6.20.2016

W.O.D. 6.21.16

 Congratulations to Steph, Aimee, Giulia and Sarah who all competed at the Masters Pan-Am's on Saturday, June 18th in Puerto Rico!





TEST DAY- RECORD RESULTS 

"Elizabeth" 
 21-15-9 
 Squat Cleans (95/135#) 
Ring Dips

 then.. 

 Rest 2:00 minutes then... 

take 10 minutes following the workout to build to a Heavy 2 RM Hang Squat Clean


Quote: 
"Daring ideas are like chessmen moved forward; they may be beaten, but they may start a winning game."
-Johann Wolfgang von Goethe

Photos:











5 comments:

CFKOP iPad said...

9:30 AM

Jill H. 13:40(65#),band),95#
Sarina K. 15:21(50,band),50#
Katie M. 12:14(45#,paralettes),65#
Bekah M. 12:06(83#,band),133# PR!
Sarah W. 11:13(65# pwr cl,band),95# pwr cl
Jessica A. 10:29(55# pwr cl,paralettes),75# pwr cl

Gordy

Aimee Lyons said...

12:15 Express and 1:00 Masters
Pam 16:44 rx 125#
Dana 11:10 85# band 115 PR
Denise 15:01 95# band 125#
Erika 15:18 73# band PR! 80
Tim H 14:13 (11/5/5 ring dips) 175#
Joe M 17:02 75# 85#
Jessie 12:15 63 band 103#

Masters
21-15-19
Squat Clean
Push up
Terry 10:46 55#
Bill 11:12 35#
Jodilee 12:56 55#
Mom 14:05 23#
Dad 12:26 55#

Jenna Kenny said...

Jon 14:57 RX, 195
Mike Sim 11:39 RX, 215
Manisha 11:25 (45/band), 80
Justin 16:45 (105, band), 145 PR!
Ellie 11:29 (70, band), 115
Kevin 11:50 (115, band) 160 PR!
Mike Sa 12:23 (75, band) 125 PR!
Lauren C 13:43 (75, band), 85
Danielle 14:25 (75, band) 100

Briana 13:03 (band), 154
Nick 12:57 (115), 175* singles
Joe 17:31 (115), 155
Raj 14:54 (75, band) 125 PR!
Kate K 15:48 (70, band) 103

Rachel Spring said...

Dudes After Dark

Cline 14:32 (115#, band) 165
Dave 13:37 (115#, band) 195
Brian T 13:58 (95#, band) 135
Julie 14:23 (band) 135
Christine 13:54 (parallette) 145
Chris 11:09 (115) 175 PR!

Keith B said...

4:30

Kendall 15:40 Band 95
Matt C 13:59 185
Nicole 10:59 45 band 80
Mel 13:00 band 135
Josh Mc 12:44 125 145
Lucy Q 13:18 40 band 60
Mike Rei 13:25 95 135
Dave H 13:33 115 215
Marni 14:01 ------
Jill A 9:27 40 1arm DB/ghd 155 FS
Rich A 7:23 225

5:30

Tia 14:04 75 band 95
Mike(DC) 11:15 165
Flounder 13:16 65 band 125
Luke 13:54 85 band 155
Nico 13:50 95 band 115
Josh P 14:03 95 band 155

6:30

Ashley Mc 11:32 80 band 115
Matt E 14:35 115 band 195
Rachel 14:36 175
Nate 14:45 75 125
Mike C 12:35 80 115
Neil 13:27 115 band 155
Rob P 20:17 95 125
Rehman 17:33 65HPC band 95
Lindsey 11:48 65 band 11:48