12.12.2016

W.O.D. 12.13.16

TEST DAY- RECORD RESULTS 

"Elizabeth" 
 21-15-9 
 Squat Cleans (95/135#) 
Ring Dips

 then.. 

 Rest 2:00 minutes then... 

take 10 minutes following the workout to build to a Heavy 2 RM Hang Squat Clean

or (compare to 9.6.16)

Advent Day 13:
Max Ascents up the Peg Board and down...or max pegs!

Community Notes:
Join us tonight for YOGA with Tori at 5:30PM...and tomorrow, Wednesday 12/14 join Shawna for Mobility also at 5:30PM...BOTH UPSTAIRS in the ANNEX.

Quote:
We are what we think.
- Buddha

8 comments:

CFKOP iPad said...

Jason 12:04(115/band)/135
Jenna 12:08(75/band)/125
Manisha 10:40(55/band)/ 85 pr
Mark Spak 12:43(95//band)/115
Kevin 10:53(115/band)/170 double pr!
Theresa 10:20(75/band)/ 105 triple pr! First peg board!!
Laura A 12:40(85/band)/135
Josh Mc 12:23(115)/145
Alona 14:40(85/band)/115

Lauren 15:42(85/band)/155
Kate k 16:14(band/65)/105

Aimee Lyons said...

Nice Theresa! Crushing the advents this week

Aimee Lyons said...

12:15 and 1:00 Masters
JP 13:46 Rx
Mike Sim 7:54 (30"box dips) PR! 225 PR!
Katie 12:06 45# paralette/band 65#
Maggie 10:28 Rx/PR 145#
Rich A 6:28 Rx PR, 227#
Seba 11:50 band / 55 90# PR!
Ina 10:08 55/band 65#
Liz 9:50 45/band 80#
Meredith 10:24 55 PR/band 85# pr!
Angelo 8:10 Rx PR! 200 x1 PR!
Sarah W 7:00 MC 35#/band
Rob C 11:30 Rx PR! 205 PR!

Masters
Anne B 11:54 45/band
Jodilee 12:32 45/band
Mom 14:00 23/box
Terry 13:32 45/band
Dad 7:43 PowerCleans/ band
Barb C 10:51 35/box
Steph V 6:53 95# Power Cleans/box

CFKOP iPad said...

9:30am
Pam g 14:25rx pr 135pr
DD 14:10 bnd 115pr
Meggan 13:48 70/bnd 100pr
Joe m 15:42 95pwr 115
Jill H 14:50 bnd/75 115pr
Karen 15:53 55/bnd 65
Mary H 14:35 bnd/65 75

CFKOP iPad said...

430

Keith 9:31 Rx 225#
Regina 10:57 85#\bnd 130#
Roman 10:44 95# 157.5#
Erik 12:03!95#\bnd 155#
Alejandra 11:50 70#\bnd 100# pr!!
Julie 12:59 85#\bnd 125#
Katie 8:30 55#\bnd 85#
Nicole M 9:58 55#\bnd 80#
Mooney 8:16 Rx 215#
Nicole N 10:50 55#\ 95# pr!
Tori 12:18 55# bnd
Justin 11:40 95#\bnd 157.5#
Mike R 12:18 105#, 155#
Rita 11:55 65#\bnd 78#

🔨🔨🔨

CFKOP iPad said...

6:30
Rob p 12:42 95,125
Steph c 8:48 55/bnd 90
Lindsey 11:11 65/bnd pr 85
Mike co 11:00 85/bnd 125
Aileen 12:21 bnd 125
Rachel 13:14 bnd pr 185pr

Keith B said...

5:30

Oscar 12:47 Rx 205
Edwin 13:58 Rx 135
Josh S 11:30 115 205
Alexis 11:18 55/band 95
Alex 10:18 55/band 80
Stephanie Mc 11:37 70/band 85
Shawna 12:17 65/band 105
Alison 8:58 65/band n/a
Flounder 12:34 75/band 155
Ben 11:20 95/band 155
Giuls 12:30 Rx PR! 145 PR!

CFKOP iPad said...

Dudes After Dark
Andrew 6:49!RX, 225
Cline 15:54 (125/band), 165
Dave 9:59 (115/band) PR!, 205
Esra 12:40 (33/band), 100
Neil 11:18 (125/band) PR!, 185