4.04.2017

W.O.D. 4.5.17

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

  CLICK HERE to compare to (1.3.17)

Community Notes:
Join Coach Tim, tomorrow (4/6) at the Upper Merion High School track at 5:30PM for the first CrossFit Endurance class of the season. This class will run through October.

Quote: 
 An unexamined life is not worth living.
 –Socrates

5 comments:

CFKOP iPad said...

9:30 am

Marissa A. 165#,14@125#,4:00
Edwin L. 235#,21@165#,3:27
Mary H. 110# pr!,20@75#,4:22 35/26
Karen S. 115#,20@80#,4:02 35/18
Ryan Alex 😊
Jackie H. 185# pr!,16@130,3:57
Danielle G. 185#,17@130#,3:45 26
Brendan M. 185#,15@135#,6:00 44
Jill H. 145#,14@105,3:49

Gordy

Laura Pappas said...

LP for TP

5:15 / 6 / 7

Manisha 115/18@75#, 4:27 (26.5 snatch)
Theresa --/16@95#, 3:15 (26.5 snatch)
Kevin B 220/21@155#, 3:49 (44 snatch)
Mike S 160/16@115#, 4:40 (35 snatch)
Mark Sp 185/18@135#, 4:43

Donna G 105/17@65#, 4:10 (26.5)
Dana D 145/22@100#, 3:08 (26.5)
Laura Alt. 180/20@125, 2:40 rx
Jamison (drop in) 315/14@225#, 2:46 rx
Mike Sim form/20@135, 2:55 rx
Ellie 160/20@110#, 3:47 rx
Ben M 165/14@115#, 5:43 (35)

Andrew C 335/16@245#, 2:17 rx
Keara S 145/17@100#, 3:43 (26.5)
Paul D 215/17@165#, 4:09 (45)
Anna 118/15@83#, 4:04 scale
Alona 150/19@105#, 3:54 rx

CFKOP iPad said...

12:15 exp

Panos B. 275#,16@205,3:20
Rich A. 325#,21@227.5,2:37
Denise W. 180#,21@115,3:34
Jessie S. 145#,15@100,3:55
Rob C. 265# pr!,17@185, 3:45
Miranda H. 145#, 4:21

Gordy

Jenna Kenny said...

Erika 105,16,4:18
Nicole 140, 21, 4:25
Heleen 135, 18, 3:57
Dave 290pr, 18@205, 4:22
Steph c 115 pr, 18@75, 4:40
Matt b 245 pr, 12, 4:19
Tj 130,13, 4:12(35)
Mike c 165 pr, 18@115, 4:04

Neil 295 p freakin r, 20, 3:52
Michal 190 pr, 16 (135), 3:31
And special cash out guest
Jess c 3:13
Kris 4:15

Keith B said...

4:30

Alex 105 16 3:44 35/18(snatch)
Alicia-Marie 153 PR! 20 3:16 Rx
Kevin H 255 22 3:16 53/44(snatch)
Michelle 95(safety bar) 11 5:12 26/18(snatch)
Regi 183 17 3:12 Rx

5:30

Holly 175 18 2:46 Rx
Jess A 135 10#PR! 15PR! 6:16 Rx
Jess M 90 :) 3:54 35swings@26#
Josh Mc 225 13 3:05 Rx
Shawna 150 PR! 13 4:24 Rx