Joshua
Arrietta

5:00 PM WOD

1 x 6 @ 135 lbs

4

Jeff
Wann

5:00 AM WOD

1 x 6 @ 115 lbs

4

Jonah
Hoye

11:30 AM WOD

1 x 6 @ 115 lbs

4

Private

5:00 PM WOD

1 x 6 @ 115 lbs

4

Kevin
Maltez

5:00 PM WOD

1 x 6 @ 115 lbs

5

Daniel
Jaramillo

5:00 PM WOD

1 x 6 @ 110 lbs

6

Bill
Coats

5:00 PM WOD

1 x 6 @ 105 lbs

6

Garrett
Moberg

9:00 AM WOD

1 x 6 @ 105 lbs

7

Jacob
Gaines

5:00 AM WOD

1 x 6 @ 100 lbs

8

Jonathan
Gustilo

7:00 AM WOD

1 x 6 @ 95 lbs

Female Athletes

1

Maya
Sprinsock

6:00 PM WOD

1 x 6 @ 90 lbs

2

Katherine
Gregory

9:00 AM WOD

1 x 6 @ 80 lbs

2

Sara
Rybacki

5:00 PM WOD

1 x 6 @ 80 lbs

3

Andrea
Brycsak

5:00 PM WOD

1 x 6 @ 75 lbs

4

Ashley
Fallon

11:30 AM WOD

1 x 6 @ 70 lbs

4

Jean
Marie Harms

11:30 AM WOD

1 x 6 @ 70 lbs

4

Jen
Riley

9:00 AM WOD

1 x 6 @ 70 lbs

4

Jennifer
Barczykowski

9:00 AM WOD

1 x 6 @ 70 lbs

4

Lauren
Sakiyama

6:00 PM WOD

1 x 6 @ 70 lbs

55,65,70

4

Sarah
Dunster

6:00 PM WOD

1 x 6 @ 70 lbs

5

Erin
Conyers

5:00 AM WOD

1 x 6 @ 65 lbs

55, 55, 65

5

Gina
Wann

5:00 AM WOD

1 x 6 @ 65 lbs

5

Jennifer
Burnette

5:00 AM WOD

1 x 6 @ 65 lbs

5

Victoria
Adams

5:00 PM WOD

1 x 6 @ 65 lbs

6

Shelly
Morse

9:00 AM WOD

1 x 6 @ 60 lbs

failed on 6th rep 3rd round

7

Hanna
Hoye

11:30 AM WOD

2 x 6 @ 55 lbs

7

Carla
Vivar

5:00 AM WOD

1 x 6 @ 55 lbs

7

Janel
Coats

5:00 PM WOD

1 x 6 @ 55 lbs

7

Jillian
Bauer

5:00 PM WOD

1 x 6 @ 55 lbs

7

Marty
Rodriguez

6:00 PM WOD

1 x 6 @ 55 lbs

7

Victoria
Arrietta

5:00 PM WOD

1 x 6 @ 55 lbs

8

Natalie
Dagher

3:30 PM WOD

3 x 6 @ 53 lbs