12.19.2016

W.O.D. 12.20.16













AMRAP in 20 Minutes:
9 Deadlifts 155/225
9 Chest to Bar Pull-ups
9 Dumbbell Hang Squat Cleans (35/55#)

Advent Day 20:
Best time for 400 M sprint (M/F)

Community Notes:
There will be NO Yoga in the Annex tonight!

Holiday Schedule
Friday, December 23rd (12 Days of Christmas)
6:00am WOD
7:00am WOD
 9:30am WOD (Free Babysitting)
12:15 Express WOD
1:00pm Open Strength (annex)
3:30pm WOD
4:30pm WOD

 Saturday, December 24th- Christmas Eve
10:00am Friends and Family (Free Babysitting)
10:00am Open Strength (Annex)

Sunday, December 25th- Christmas Closed for Holiday

 Monday, December 26th 
9:30am WOD (Free Babysitting)
12:15 Express
1:00pm Open Strength
3:30pm WOD
4:30pm WOD

  Quote:
"If you count all your assets, you always show a profit."
-Robert Quillen

7 comments:

Jenna Kenny said...

Manisha 6+5 (125,20,band)
Theresa 5+21(135)
Mark spak 5(165,35,band)
Kevin 6+7(155,35)
Katie 6+11(105,20,band)
Josh 7(185,35)
Laura a 7+11(145,25)

Kate k 5+9(115,20,band)
Joe 5(185,45)

Stephanie Vincent said...

9:30am
DD 6+9 25#
Kevin H 5+24 45#
Mary H 4+11 135#/ROMPullup/20#
Liz 5 105#/Bnd/20#
Bekah 5+17 125#/Pullup/25#
Jill H 5+25 Pullup/25
Rakia 4+9 113#/BoxSc/15#
Jess A 3+14 135#/BoxSc/20#

CFKOP iPad said...

12:15

Jessie 6+20 115/15/pu
Erika 5+7 125/20/pu
Tim 6+9 185/GHD/45
John M 5 45#/GHD
John King 6+1 185/45#db
Luis 5+5 185/45fs
Angelo 6+18 40db
Miranda 5+14 125bs
Karen 6+9 135/25/band
Pam 6+16rx
Nicole R 6 83/12/band
Joe m 6+4 155/30dbfs/GHD
Mike sim 6+2 50db
Andrew C 6+4 Rx
Keara 7+9 83/15/pu

CFKOP iPad said...

4:30pm
Josh P 5+12 185/35/PU
Mooney 5+5 50#
Aileen 5+5 25/PU
Samson 6+21 185/35
Oscar 4+21 Rx
Edwin 5 30#
Rich A. 6+2 Rx


5:30pm
Giulz 5+15 25#
Rob C 5 Rx
Flounder 5+10 155/25#/rom
Laura A. 6, 103/20#/rom
Alicia 5+18 123/15#
Chris S 4+23 band/ 30#

Aimee Lyons said...

Masters!!!! 15 minute AMRAP...

Kevin 5 + 14 20# DB
Ina 5 + 18 83#/ 12#
Teresa 4 + 22 55/15
Barb 5 + 6 105/20#
Dad 4 + 7 135/15

CFKOP iPad said...

6:30pm
Remer 4+21 205/45#
Steph C 5+18 105/20#/PU
Alan 5+6 125/15#/scaled box step up/pull up
Nate 5+3 155/35#
Mike Cov 5+11 155/30#
Rob P 6+9 155/30#/rom
Esra 5+9 135/25#/banded PU
TJ 5+2 185/35#/rom
Raj 5, 30# banded PU

CFKOP iPad said...

7:30pm
Cline 5+13 185 40# C2BA
Julie R 6, band
Mike Roth 5+12, 185 35# C2BA
Neil D. 5+16 205 45# PU