1.02.2017

W.O.D. 1.3.17








TEST DAY- RECORD RESULTS
5 RM Back Squat

Then, take 70% of your 5 RM and do one minute for max back squat reps!

Cash out:
for time:
15 Kettlebell Swings (35/55#)
20 Kettlebell Snatch  (10R/10L) (35/55#)
30 Burpees

Community Notes:
Join us on Saturday 1/7 at 11:00AM for our FREE CrossFit Kids Day!
All ages and abilities welcome!

Join us on Sunday, 1/8 for our kick off to our Nutrition Challenge at 11:00AM!
Click here to READ more about the challenge!

Please tell a friend about our New On-Ramp Program for beginners, only $100, starts on 1/9! 
Click here to READ more and sign up today!

Quote:
Certain things catch your eye, but pursue only those that capture the heart.
– Ancient Indian Proverb

8 comments:

Jenna Kenny said...

6am
Dana 155/21 3:47rx
Manisha 105/16 4:24(35/26)
King 195/17 4:07(44snatch)
Jon 250/14(75%) 4:30rx
Mark spak 180/17 4:40(44/35)
Mike San 160/15 5:07(53/35)
Matt 160/10 rom 3:46(35)
Ellie 150/17 (4:13rx)
Bekah 135/15rom 4:36(26)
Danielle 175/13 4:02(18snatch)
Kate m 105/18 rom 4:45(35/18)
Theresa 145/17 3:14 (35/26)
Kevin 215/18(155) 3:46 53/44

Shantal 93/11 4:53(18)
Raj 215/15(155) 3:44 (26)

CFKOP iPad said...

9:30 AM

Jill H. 135,17@95/4:07 Rx
Edwin L. 205,11@205/2:39 Rx
Jackie H. 175,15@125/3:42 Rx
Karen S. 103,18@80/3:44,26/18
Rakia J. 105,18@75/5:00,26/18
Mary H. 105,17@75/4:06,35/18

Gordy

CFKOP iPad said...

12:15pm
Andrew 315 14@225 3:10 Rx!
Rich A 320 21@225 3:27 Rx!
Justin D 225 16@157 7:35 44#
John Mc 245 19@170 4:33 44/35#
Tim H 255 18@175 6:1853/Russ/DB55#
Jessie 150 16@105 3:55 35/26#
Erika 123 11@85/105 3:53 35/26#
Katie 95 8@70 30sec 3:09 35/26#
Meredith 125 15@95 4:19 26#
Nicole R 115 10@85 :)
Seba 123 13@85 4:13 35/18#
Tori 110 20@75 3:39 35/18#
Pam G 175 17@25 2:55 Rx
Denise 165 21@115 3:47 35/26#
Luis 305 10@215 5:00 44#
Rob C 250 16@175 4:04 Rx
Mike Sim 250 18@170 2:52 Rx

CFKOP iPad said...

Masters
Kevin 175 PR! 12@135 20kbs/20burpees
Terry 80 safety squat 20@saf.squ. 2:08 86
Theresa 80 PR! 23@55 2:22 26#
Jodilee 115 PR! 19@80 2:06 35#

Aimee 225 18@157.5 2:43 Rx
Gordy 265 21@185 3:19 44/35#

CFKOP iPad said...

4:30pm
Jill A 220 18@155 2:54 Rx
Regi 195 14@135 3:16 Rx
Jess A 125 PR! 14@90 4:47 35/26
Julie R 145 16@100 4:40 Rx
Alicia Marie 145 20@100 3:08 26# lefty
Kendall 135 13@100 4:00 26#
Oscar 275 23@185 4:17 Russ 70/55
Erik 255 15@175 4:08 53/35
Rita 120 16@83 4:30 26/18
Anne B 93 17@63 4:14 26/18
Olan 245 18/165 4:01 Rx

5:30pm
Laura A 175 17@125 2:55 Rx
Angelo 330 12@231 3:40 Rx
Alejandra 140 PR baseline 16@95 2:33 35/18
Mark St 235 18@165 2:41 53/18
Josh P 210 PR 17@145 3:53 45#
Ashley 200 PR 12@135 3:14 35/26
Sarina 135 PR baseline 14@95 4:09 26/18
Mooney 295 13@207 3:09 Rx
Mariana 140 17@100 3:44 35/18
Steph McG 140 18@100 3:43 35/26
Alex T 118 17@83 3:50 35/18
Aileen 185 19@130 3:02 Rx
Flounder 185 14@135 3:47 35#

Stephanie Vincent said...

6:30p
Alan 155Box Sq (20"), 20@95, 4:40 22/18
Ezra 145, 17@100, 4:24 35/18
Faith 95, 16@65, 3:49 18/35
Mike Co, 155PR, 18@110, 3:35 35/44
Nate 154, 12@110, 3:23 35/44
Ben 225, 18@155m 3:40 35/44/30calbike
Lindsey 130, 14@95, 3:56Rx
Josh 245, 10@185, 4:12Rx
Alexis 110, 15@80, 4:17 18/35
Steph C 100PR, ?, 3:36 18/26
Matt B 225, 17@175, 4:31Rx

Stephanie Vincent said...

7:30pm
Ryan A 405PR, 11@225, 5:20Rx
Dave N 285PR, 18@205, 4:28 Rx
Mike Ro 205PR, 19@145, 3:36 44
Noel 215PR, 14@155, 4:36 44/35
Christine S 156, 12@115, 5:57 35/26
Nicole N 115PR, 18@80, 4:11Rx
Neil 260PR, 19@185, 4:12Rx

Stephanie Vincent said...

That was Josh S. and Ben T.