Strength/Skill Development
A. Clean: 1.1.1 x 3 sets. Rest 10s b/w reps & 3 minutes b/w sets.
Complete 2 rounds of:
B1. NGHP @ 11X1; 8-10 reps.
B2. Side plank: 30s/side.
WOD
AMRAP in 12 minutes of:
Box jumps x 12 (NTE 24/20″)
Thrusters x 6 (-60-70% of a multi-rep max NTE 95/65lbs)
Burpees over the bar x 6
This workout was completed on MainPage 120204 in honor ofU.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
The first workout of the Open 2012 will be announced THIS Wednesday evening! If you have not done so already get yourself registered. You never know what will come out of the hopper and you could help CFA qualify a team to the Mid-Atlantic Regional!
Do we have a team yet?
Name Clean NGHP WOD Twght Box #
John 135 85 6+2 95 24
Bill 135 75 5+12 95 24
Denise 75 50 6+18 42 16
Susie 65 50 6+19 42 16
Tom 185 75 6+16 95 24
Rustan 185 75 7+3 95 24
Ed 165 65 6+12 95 24
John 115 65 6 55 20
Tom H 95 65 6+2 65 20
Mark 95 75 6+6 75 20
Phil 90 50 6+3 50 19
Phil K 105 65 5+12 65 20
Katy 75 35 6+1 42 20
Hans 105 75 5+16 75 19
Shilpa 95 55 6+6 45 20
Tony 95 55 6+10 55 20
Robb 145 75 6+13 95 24
Tina 110(PR) 55 6+8 55 20
Rebecca 72 52 ? 42 16
ChristyMoo 115 55 5 65 20
MCK 72 52 6 42 12
Rachael 115 65 6+1 65 20
Red 135 75 4+18 75 24
Dan F 185(PR) 7+6 95 24
KK 125 85 5+20 65 20
Evan 190 95 6+16 105 24
Cherie 95 30 5+18 50 16
Anthony 195 75 5+12 95 24
Robert 190(x2) 6+17 95 24
Brian T 145 75 4+23 65 20
Ginna 72 48 7+16 42 20
Mishele 80 30 6+7 42 16
Brooke S 120(x2) 65 4+15 65 20
Jess T 95 55 4+12 65 19
Beth 105 65 5 65 19
Brandon 165(PR) 95 5+5 95 24
Nate 145 95 6 75 20
R.S. 205 95 6 95 24