6.12.2011

W.O.D. 6.13.11

"Nancy"
5 Rounds for time of:
Run 400M
15 OverHead Squats (95/65)


(compare to 10.26.10)

Mobility Monday:
Join Jeff at 5:30PM & 6:30PM for lower leg mobility. He will go over ways to increase range of motion of the ankles and calves by using bands and balls. This work helps build stability for a range of activities, from squatting to running.

Quote:
You win some, you lose some, and some get rained out, but you gotta suit up for them all.
- J. Askenberg

Results:
Rx:
Tom S 18:45
Jay E 18:37
Pat P 18:24
Jen S 17:11
Nina 18:15
Olan 22:36
Peterson 18:15 D.C (squat depth)
Kevin 16:58
Dorothy 18:19
Jeff 20:58
Killa 17:30
Brian R. 18:27
Melinda 19:26
Steph 20:08
Shoeless 19:24
Mike F. 18:20
Jerry (box) 21:20
LP 13:59
Tony 15:02
Sam B. 16:16
Danny 13:08
Rob 17:02
Kristin T. 18:42
Kate 18:20 D.C. (squat depth)

Scaled:
Keith B 20:13 (75)
Tom H 20:59 (65)
Kevin B 17:29 (65)
Mike T 18:06 (85)
WW 20:39 (75 ROM)
Gina 21:06 (45 ROM)
Jackie 20:25 (45)
Chris G 18:24 (65)
Flounder 17:26 (45)
Tim H 22:22 (45)
Erika 20:34 (35)
Bonnie 20:24 (35)
Denise F 20:02 (45)
Rhonda 18:55 (35)
Miranda 18:09 (55)
Nicole S 19:35 (45)
Howard 19:09 (75)
Kathleen 18:23 (35)
Rachael 19:38 (55)
Ditty 21:28 (45)
Danielle H 18:46 (25)
Welcome Back Doreen 20:10 (45)
at

19 comments:

  1. Tim PJune 13, 2011 at 10:26 AM

    7am/930am Results

    Rx
    Tom S 18:45
    Jay E 18:37
    Pat P 18:24
    Jen S 17:11
    Nina 18:15
    Olan 22:36
    Peterson 18:15 D.C (squat depth)

    Scaled
    Keith B 20:13 (75)
    Tom H 20:59 (65)

    ReplyDelete
  2. Jason LyonsJune 13, 2011 at 12:18 PM

    Some nice PR's morning class. To everyone in the afternoon...there is NO reason why my name should be on the leader board in the gym for this workout...I challenge each and every one of you to beat me. The gauntlet has been thrown!

    ReplyDelete
  3. Jay EJune 13, 2011 at 2:32 PM

    If we did not have to run, I would have crushed this.

    ReplyDelete
  4. Jay EJune 13, 2011 at 2:33 PM

    Sorry, That is Jay E above

    ReplyDelete
  5. PetersonJune 13, 2011 at 5:01 PM

    If there weren't OHS I would have crushed this (or at least felt like I crushed it a little more).

    ReplyDelete
  6. MeighanJune 13, 2011 at 5:08 PM

    Maybe if you and Jay did this together as "Jay Butt" you'd set the world on fire!!

    ReplyDelete
  7. HowardJune 13, 2011 at 6:06 PM

    If there weren't OHS and running in this WOD, I could crush it.

    ReplyDelete
  8. LindseyJune 13, 2011 at 7:28 PM

    Howard - How does rest for time sound? Is that a WOD you can crush or what?

    ReplyDelete
  9. Aimee LyonsJune 13, 2011 at 7:29 PM

    A few CFKoPers took on "Small" today - one of the latest Hero WOD's released by CFHQ-

    3 Rounds for time of:
    1000M Row
    50 Burpees
    50 Box Jumps 20/24
    800M Run

    TP 41:35
    Mike V. 45:04
    Danny 46:10
    Aimee 51:40
    Cate 56:03

    Remember there's an open gym coming up on the first Thursday of July if anyone feels like taking on this beast!

    Kudos to all the great Nancy times from today!

    ReplyDelete
  10. LindseyJune 13, 2011 at 7:29 PM

    I mean...I'm not gonna lie. It is my favorite WOD.

    ReplyDelete
  11. LindseyJune 13, 2011 at 7:31 PM

    Ugh - Aimee posted in between my two comments and now I feel like I need to clarify. My favorite WOD is NOT "Nancy" or "Small"

    ReplyDelete
  12. Aimee LyonsJune 13, 2011 at 7:36 PM

    own up Lindsey, you know it's SMALL!!! haha!

    ReplyDelete
  13. LindseyJune 13, 2011 at 7:44 PM

    You got me there Aimee. Everyone knows how much I love those burpees. You can tell by all the happy comments I make and the look of absolute glee on my face whenever I'm doing them.

    ReplyDelete
  14. AnonymousJune 13, 2011 at 9:01 PM

    FYI -- My time was 19:02.

    Rob P.

    ReplyDelete
  15. johnJune 13, 2011 at 9:03 PM

    This comment has been removed by the author.

    ReplyDelete
  16. HowardJune 13, 2011 at 9:06 PM

    Lindsey,

    While rest for time is probably my favorite WOD, I don't think I would crush it. There is no way I would be the first one to finish. As a matter of fact, I could do that WOD all day so they would probably need to put a time limit on it.

    I would, however, Rx the WOD.

    ReplyDelete
  17. AnonymousJune 13, 2011 at 9:12 PM

    I saw small on main site, noted Kristin Clevers time- and knew in an instant I would NOT BE taking on that beast. Maybe if we scale is to Smallest.

    ReplyDelete
  18. LindseyJune 13, 2011 at 9:30 PM

    Howard - here's to rx'ing but not crushing our favorite WOD! Time limit may be necessary...otherwise we may have a Rip Van Winkle or two at KOP

    ReplyDelete
  19. UnknownJune 14, 2011 at 10:09 AM

    Hey I got 18:40, not 18:20. Thanks!

    ReplyDelete