11.08.2016

W.O.D. 11.9.16

15 Rep Max Overhead Squat

Take as many sets as necessary to get to your 15 Rep Overhead Squat


or
or

Cash out:
AMRAP in 8 minutes:
2 Bar Muscle Ups
10 Burpees

Community Notes:
Join Shawna tonight at 5:30PM for a FREE Mobility Class, Upstairs in the Annex. 

Quote:
"Nothing worth having comes easy. Love it."
—Lauren Fisher

6 comments:

CFKOP iPad said...

5:15am
Theresa L: 90# PR / 5 Band Att
Manisha S: 55# PR / 5 Band Att
Ellie H: 60# / 4+6 JMU
Mike San: 75# / 5 Band Att
Laur(a): 85# (13) / 5+1 HSPU

6am
Kevin B: 125# / 7 Band MU
Matt R: 75# / 6 Box MU
Mark S: 55# / 4 Kip Swing
Ben M: 95# / 4 Box MU

7am
Megan Haas

CFKOP iPad said...

9:30 AM

Laura P. 95#(110x11),7 swings
Tim P. 140#, 6+2 Rx
Mary H. 40#, 6+4 swings
Kevin H. 30#,6+10 swings
Lauren C. 80#, 6 swings
Taylor S. 45#,6+4 swings
Karen S. 35#,6 swings
Jackie H. 95#(105x10),6+4 swings
Dana D. 90#,4+2 Rx

Gordy

CFKOP iPad said...

12:15 Express

Mike S. 135#, 7+2 Rx
Pam G. 75#, 4 MU Attempts(4 good!)
Tim H. 53# PR!, 4+7 swings
John McH. 95#, 6+7 dips
Joe M. 55#, 5+7 swings
Nicole R. 45#,4+7 swings
Seba 50#, 4+4 swings

Gordy

Jenna Kenny said...

630pm
Dave 125/ 6 (band att)
Cline 105/6 (c2batt)
Anvesh 55/4 (band)
Phani 30/6 (c2b att)
Collin 95/6 (RR)
Marissa 75/ 6 (C2b band)
Borden 115/6 (band att)
TJ 55/ 6+2 c2b
Matt B 125 PR/ 5+4 (band att)
Nick 95/5 ring mu
Kristin 70 pr/ 5+2 pu att
Rob 85/ 5+2 rr
Ryan s 125/ 7+8 rx

730
Noel 75/ 7 c2b
Raj 95/6 pu att
Ravi 40/ 6 pu att

Keith B said...

4:30

Anne Br 45 6 band
Katie 40 6 band
Mike 125 6 Rx
Oscar 135 7+4 StrictC2B

5:30

Frank 125 ROM 7 band
Jill A n/a 6+1 Rx
Mariana 70 8 pu
Stephanie Mc 75 5+2 Rx

Mariana Rivera said...

Keith I used 75! pR