1.24.2017

W.O.D. 1.25.17

Overhead Squat
5-5-5-5-5
(go for a heavy 5 RM!)

Cash out:
1:00 Minute at each station for max reps
GHD Sit-ups
Burpees
Deadlifts (use the weight of your last 5 RM OHS)
Air Squats
Calories on the Air Bike

Quote: 
The only person you are destined to become is the person you decide to be. 
–Ralph Waldo Emerson

5 comments:

Tim P said...

5:15am
King 135, 119 reps
Mike S 115 PR!, 100 reps
Manisha 80 PR!, 109 reps

6am
Mark S 85, 111reps
Matt Ry 85, 82reps
Ellie 90, 113reps
Kevin B 150, 137reps
Marisa 45, 94reps (sit-ups)
Katie M 55, 85reps
Danielle G 110, 111reps (sit-ups)
Joe M 95, 106reps
Ben M 145, ---
Laura Alt 115 (3x120), 128reps
Dana D 105 (2x110), 124reps+bike calories (???)

7am
Paul D 130 PR, 117 reps
Anna 35, 110 reps



CFKOP iPad said...

9:30 AM

Jill H. 87.5# pr! (4@90),114,
Jackie H. BS 165,99
Danny Y. 35#,81(155 dl)
Brian R. 35#,93(155 dl)
Mary H. 50# pr!,85

Gordy

12:15 EXP

Rich A. 155 (3@185),138
Pam G. 110, 130
Tim H. 75#, 😊
Andrew C. 225#,109
Meggan L. 75,85
Rob C. 150#pr!,90

Gordy

Jenna Kenny said...

Steph c 70/89
Fayth 75/92
Borden 145/107(abmat)
Mike c 95/95
Christine 115/73(abmat)
Luis 160/57

Noel 135/=)
Julie 75/104(knee raise)
Marissa 90/113

Keith B said...

4:30

Anne 55/107
Alex 60/97
Sarah W 65/86
Karen 83/93
Jill A 140/117
Mike R 155/lost count
Nicole 70/99
Keith 245/114

5:30

Shawna 75/102
Alicia-Marie 100/111
Erik 150/87
Josh P 140/102
Mark St 125/132
Alona 105/107
Jen S bike/bike
Ashley 105/111 Great job working on proper shoulder position!
JP 150/102

CFKOP iPad said...

Jason: 165