7.27.2016

W.O.D. 7.28.16

Join us on Sunday, August 14th at 1:30PM for a FREE workout for all ages! 

For time:
21 Back Squats (135/205)
21 Burpees
100 Double Unders
15 Front Squats (95//135)
15 Burpees
100 Double Unders
9 Overhead Squats (65/95)
9 Burpees
100 Double Unders

Quote:
“Do yourself a favor, and realize that there’s no technique in the world that will save you. There are no pills, no secrets, no passwords on the path to greatness. You’ve got to embrace the pain, push the threshold, and feel the suck, and then you’ve got to muster the courage to go back six times a week.” ~ Jon Gilson

Photos:













7 comments:

CFKOP iPad said...

6am
Mike Sim 18:04 Rx
King 19:14 Scaled
Laura Alt 14:36 105/85/55
Lauren C 20:03 85/75/65 50du
Danielle G 18:29 85/75/65 50du
Matt R 17:38 125/105/65 50du
Ellie H 16:44 95/85/55

7am
Jon P 18:36 Rx
Ashley M 19:55 105/85/65
Joe C 18:08 135/115/45
Lauren H 21:30 15/95/65
Kate K 18:09 75/65/65
Alona 22:33 115/95/65
Pete 14:02 Rx

CFKOP iPad said...

8:30am
Aimee 12:41 Rx weight from floor
Bekah 18:30 100/50/50 du's, Rx weight
Steph 16:54 men's Rx for deadlift/power clean/hang power clean, 250m row

9:30am
Tim H 18:39 135/115/33 10DUA
Jackie H 18:05 105/85/65 50DU
Karen S 22:26 73/53/35 DUA
Jonathan S 22:48 165/115/65
Jill Hi 21:22 115/85/55 50DU

CFKOP iPad said...

11:00am
Cate 11:44 Rx *weight from floor
Giulia 15:09 Rx
Katie 15:40 55/35/15
Panos 15:04 30du Rx weight
Kyle 16:05 135/115/45 2:00min DUA
Ina 15:21 75/55/35 2:00DUA
Daniel 15:20 115/95/65 2:00 DUA
Danial 12:40 135/115/45 2:00mins DUA

CFKOP iPad said...

12:15pm
Karen S 17:33 125/95/45 2mins DUA
Pam 19:03 Rx
Joe M 18:22 115/95/45 2mins DUA
Seba 19:00 75/55/35
Marni 20:20 93/73/53 50du
Jessie 21:39 103/83/53 50du
Steph C 16:32 75/65/45 25DU

1:00pm Masters
3-3-3 of Shoulder Press, Push Press, Push Jerk
Terry 53/73/73
Jodilee 68/78/88
Gigi 50/35/45
John 78/78/88

Karen M said...

Time correction for me 18:10

Aimee Lyons said...

4:30
Nicole N 24:11 85/65/55
Dana D 20:18 rx weight, 2 mins DUA
Keith 19:10 Rx weight from the floor
Dave H 17:33 Rx weight from the floor
Kendall 17:25 93/73/53 2 mins DUA
Lucy Q 16:50 63/53/33 10 cals bike
Tori 18:12 83/73/53 2 mins DUA
Anne B 17:33 73/53/33 (25 DU) squat to box
Sarah W 19:00 105/85/55 (2 mins DUA)

Aimee Lyons said...

5:30 PM
Amy (Apex dropin) 14:54 85/75/65 50 du
Michael C 17:40 150/95/65 (60 DU)
Sean 18:13 135/95/65/45 (2 mins dua)
Josh Mc 14:09 165/145/95 30 DU
Twinnie 15:16 93/73/53/ 2 mins dua
Mike I 17:30 145/115/95
Tia 18:30 Rx weight (2 mins DUA)
Jess A 20:10 83/63/43 (2 mins DUA)
Shawna 17:03 85/85/65 (15 DUA)
Lindsey 16:40 95/85/55 (2 mins DUA)
Nooshi 15:15 33/23/23 DUA - 2 mins
Josh P 16:23 135/115/95
Alejandra 17:30 85/65/45 (2 mins dua)
Jenna 18:38 105/75/55 all the dubs!!
Angelo 17:49 135/115/65 (DU 50/50/100)
MR Intensity 23:00 165/135/95 (25 DU)
Mariana 15:13 95/75/55 - 2 mins DUA