11.06.2016

W.O.D. 11.7.16













TEST DAY- RECORD RESULTS
FIGHT GONE BAD 

In this workout you move from each of five stations after a minute for three rounds. This is a five-minute round from which a one-minute break is allowed before repeating. 
 The stations are: 
 1. Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps) 
2. Sumo deadlift high-pull: 75/55 pounds (Reps) 
3. Box Jump: 20" (Reps) 
4. Push-press: 75/55 pounds (Reps) 
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," or the sound of the buzzer the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

or

Community Notes: 

FREE STUFF!!!!

Monday, 11/7 at 4:30-8:00 PM, join Kettlebell Kitchen in the Main gym for FREE food sampling.

 Wednesday, 11/9 at 5:30 PM, join Shawna for a Free Mobility Class at in the Annex Upstairs.

Thursday, 11/10 at 6:30PM, join Dr.Turner for "Myth Busters", he will be giving a lecture and answering questions about health and wellness and de-bunking some common myths.

  Quote:
“Those who think they have not time for bodily exercise will sooner or later have to find time for illness.”
~ Edward Stanley

10 comments:

Tim P said...

6/7am
Jason L 225 Rx
Angelo 331 Rx
Theresa 274 Rx
Ben M 213 (14#wb)
Kevin B 278 Rx
King 284 Rx
Mark Sp. 271 (17"box, 45#SDHP, 12#wb)
Matt Ry. 211 Rx
Manisha 222 (50#pp/sdhp, 12#wb)

Megan Haas 250 Rx+.......20#wb
Matt Erb 279 Rx
Paul D 261 Rx
Kate K 218 Rx

CFKOP iPad said...

9:30a
Kevin H 233 Rx PR!
Jackie H 267 Rx PR!
Tori 231 10#wb/53
Mary H 224 12#wb/45 PR!
Karen S 248 12#wb to 8ft/35#
David C 236 14#wb/55#
Edwin 188 Rx
Emma 204 8#wb/35
Taylor S 223 10#wb/35PP/26kb
Lauren C 208 10#wb

Stephanie Vincent said...

Seba 218 8, 35RKBS, 33
DD 277 RX
Mike Si 308 RX
Nicole R 228 8,35, 12"
Meredith 185 55
Ina 176

CFKOP iPad said...

Masters ( step up/KB sdlhp/DB pp)
Pam V 162
Barb z 242
Barb c 193
Therese 224
Teresa 263

CFKOP iPad said...

Karen m 250 step up
Oscar 267 Rx
John Mc 293 35# FS.
Mike m 214 55#

Aimee Lyons said...

5:30
Mike R 292 Rx
Mark S 251 Rx
Ashley M 228 Rx
Raj 242 Rx
Patrick 295 Rx
Josh P 250 rx
Twinnie 296 45#
Alex 242 35#/10#
Shawna 184 PR
Melissa 209 10#/35#
Frank 219 rx
Andrew C 303 Rx
Laura A 322 Rx
Keara 193 55/43/35 14#/10#

Keith B said...

4:30

Olan 236 Rx
Giuls 259 Rx
Alejandra 180 12# 45#
Josh 302 Rx
Ryan S 232 Rx
Rita 179 17"
RichA 339
Regi 247 Rx
Alicia-Marie 228 Rx
Maggie 305 Rx
Jackie 184 Rx

Julie Martinchek said...

Julie 250-something

Keith B said...

Julie R 254 Rx PR!

CFKOP iPad said...

630

Anvesh 169 sc
Esra 226 35#
Wendy 178 Rx
Marissa 218 Rx
Jenna 232 Rx
Danielle 274 Rx
Jen S 291 45#, 10# wb pr!
Steph C 334 sc
Matt B 240 Rx
Michal 265 Rx
Dave N 306 Rx Pr!
Cline 272 Rx
Mike Roth 221 Rx pr!
Nate 209 Rx

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