12.08.2015

W.O.D. 12.9.15











Congrats to Theresa, Alona, Laura A, Jess C. Giulia and Jonathan P...pick up your raffle tickets soon!

"A REAL PARTNER WOD"
for time:
21-15-9
Deadlifts (185/275)
Push Jerks (105/155#)

Advent Day 9:
Max reps 15 ft Rope Climbs in 2 Minutes

Coaches Notes:
Athletes will work together and will have two bars for this workout.  "Athlete A" will complete 21 reps of the Deadlift then "Athlete B" will complete 21 reps of the Deadlift..."Athlete A" will complete 21 reps of the Push Jerk then "Athlete B"....and so on....until "Athlete A" completes 9 Push Jerks, followed immediately by "Athlete B"...all work is for time.

Community Notes:
Please join us for our Annual Christmas Party -- FESTIVUS on Thursday, December 10th, starting at 5:00 PM-ish. Wear a Festive outfit, bring a gift for the white elephant exchange, some food or drink to share and come ready for a little work out and A LOT fun with your friends and fellow CFKoP athletes!

Quote:
“Lack of direction, not lack of time, is the problem. We all have twenty-four hour days.”
-Zig Ziglar

4 comments:

CFKOP iPad said...

6:00am

Pete + Jon Pi + Mike Si: 19:16 Rx
Sue + Theresa L: 15:20 DL 125# PJ 65#
Matt R + Kevin B: 13:50 DL 125# PJ 75#
Justin D + Terry: 19:50 DL 185# PJ 105#

9:30am

Fran H + Barbra Z: 13:44 DL 145/105 PJ 45/40
Kevin H + John P: 14:45 DL 225# PJ 95#
Mary H + Meggan L: 13:28 DL 125/95 PJ 65/55
Emily S + Kate M: 19:56 DL 95/75 PJ 53#
Jackie H + Jill H: 16:35 DL 175# PJ 85#
Jonathan S + Jason I: 11:39 DL 225# PJ 105#

- Clay

CFKOP iPad said...

Express
Scott, Karen, Denise: 19:59 (275/135, 135/63, 155/75)


Jenna

CFKOP iPad said...

530

Spicy Jerks
Alona and Laura A
19:14
155/95

Rock/Paper/Scissors
Ryan S and Brian
10:52
185, 95

East and West Meet at the Barbell
Luke and Adam
14:02
235/135

Team Rocks
Therese and Rob P
11:47
105,55 and 95

I'm Pretty Sure I Just Pooped My Pants
Stephanie and Melissa
13:22
85, 35

Giulz

Jenna said...

Giulz and Erika- 7:47 95/65
Laura and Kris- 12:44 125/85 and 85/55(35)
McHugh and Adam- 12:07 225/95 and 135/95

Team "We're Drunk in 24 hours"
Dave and Matt- 8:36 225/115