“The Great Eight”

8min AMREP of:

 

// Rx //

8 TTB

8 Deadlifts 255/155LBS

8 Box Jump Overs 24"/20”

 

// Scaled Men //

8 Hanging Leg Raises

8 Deadlifts 155/105LB

8 Box Jump Overs (step or jump) 20”

 

// Masters Rx //

6 TTB

6 Deadlifts 185/135LB

6 Box Jump Overs 24”/20"

 

// Masters Scaled //

 6 Hanging Leg Raises

6 Deadlifts 135/95LB

6 Box Jump Overs (step or jump) 20”

1 ELLIE REZK
2 ALICE WOOD
3 ALI RUDDY
4 ALISSA BONN
5 ANA WARNER
6 ANDREA ASHLEY
7 ASHLEY KOZIOL
8 AIMEE STEINBERG
9 CAROL NEUWIRTH
10 CATIE CONTE
11 CHRISSY SWIDER
1 JENNY CONTARDI
2 JESSICA BENNETTE
3 MEG COLLINS
4 MEGAN TKACH
5 RACHEL BALUNIS
6 JENNA GRIECO
7 SAM MANSON
8 SARA CUCCI
9 VERONICA WILENTA
10 SARAH RUANE
11 MEGAN SABO
12
1 MELISSA SCHLEICH
2 NANCY BALUNIS
3 CORY SERAFIN
4 MICHELLE WILLIAMS
5 ALLIE EADER
6 NINA BALDASARE
7 SARAH MIELKE
8 STEPHANIE FISH
9 KEVIN PRICE
10 JOSHUA FINCH
11 NICK CONTI
12
1 PAUL HALAS
2 JOSHUA CARUSO
3 RYAN DULLEA
4 STEVE NARDIELLO
5 MICHAEL ROSE
6 JOSHUA JAFFW
7 PHIL GIOIA
8 BRIAN HIGGINS
9 BRETT NIELSEN
10 THOMAS WATSON
11 FRED FAGAN
1 KYLE WILLIAMS
2 JUSTIN MAILLOUX
3 JOHN DRURY
4 PAT TIGHE
5 DAVE MELILLO
6 BRAD GREEN
7 IAN RIVERA
8 JUSTIN SARUBBI
9 BRODY LONGO
10
11

Draco

3mins to establish 1RM Clean Complex

1 Squat Clean

1 Hang Power Clean

1 STOH

1min Rest

1 ELLIE REZK
2 ALICE WOOD
3 ALI RUDDY
4 ALISSA BONN
5 ANA WARNER
6 ANDREA ASHLEY
7 AIMEE STEINBERG
8 ASHLEY KOZIOL
1 CATIE CONTE
2 CHRISSY SWIDER
3 JENNA GRIECO
4 JENNY CONTARDI
5 JESSICA BENNETTE
6 CAROL NEUWIRTH
7 MEG COLLINS
8 MEGAN TKACH
1 RACHEL BALUNIS
2 SAM MANSON
3 SARA CUCCI
4 SARAH RUANE
5 VERONICA WILENTA
6 SARAH MIELKE
7 MICHELLE WILLIAMS
8
1 CORY SERAFIN
2 NINA BALDASARE
3 ALLIE EADER
4 STEPHANIE FISH
5 MELISSA SCHLEICH
6 MEGAN SABO
7 NANCY BALUNIS
8
1 KEVIN PRICE
2 JOSHUA CARUSO
3 JOSHUA FINCH
4 NICK CONTI
5 STEVE NARDIELLO
6 RYAN DULLEA
7 JOSHUA JAFFW
8 PAUL HALAS
1 MICHAEL ROSE
2 BRIAN HIGGINS
3 PHIL GIOIA
4 BRETT NIELSEN
5 THOMAS WATSON
6 FRED FAGAN
7 KYLE WILLIAMS
8 JUSTIN MAILLOUX
1 JUSTIN SARUBBI
2 BRODY LONGO
3 JOHN DRURY
4 BRAD GREEN
5 PAT TIGHE
6 DAVE MELILLO
7 IAN RIVERA
8

3min Max Reps of the Clean Complex at the loading that was just established

*There will be 3 separate scores for this workout:

- Total Reps of 6min AMREP,

- 1RM of Complex,

- Total volume (reps x loading) for 3min Max reps

1 ELLIE REZK
2 ALICE WOOD
3 ALI RUDDY
4 ALISSA BONN
5 ANA WARNER
6 ANDREA ASHLEY
7 AIMEE STEINBERG
8 ASHLEY KOZIOL
1 CATIE CONTE
2 CHRISSY SWIDER
3 JENNA GRIECO
4 JENNY CONTARDI
5 JESSICA BENNETTE
6 CAROL NEUWIRTH
7 MEG COLLINS
8 MEGAN TKACH
1 RACHEL BALUNIS
2 SAM MANSON
3 SARA CUCCI
4 SARAH RUANE
5 VERONICA WILENTA
6 SARAH MIELKE
7 MICHELLE WILLIAMS
8
1 CORY SERAFIN
2 NINA BALDASARE
3 ALLIE EADER
4 STEPHANIE FISH
5 MELISSA SCHLEICH
6 MEGAN SABO
7 NANCY BALUNIS
8
1 KEVIN PRICE
2 JOSHUA CARUSO
3 JOSHUA FINCH
4 NICK CONTI
5 STEVE NARDIELLO
6 RYAN DULLEA
7 JOSHUA JAFFW
8 PAUL HALAS
1 MICHAEL ROSE
2 BRIAN HIGGINS
3 PHIL GIOIA
4 BRETT NIELSEN
5 THOMAS WATSON
6 FRED FAGAN
7 KYLE WILLIAMS
8 JUSTIN MAILLOUX
1 JUSTIN SARUBBI
2 BRODY LONGO
3 JOHN DRURY
4 BRAD GREEN
5 PAT TIGHE
6 DAVE MELILLO
7 IAN RIVERA
8
Saturday - Feb 03

// Rx //

14minutes

6min AMREP

20/15 Air Bike Calories

20 Wall Ball 20/14lbs 10’ Target

1 Min Rest

 

// Scaled // 

12/10 Air Bike Calories

15 Wall Ball 20/14lbs 10’/9' Target

1 Min Rest

 

// Masters Rx // 

15/12 Air Bike Calories

20 Wall Ball 20/14lbs 10’/9' Target

1 Min Rest

 

// Masters Scaled // 

12/10 Air Bike Calories

20 Wall Ball 20/14lbs 9' Target

1 Min Rest

 

1 ELLIE REZK
2 ALICE WOOD
3 ALI RUDDY
4 ALISSA BONN
5 ANA WARNER
6 ANDREA ASHLEY
7 AIMEE STEINBERG
8 ASHLEY KOZIOL
1 CATIE CONTE
2 CHRISSY SWIDER
3 JENNA GRIECO
4 JENNY CONTARDI
5 JESSICA BENNETTE
6 CAROL NEUWIRTH
7 MEG COLLINS
8 MEGAN TKACH
1 RACHEL BALUNIS
2 SAM MANSON
3 SARA CUCCI
4 SARAH RUANE
5 VERONICA WILENTA
6 SARAH MIELKE
7 MICHELLE WILLIAMS
8
1 CORY SERAFIN
2 NINA BALDASARE
3 ALLIE EADER
4 STEPHANIE FISH
5 MELISSA SCHLEICH
6 MEGAN SABO
7 NANCY BALUNIS
8
1 KEVIN PRICE
2 JOSHUA CARUSO
3 JOSHUA FINCH
4 NICK CONTI
5 STEVE NARDIELLO
6 RYAN DULLEA
7 JOSHUA JAFFW
8 PAUL HALAS
1 MICHAEL ROSE
2 BRIAN HIGGINS
3 PHIL GIOIA
4 BRETT NIELSEN
5 THOMAS WATSON
6 FRED FAGAN
7 KYLE WILLIAMS
8 JUSTIN MAILLOUX
1 JUSTIN SARUBBI
2 BRODY LONGO
3 JOHN DRURY
4 BRAD GREEN
5 PAT TIGHE
6 DAVE MELILLO
7 IAN RIVERA
8

// RX //

80 DU’s

40 Calorie Row

30 CTB Pull-ups

20 BF Burpees

ME Squat Snatch 135/95LBS with remaining time

 

// Scaled //

160 Single Under's

30 Calorie Row

30 Jumping Pull-ups (6" above reach)

20 BF Burpees (step overs allowed)

ME Power Snatch 95/65LBS with remaining time

 

// Master's RX //

80 DU’s

40 Calorie Row

30 Pull-ups

20 BF Burpees

ME Squat Snatch 115/80LBS with remaining time

 

// Master's Scaled //

160 Single Under's

40 Calorie Row

30 Jumping Pull-ups (6" above reach)

20 BF Burpees (step overs allowed)

ME Power Snatch 75/55LBS with remaining time

 

*score is total reps completed, tie break will be the time to complete the first 4 modalities 11min TL

1 ELLIE REZK
2 ALICE WOOD
3 ALI RUDDY
4 ALISSA BONN
5 ANA WARNER
6 ANDREA ASHLEY
7 AIMEE STEINBERG
8 ASHLEY KOZIOL
9 CAROL NEUWIRTH
10
1 CATIE CONTE
2 SAM MANSON
3 JESSICA BENNETTE
4 MEG COLLINS
5 MEGAN TKACH
6 CHRISSY SWIDER
7 RACHEL BALUNIS
8 JENNA GRIECO
9
10
1 VERONICA WILENTA
2 SARA CUCCI
3 SARAH RUANE
4 MELISSA SCHLEICH
5 MEGAN SABO
6 NANCY BALUNIS
7 ALLIE EADER
8 STEPHANIE FISH
9 JENNY CONTARDI
10
1 NINA BALDASARE
2 CORY SERAFIN
3 SARAH MIELKE
4 MICHELLE WILLIAMS
5 JOSHUA CARUSO
6 JOSHUA FINCH
7 RYAN DULLEA
8 STEVE NARDIELLO
9 NICK CONTI
10
1 PAUL HALAS
2 KEVIN PRICE
3 JOSHUA JAFFW
4 PHIL GIOIA
5 MICHAEL ROSE
6 BRETT NIELSEN
7 FRED FAGAN
8 THOMAS WATSON
9 BRIAN HIGGINS
10
1 KYLE WILLIAMS
2 JOHN DRURY
3 JUSTIN SARUBBI
4 IAN RIVERA
5 JUSTIN MAILLOUX
6 PAT TIGHE
7 DAVE MELILLO
8 BRAD GREEN
9 BRODY LONGO
10