11.09.2014

W.O.D. 11.10.14









 Hi Miles!





Skill:
AMRAP in 7 minutes: 
Sets of 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double-Unders*

*Must stop and re-start after each set. If you mess up mid-set, you must re-start that set at 1. Your score is total reps completed in the 7 minutes.

Metcon:
3 Rounds for time of: 
Run 400m 
21 Push-ups 
7 Snatch (75/115#)

Community Notes:
The lunchtime express class starts today from 12:15-1:00PM. See you there!

Quote: 
"If you want to achieve greatness stop asking for permission." 
~Anonymous

4 comments:

Tim P said...

6/7am

Rich A 45s on the descending=320reps, 10:31 Rx
Jason L 50 =275reps, 13:23 95#
Gina 25s=75reps, 11:41 56# scpu
Pat P 5att, 12:58 75#
Justin D 10, 14:23 45#
Farah 25s=75reps, 11:26 48#
Mike C 5att, 16:31 65#
Joe C 35s=140reps, 14:01 105#
Peter 40 on descending =360reps, 11:02 Rx
King 35s=140, 10:52 Rx

Aimee Lyons said...

9:30AM
Mark R (15) DU 13:35#95
Alejandra (13 total) 12:56 35#
Jill A (15) 15:08 Rx
Jackie (5) 15:03 ROM PU
Manisha (5) 13:31 40#
Diane (27 total) 17:52 Rx
Alison K 105 reps 12:26 Rx
Beth R (1) -first du 17:29 11#
Jonathan (105 reps) 11:29 65#
Darcy SU practice 15:30 45#
Barb SU - 13:53 53/Airdyne

Unknown said...

5:30 Mobility

John M
Justin R
Kate F
Regi

6:30

Michal 20 (50 reps) 12:50 #60
Rachel W. SU/DU 13:17
Matt B. 25 DU 15:45 RX
Matt E 10 DU 16:32 #105
Steph C 1 DU 14:47 #60
Conn 118 12:47 #85
Josh 2 DU 16:40 #95
Dave S 5 11:57 #95
Dave N ??

Aimee Lyons said...

3:30/4:30/5:30PM
Joy 140 reps (13:24 35#HPS)
Josh 5 reps (13:26 65#)

Regi 30 reps 12:48 rx
Ly (5) (oops she forgot to look at the time)
Mr. Intensity 30 total (14:55 110#)
Justin R 140 reps 12:30 PU ROM
Ryan 75 reps 14:10 rx
JZ 30 (12:02 75#)
Kate F (15) 15:27 45#
Rebecca (1) 14:08 35# (1st DU)
Tim P (140 reps in 3.5 mins) 9:09 @75#
Eric (3 DU) 16:17 65#

Patrick 105 reps 11:51 rx
Shawna 17 total (15:40 55#)
Kevin (5) 12:29 75#
Jen S (49 total) 13:05 35#
Alona (75) 14:47 65#
Tim H (20 total & first ever!!) 13:35 HPS 75#
Jason I 220 11:48 Rx
Josh P 180 15:25 85#

HUGE shout to Tim H who got his 1st DU in 4 years of CrossFitting...and then got 19 more!