7.11.2016

W.O.D. 7.12.16
















AMRAP of 25 Minutes: 
15 Toes to Bar
15 Overhead Squats 95/135#
30 Kettlebell Swings 53/70#
200 Meter buddy carry 

Share the work with your partner however you choose with only one person working at a time. 
Divide the buddy carries equally.

Community Notes:
Tonight we are hosting Coach Tim's Pose Technique Running Form and Efficiency Workshop in the
Annex at 6:30 PM, last minute sign ups are welcome. The cost is $25.

All OPEN Strength tonight will be held in the main gym. 

Quote:
“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.” 
 – Lance Armstrong

10 comments:

Tim P said...

6/7am

Mike Sim
Jon P.........4 rounds (115#ohs) some scales

Nick C9 5# ohs
Justin D 35# ohs/knee raises.........4 rounds

Dana D
Theresa.... 4+30 (75#)

Kevin B
James...4 rounds scaled

7am
Briana K (75#)
Kate K (45#)...........4 rounds scaled

CFKOP iPad said...

9:30am
Jill Hi/ Bekah: 4+8 (55/75, 53/53r)
Steph C/ Karen S: 4+21 (T2B rom- 43/35, 35/44r)
Katie/ Emma: 4 rounds, kr, 35/25, 35r/26) farmers carry 44#

CFKOP iPad said...

12:15pm
"#crushDana" (Pam/Erika) 4+57 (65, russian swings 53)
"No comment" (Dave H/Angelo) 5+15 (95/45, kb70/53, farmers carry 1/2)
"Sandbaggers" (Tim H/Joe M) 3+27 (farmers carry, "lots of scaled shit")
"Let's not die today" (Denise/Meredith) 3+60 (63/33#ohs, 53/ some scale)
"it's my first time be gentle" (Keith/Tony (welcome!!)) 4+26 (115/35#, 35#kb)
"12:16" (Tori/Jessie) 4+2 (53#ohs, 35#kb)

CFKOP iPad said...

Masters
Partner wod
200 m run
15 goblet squats
15 kbs
15 toes to bar

Dad and Terry 3+35
Mom and Diane :)

Aimee Lyons said...

Aimee and Keith 4 + 60 Rx

CFKOP iPad said...

Team Misfits Daniel/Panos/Meggan 4+ 52 sc
Sweaty Dude and Good CrossFitter Julie Foucher/Mr? intensity 4+15 sc
M^2 Josh/Alicia 5+45 sc
J^2 Jenna/Jilla 4+50 sc

🔨🔨🔨🔨

Jillian Archibald said...

5:30
Shawna/Alejandra 3+40 sc
Josh P./Nicole N. 3+60 sc
Ashley M./Lauren H. 3+45 sc

CFKOP iPad said...

6:30pm
Matt E/Sean: 3+45 44/70, 65/95
Danielle/EJ: 3+60 44/65
Mike Co/JT: 4+20 53,75
Alan/Nooshi: 5. SU, 35R, gobsq farm carry/ SU, 13R, farm carry, puc
Linds/Giulz: 3+60 63/35. Giulz Rx

Allen Jasson said...

Nice article, very useful information.


Spa In Sparta

Rachel Spring said...

Kettlebell Mating Calls
Dave/Cline 3+15 (OHS 115/105)