7.10.2017

W.O.D. 7.11.17





Run 400 Meters
21 Overhead Squats (65/95#)
21 Box Jumps (20/24")
Run 400 Meters
15 Overhead Squats (65/95#)
15 Box Jumps (20/24")
Run 400 Meters
9 Overhead Squats (65/95#)
9 Box Jumps (20/24")

Community Notes:
There will be NO YOGA today, 7/11 or 7/18. 
We will offer Mobility on Tuesday 7/18 at 5:30PM. 

Quote:
The only person you should try to be better than, is the person you were yesterday. 

6 comments:

CFKOP iPad said...

6am
Kevin 11:08 Rx
Mark C 12:20 75#
Mike San 15:10 80#
King 12:53 Rx
Theresa 11:52 Rx
Ellie 12:40 Rx
Jeff 13:39 Rx
Mark Spak 13:41 75#
Bret B 14:10 Rx
Brittany 17:08 53#

7am
Derin 18:40 45# to 20" box
Danielle G 11:45 Rx
Dawn L 17:17 15# to a 13" box

CFKOP iPad said...

9:30am
Karen S 14:20 35#
Brian R 16:35 65#rom 17" 400/200/200meters
Katie M 18:12 45#
Jill H 14:45 Rx
Sydney 18:01 45#
Mary H 16:02 45#
Jackie H 15:15 Rx
Edwin 15:25 Rx
Michael Ro 13:50 75#
Rakia 18:08 33#/17"

12:15pm
Pam 11:03 Rx
Giulia 11:23 Rx
Mike Sim row 11:35
Josh Mcv 10:55 Rx
Joe M 13:39 65#
Kevin To 12:20 75#
Matt To 14:00 35#/13"
Miranda row 14:42 33#/17"
Erika L row 13:44 33#/17"
Tori E 13:16 55#
Cameron 14:46 33#
Carson 13:07 33#
Noel 13:15 85#
Nicole R row 14:30 45#/17"
Pete D 14:08 85#/20"
Justin D 16:52 33# to 17" +15# 24" step up

CFKOP iPad said...

12min AMRAP
15 Wall balls to 11/12ft, 14#
40DU
10cals assault bike

Steph V: 3+10 10# SU
Sarina 3+5 15 dua 12#
Edwin 3+11 14#
Aimee 3+58 Rx
Jenna 3+37 12#

CFKOP iPad said...

Masters 1pm
Barb C 12:12 15# 13" 15-12-9
Ina 16:00 15# 17"

Jillian Archibald said...

7:30
Jessie S. 14:05 45#
Dave N. 13:11 RX
Bryan S. 15:03 65#
Neil D. 13:10 RX

Nice work tonight!
- Jill

sarina krantzler said...

4:30pm
Marissa 11:46 Rx
Jill A 11:43 Rx
Keith B 9:04 800m AB
Anne B 14:04 35# to box, 17"
Regi B 11:28 Rx
DD 10:29 Rx
Dave H (Happy Birthday!!) 10:56 Rx
Remer 9:08 Rx
Manny R 15:52 65#
Samson 11:42 ROM
Chris S 12:48 75#

Alona 12:42 Rx
Flounder 14:38 65# 20"
Rob C 13:30 Rx
Josh P 13:28 75#
Mina 14:45 65# FS Row step up
Kat 14:51 45# 7" row

Justin C 9:41 Rx
Tia 19:48 Rx
Esra 20:36 55#
Keith D 16:40 65#
Matt E 18:00 Rx
Kris 21:00 Rx
Michael C 13:26 65#
Mike Mc 13:27 75# FS
Caitlyn 16:54 45#
Shawna 20:01 55#
Alan 13:09 35# to box/ 800m ab