CrossFit Beverly

Monday January 7, 2013
Paleo Challenge Day 1

WOD

21-15-9
Thrusters (115/95/65)
Dips

Skill/Strength:
Back Squat 75% 1RM
5 rounds by 5 reps

Warm Up:
3minutes of Jump Rope
10each
HSPU
Dips
GHD Hip Extensions
OHS with Bar
DROM
Foam Roll
then Burgener as a group

5:30

Maria ;9:58  55#/Blue Band
Amy P 10:07 65/Blue
Tim 8:35 95/Blue
Morgan 9:32 65/red
Pat 8:47 95
Tracy 9:31 75/Red
Mary Kate 9:46 65/Blue
Vic 8:59 Rx
Raegan 8:04 75/Red

6:30
Joseph 6:25 65/Red
Chris W 9:05 Rx
JoAnn 10:55 65/Red
Denis 10:38 75#
Katie N 8:54 45/Blue
Victor 10:54 65/Red
Ryan 10:03 Rx

9:00
Sewnig 7:16 95
Mike H 6:51 Rx
Bill 8:23 65/Blue
Rick 11:07 95/Green
Mark 9:40 65/Blue
Randy 9:10 Rx

10:00
Mary N 8:06 65/Red
John M 7:12 Rx
Candice 8:45 55/Green
Nick K 12:43 Rx
Chris G 8:43 Rx
Freddie 5:20 Rx
Curtis 13:12 Rx
Jose 5:59 65
Mike Kelly 8:39 105/Blue
Luke 8:45 100#

4:00
Red 7:55 95#
Mac 7:58 65/Blue
Dennis 11:55 95/Blue
Jack 11:25 115/Red
Gary 7:44 115/Blue
Jen M 8:58 55/Blue
Genelle 9:22 55/Blue
Eddie 8:23 95/Red
Fetz 10:18 Rx
Paula 7:57 25/Green
Jenni 8:04 55/Green

5:00
Lynne 9:44 35/Blue
Tony 10:10 75/Blue
Marty 8:33 95/Blue
Anthony 8:50 65/Purple
Steve 8:56 Rx
Nat 8:30 95/Black

6:00
Julie 11:54 75/Red
Brennan L 10:54 Rx
Alex 10:13 95/Purple
Malopy 10:33 95
David 8:20 75/Blue
Jerry 10:46 95
Jenny N 9:53 55/Blue
Wendy 10:20 55/Red
Erik 10:26 95/Blue

7:00
Cheri 55/Red
Zeke 9:41 65/Purple
Michael 9:48 75/Red
Nick 15:25 Rx
Janelle 8:33 55/Blue
Dan 10:28 95/Blue
Ed O 10:50 95/Blue