7.25.2010



Chris and Mike do Superman Burpees at CFKoP!

W.O.D. 7.26.10

Overhead Squat
3-3-3-3-3

3 Rounds for time of:
30 Reps-GHD, AB Mat or Butterfly sit-ups*
21 Overhead Squat (65#/95)

*scale based on level and ability

Read:
Vitamin D by Chris Plentus

Community Notes:
Congratulations to Donkey who completed the Level 1 Certification this weekend Course this weekend and passed the Trainer Certificate test, along with Kit!

Quote:
"The secret of getting ahead is getting started."
-Mark Twain

Results:
Brian U: 95 (13:18 w/75#AM)
Jerry: 95 (11:40 w/65#B)
JZ: 135 (12:47 w/75#B)
Katie: 43 (13:26 w/30#B)
Danny: 95 (11:54 w/75#B)
Han: 130 (8:48 w/65#AM)
Miranda: 190BS (9:25 w/65#B)
Ellie: 68 (16:05 w/43#B)
Holly: 33 (11:21 w/25#B)
Plentus: 135 (14:24 w/95#GHD)
Peterson: 95 (11:00 w/65#AM)
Todd: 75 (13:35 w/45#GHD)
Jen S: 105 (12:23 w/65#GHD)
Laura: 105 (10:38 w/65#GHD)
Rob: 105 (11:05 w/95#B)
Sam: 85 (8:34 w/75#B)
Joe A: 165 (11:56 w/95#B)
Tim H: 75 (17:32 w/45#B)
Flounder: 73 (13:04 w/53#B)
Josh: 115 (12:30 w/53#B)
CC: 105 (10:13 w/65#B)
Jaime: 55 (12:47 w/15#B)
Ashley: 55 (9:12 w/35#B)
Kathleen: 55 (9:33 w/35#B)
Kristin: 55 (11:07 w/ 35#B)
Cate: 135 (6:16 w/65#B)
Kim J: 83 (14:42 w/53#AM)
Kara: 45 (8:30 w/35#AM)
Lindsey: 40 (9:33 w/22#AM)
Tara: 65 (7:29 w/55#GHD)
Nikki: 125 (9:22 w/65#GHD)
Kevin: 135 (10:35 w/75#B)
Brian R: 115 (8:58 w/65#GHD)
Rob Ph: 115 (8:45 w/75#B)
Keri: 45 (DNF w/35#B)
Rachael: 45 (13:40 w/35#B)
Gina: 55 (10:30 w/45#B)
Jay S: 95 (11:24 w/65#B)
Kristen S: 60 (11:34 w/50#B)

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7 comments:

  1. Stephanie VJuly 25, 2010 at 10:05 PM

    Congrats to coach donkey and kit! This calls for a paleo bowlito!!!

    Thanks t&p good times this am, have a feeling I'll be thinking of the prowler for a couple days!

    ReplyDelete
  2. Kristen S.July 25, 2010 at 10:33 PM

    Congrats Donkey and Kit!

    ReplyDelete
  3. Jeff & CindyJuly 25, 2010 at 11:53 PM

    Congratulations Donkey and Kit. That test was no joke and neither was doing a two day cert on one of the hottest weekends of the year!!! Awesome job guys!

    ReplyDelete
  4. MelanieJuly 26, 2010 at 7:59 AM

    Way to go Donkey and Kit on passing your certification tests!

    ReplyDelete
  5. Jen S.July 26, 2010 at 9:52 AM

    Congrats you two!! :) Donkey - did you scratch out your name on your certificate and write "Donkey?" ;)

    ReplyDelete
  6. Kristen S.July 26, 2010 at 11:05 PM

    Kristen S. only used a 45# bar for today's WOD. Next time though, I am going to RX this one!

    ReplyDelete
  7. Tim PJuly 27, 2010 at 1:54 PM

    TP 3RM170, WOD(9:28 w/95#GHD)

    ReplyDelete