AMRAP in 20 Minutes:
400 Meter Run
3 Bar Muscle Ups
12 Hang Power Snatch (65/95#)
Quote:
Watch your thoughts; they become words.
Watch your words; they become actions.
Watch your actions; they become habits.
Watch your habits; they become character.
Watch your character; it becomes your destiny.
—Lao-Tze
7 comments:
6am
Abby L 5 Rounds @ 35#
Kevin B 4 Rnds+3bm @85#
Matt R 4+3bmu (jumping) 65#
Mike Sim 5+8, (row500)
7am
Lura Alt. 5 Rnds (band)
Briana K 3+2 (band, squat snatch)
Jon P 4 + 250m run
Joe C 3+3 25cal Airbike sub)
8:30 AM
Jill A 3 + 3 Rx
Jenna 4 + 2 (45# pulls/kips)
Erika 4 + 200 M (53# banded MUA)
Aimee 5 + 200 M Rx
Bekah 5 (63# 3 C2B, banded swings)
9:30 AM
Kevin 4 + 8 65# banded attempts
Mike I 3 + 1 85# pullups/kips
Katie 3 +4 35# banded PU
Jackie 4 + 200 M 65# 3kip 3 pullups
Lizzie 5 35# kip/pull
Jill H 4 + 200 M 55# PU
Natalie 4 +10 35# pullband
Emma 3 + 10 35# band
***Congrats Jill H. on your first pull-ups and many more!!
12:15
Lucy Q 4 +1 35# band PU
Cline 4 + 4 75 kips pullups
LP 65 6 pullups
Pam 4 + 200 m 65 # MUA
Dana 5 53#
Karen 3 + row 53#
Therese 3 +1 34 JMU
Masters 1:00
Helen (3 Rounds for time of 400 Meter Run, 21 KBS, 12 Pullups)
Kendall 20:33 35# band
Jodilee 17:38 26 band
Barb C 17:35 26 band
Kevin 18:20 35#
Bill 18:00 18# JPU
Terry 18:04 26#
530
Alison 5, 3 pu
Steph M 3+1 band, 35#
Caitlyn 4+1 jmua, 35#
Melissa 3+1 jmu, 45#
Shawna 3+14, jmu, 55#
630
Steph C 3+6, band, 55#
Erika 3, jmu, 55#
Craig 4+7, 75#
Nicole N 3+1, pu, 45#
Danielle 4+5, jmu, 55#
Tj 4+1, band 55#
Giulz
4:30
Alicia 5 53# 3 kip/3pull
Gordy 5 + 200 M MRX (75#)
Mike R 4 Rds 75# (Got on the leader board for a 1:05 400M run
Mariana 4 (55# 3kip/3 pulls)
Dave 4 + 100 M Rx
Nick C 4 + 7 Rx
Justin R 4 + 250 M Row 75 Pullup (sc)
CF Endurance Track Workout!
I had plans for killer track interval sets, BUT the high school had other plans with the girls lacrosse games and Senior Night, which brings many spectator parents and side events around the track, SO we went to the HILLS on the other side of the middle school to get in a few sets of 3x40seconds/25sec/10sec, and these are the athletes that enjoyed the sweat that was brought to them by the late afternoon humidity.
Alex R
Matt Erb
Dave N
Kristin L
Jill H
John Luk.
Jen Solt
Keith Halp.
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