11.04.2018

W.O.D. 11.5.18


Front Squat
3-3-3-3-3

Cash out:
For time:
5 Front Squats
50 Double Unders
4 Front Squats
40 Double Unders
3 Front Squats
30 Double Unders
2 Front Squats
20 Double Unders
1 Front Squat
10 Double Unders

(Use 60% of your 3RM for the cash out)
(time cap - 7 minutes)

Community Note:
Join Coach Aimee Thursday for our Chest to Bar Clinic! 6:30pm- 7:30pm

Quote: 
"Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence." - Helen Keller

Photos:






11 comments:

Manisha said...

5:15a
Kevin B 205, 3:45 Rx
Jamie Sp 195, 3:21 Rx
Mike San 165 5:57 Rx
King 175 4:44 Rx
Laura S 115, 8:37 (cap)
Susan A 135, 5:00 (50SU)
Colleen 135 PR! 4:15 Rx
Jaimie O 145 PR! 6:15 DUA
Sean 245, 3:24
Theresa L 130, 4:16

Aimee Lyons said...

6am
jeff g 155 7:00 2xsu
mike pi 245 cap dua
matt d 165 5:12 2xsu
laura a 145 4:05rx
chip 245 6:22

7am
anna c 105 6:11 10-8-6-4-2 A.Bike
joelle 135 6:29 15-12-9-6-3 DU
Raj 235 6:00rx
annie r 113 5:56rx
joe c 135form 5:17 135
jess m 115 6:14rx
marla 135 5:36 12-10-8-6-4-2

Aimee Lyons said...

9:30 AM
Jackie 165 4:29 (1/2 DU)
Mary 125 4:23 (1/2 DU)
Keith B 335 (5:50 RX)
Jeremy 205 4:21 135#
Manisha 105 4:04 Rx
Jessie 135 7:15 85#/DU scale
Kevin H 275 PR 3:47 Rx
Chris 205 PR 7:00 10 DU/per
Patricia 115 6:25 1/2 DU

CFKOP iPad said...

12:15pm
Rich a 340 3:11rx
Remer 245 3:08rx
Jess a 105/3:39 su
Meredith 155 4:23 2xsu
Cherie 125 cap dua
Pete dua
Jonathan t 285 cap dua

Stephanie Vincent said...

Villanova
Frank M 195 6:07
Cate G 113 5:20Rx
Heather H 125 3:48 (12/10/8/6/4 DU)
Matt K 285PR (300x1PR) 3:21Rx
Subhan 215 5:26 2xSU
Bri C 85 5:25 1.5xSU
Mike M 175 6:22 1/2DUA

mark spak said...

5:15a addition:
Mark Sp. 225 5:05 Rx

Aimee Lyons said...

3:30
Mak 145 :) cap
John T 300 PR 6:53 SU DU mix
Ina 90 6:21 (1/2 DU)
John Mc 200 (fun was had)
Nicole Mc 145 6:14 75#floor DU-10
Rahman 185 6:47 DU/SU
Cal 305 PR 6:02 185# DUA
Mark P 345 Cap DUA
Holly F 105 5:41 10 DUA

Aimee Lyons said...

4:30
Possum 275 4:23 Rx
Steph C 105 4:53 1/2 DU
Nikki M 165 3:49 @ 125#
Dana D 145 3:38 rx
Fayth 105 6:55 10 DU
Mike M 185 5:15 95/SU
Karen M 185 cap :)
Julie R 155 8:05

Rachel Spring said...

7:30 Dudez

Alan 100 PR! (to 24" box); 4:22 (65# to 20", 10 plate jump)
Marissa 165; 4:58 @ 105
Michael Roth 215 PR!; 3:58 @ 130
Noel 220; 4:43 (30-25-20-15-10 DU)
Esra 155; 5:50 @ 95 (1/2 DU)
Dave N 245; 6:13 @ 145
Neil 315 PR!; 8:21 cap @ 185

Keith B said...

5:30

Braden 245 2:53
Joe S 305 3:03
Rand 225 3:40
Jill A 200 :)
Jazz 75 3:58 dua
Alona 145 6:41
Alex Th 105 5:20 dua
Samson 155 :)
Sam F 155 4:07 dua
Kayla 195 2:31
Adam 235 3:53 1/2 du
Liz 110PR! 6:00 1st Rx with DUs!!!
Amy B 110 7:00
Gia 110 4:05 su
Trine 85 7:25 su
Reikha 60 7:10
Shawna 115 cap
Alison - -
Yasmine 110 7:00
Ari 225 7:11 1/2 du

Keith B said...

6:30

Kate S 169 PR! 4:43 1/2 du
Caitlyn 140 PR! 4:29
Michael C 174 PR! 7:10
Danielle 165 3:49
Kim 75 7:10
Sarah 120 7:33
Ashley Mc 85 5:33 1/2 dubs