1.03.2019

W.O.D. 1.4.19








TEST DAY - RECORD RESULTS
1 RM Clean and Jerk

Cash out:
5-4-3-2-1
Strict Ring Muscle Up
10-8-6-4-2
Pistols (alternating)

Coaches Notes:
If you do not have strict Ring Muscle Ups work on your strict Pull-ups and Dips as x2.

Community Note:
Join Coach Gordy tomorrow from 9am- 12pm to learn about Crossover Symmetry!
Then stick around for our Nutrition Challenge Kick off at 11am.

SIGN UP by CLICKING on the links below:Crossover Symmetry Clinic, Saturday 1/5, 9AM-12PM with Coach Gordy

Nutrition Kick Off, Saturday 1/5 at 11AM with Coach Aimee

Quote: 
"Obstacles are those frightful things you see when you take your eyes off your goal."
– Henry Ford

11 comments:

Manisha said...

5:15/6a
Eva 55# (pwr)
Laura S 105#
Ellie 125 Clean only
Susan 105# PR!!
Ben M 155#
Mike San Form :)

Jeff G 95#
Justin C 215#
Mike P 245# PR
Austin 150#
Cass K 115#
Colleen 135#
JB 130#

Early AMers did the cash out as skill work (strict Pull-ups/strict dips)

Tim P said...

930
Aimee 167, 4:11 Rx
Dana 154.5, formwork
Lucas 265, formwork
Jackie 135, 5:00 transitions/dip
Mary H 120, form 5:26
Dave H 215, 7:08 jmu
Mak 150, 5:18 transitions/dips pistols to box
Emily G 80#, 5:43 trans/dips, pistol to 17”box
Christine R 100#, form, jmu, pistol to box
Lea 140, 3:16 trans

Tim P said...

9:30 Dana = Dana Hazard

Jenna Kenny said...

12:15
Steph v 140/ 9:22 (19” band pull, box dip)
Tim h 176
Rich a =)
Andrew 115/ 4:42 (17”, trans)
Cherie 100 pr/ 5:14 (17” box, trans)
Subhan 155
Kevin h 195
Jessie s 115/ 3:30 trans

Stephanie Vincent said...

3:30pm
Joe C 215 :) First Strict MU!
Jill H 120 7:15 bnd pull/dip, 20"
Devon L 73 6:40 RR,box dip, 17"
Donna G 120 5:42 bnd pull/dip. 17"
Danielle 145 :)

PS. Congrats on the clean PRs Danielle & Donna!

4:30pm
Nicole M 120 6:31 bndpull/dip/17"
Laura A 145 10:56 pull/dip
Dana d 135 11:47 pull/dip
Jamie S 145 8:00 pull/dip
Rekha 50 9:44 RR/boxdip/24
Alex Tu 145 5;22 tran+dip, plate
Karen M 115 :)
Julie R 125 :)
Amy 70 7:42 RR/bxdip/17
Andrew M 245Clean 3:28 pull
Jilla 160 :)
Tunde 110 :)
Keith 300Clean 4:30 pull

Justin Campanelli said...

7 am

Sam B: 205 PR :)
Raj: 175
Vinnie: 225
Mark P: 130

5:30

Jeff P: 275 3:08 RX
Randy M: :) :)
Jen C: 70 box squat 3:49 gttb
Braden: 235 just clean :)
Matt D: 105 6:22
Joe S: 245 5:20 rx
JP: 235 :)
Caitlyn 110 form work 6:29 sc

6:30
Steph C: 105 7:43 sc
Gia: 100 7:43 sc
Neil D: 245 8:52 sc
Kim C: 65 7:27 sc
Erik: 175 8:30 sc
Marisa A: 160 PR :) sc
May: 83 clean

Jamie Spak said...

I got 155

Psophia said...

Access to computers and other control systems which might provide you with information about the way the world revolves around technology should be unlimited and total. All information should be free and accessible to all. That is why we at INTEGRATEDHACKS have come come up with a team of highly motivated and dedicated hackers to help you get access to information you are being deprived of. Our services include and are not limited to hacking of social media accounts,email accounts, tracking of phones hacking of bank cards and many more.
Have you ever been hacked? Need to recover your stolen account, Want to monitor your kids,spouse or partner, Change your school results track messages from an email or mobile number and many more, INTEGRATEDHACKS is the one for you. Hundreds of our clients have their phones, social media accounts, emails, servers, may bots and PCs hacked consistently and efficiently. Our professional hackers for hire team is highly qualified and can hack anything or device you desire without giving the target any form of notification which makes us one of the best.
   Are you having doubts about your partner ? Worry no more. All your doubts would be cleared.


★ Contact Us For Your Desired Hacking services via : integratedhacks@protonmail.com and experience cyber hacking like never before.

Stephanie Vincent said...

Sorry!! Thanks for posting the correct number!

Randy Mays, Jr. said...

Randy 195 3:44 strict PU

Lea Walsh said...

I counted wrong. I got 145
Also, pr!