April 18, 2016

Monday

ANNOUNCEMENTS:

Congratulations to all the CFLR Athletes that participated this weekend!  We had several CFLR athletes on the podium at Festivus Games.

Men's Novice
1st Place -Drew Farmer (CrossFit Little Rock)
2nd Place - Daniel Berardi (Above and Beyond CrossFit fueled by Strongwill)
3rd Place - Adam Hooker (Above and Beyond CrossFit fueled by Strongwill)

Women's Novice
1st Place - Anna Newton (CrossFit Little Rock)
2nd Place - Megan Danielle Bailey (Blue Blood Gym)
3rd Place - Jaela Marie Talley (Blue Blood Gym)

Men's Intermediate
1st Place - Jd Wolfe (CrossFit Little Rock)
2nd Place - Dakotah Bailey (Blue Blood Gym)
3rd Place - Gus Powers (CrossFit Midpoint)

Women's Intermediate
1st Place - Jennifer Enderlin Saxton (14th Street Hooligans)
2nd Place - Stephanie Alvis (CrossFit Align)
3rd Place - Alex Lomax (CrossFit Little Rock)

Women's Masters Champion - Angela Sugg (Omnis CrossFit)

MODWOD PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Back Squat 5 x 5 (Coach helps determine weight)

METCON:

25 wall ball (14/10)
25 air squat
25 hand-release push-ups
25 double unders OR 50 single unders
25 American kb swings (35/25)
25 double unders OR 50 single unders
25 hand-release push-ups
25 air squat
25 wall ball

EXTRA CREDIT:

4 x 15 Sit-ups

or 

4 x 15 Supermans

RX PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Back Squat 5 x 5 @70%

METCON:

35 wall ball (20/14)
35 air squat
35 hand-release push-ups
35 double unders OR 70 single unders
35 American kb swings (53/35)
35 double unders OR 70 single unders
35 hand-release push-ups
35 air squat
35 wall ball

EXTRA CREDIT:

4 x 15 Sit-ups

or 

4 x 15 Supermans

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