7.19.2016

W.O.D. 7.20.16


For time:
5 Bear Complex*, 500 Meter Row
4 Bear Complex*, 400 Meter Row
3 Bear Complex*, 300 Meter Row
2 Bear Complex*, 200 Meter Row
1 Bear Complex*, 100 Meter Row

*The Bear Complex consists of:
1 Power clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
These will be done as unbroken sets, the bar will not be placed on the ground until the indicated amount of complexes are complete. Weight is 75/115#

Community Notes:
HAVE YOU SIGNED UP FOR THE KING AND QUEEN on 7/30???
Everyone should should sign up, it's a competition for everyone, no matter of level and ability. 

All weekend classes will be held in the Annex, 110 C, please meet and park there. 

Quote:
“It’s Not Whether You Get Knocked Down, It’s Whether You Get Up.”
- Vince Lombardi

8 comments:

CFKOP iPad said...

5:15am
Mike San 14:41 80#
Ryan A 14:24 135#

6am
Angelo 13:00 85#
Ash Mc 16:19 Rx
Laura P 13:15 Rx
Ben M 15:40 85#
Lauren C 14:31 Rx
Danielle G 13:55 Rx
Kevin B 12:45 75#
Mike Sim 12:42 Rx+135#
Pete 12:22 Rx
Alona 14:31 Rx
Jeff B 12:44 Rx

Improv 7:30am
Joe C 13:03 Rx
Nicole N 13:29 45#

CFKOP iPad said...

9:30am
Meggan 13:24 53# fsq
Rob C 10:30 Rx
Jodilee 12:51 55#
Jill H 13:25 65#
Luis 12:20 95#
Mary H 13:33 55#
Justin 12:42 95#
Terry 13:14 45#
Gordy 10:19 95# mrx
Sarina 12:20 45#
Steph C 13:36 53#
Kevin H 12:50 95#
Emma 15:17 35#
Jackie 13:42 Rx
Barb Z 14:32 35#

CFKOP iPad said...

12:15pm
Seba 15:19 50#
Jessie S 12:24 65#
Pam G 12:18 Rx+10#
Tim H 13:14 95#
Casey 12:31 63#
Ina 14:28 53#
Nicole M 15:23 50#
Mike K 14:06 95#
Joe M (happy birthday) 15:13 95#
Lucy Q 14:20 45#

CFKOP iPad said...

4:30 PM

Mike M. 13:52/75#
Keith B. 9:42 Rx
Jenna K. 13:25 Rx
Giulia U. 11:54 Rx
Anne Bo. 13:10/35#
Alex T. 12:08/45#
Karen M. 13:55/65#
Fayth B. 13:50/60#
Josh Mc. 10:43/95#
Alicia M. 12:44/63#
Anne Br. 13:47/40#
Mike R. 12:43/95#
Sean S. 14:28/75#

Gordy

CFKOP iPad said...

530

Mike F 12:16 75#
Josh P 13:15 95#
Tia 14:12 Rx
Marni 13:50 Rx
Steph M 14:13 55#
Mr Intensity 12:22 95#
Nick C 12:12 Rx

🔨🔨🔨

Jenna Kenny said...

Mike C 14:07 (75)
Matt B 12:58 RX
Neil 13:33 RX
Amanda 14:26 (60)
Borden 12:06 (95)
Nate 13:18 (85)
Cline 11:18 (95)
Bridget 14:48 (65)
Giulz's Cousin 11:!5 (250m, 15)
Giulz's Cousin's Friends 11:20 (250m, 15)
Matt E 14:20 RX
Jill H 12:29 (65 cleans, 75 back squats)

Dave 9:54 RX
Nooshi 14:13 (15#, 250m)
Chris D 10:11 RX
Sue D 11:44 (35)
Brian 11:46 (95)

Rachel Spring said...

Sat Am Sesh:
Rachel 11:26 RX
Jen S 15:36 55#
Michal 13:49 RX

Allen Jasson said...

Nice article, very useful information.


Massage In Park Meadows