W.O.D. 6.13.11

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.

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

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)

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)


Tim P said...

7am/930am Results

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)

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

Jason Lyons said...

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!

Jay E said...

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

Jay E said...

Sorry, That is Jay E above

Peterson said...

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

Meighan said...

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

Howard said...

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

Lindsey said...

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

Aimee Lyons said...

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!

Lindsey said...

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

Lindsey said...

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"

Aimee Lyons said...

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

Lindsey said...

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.

Anonymous said...

FYI -- My time was 19:02.

Rob P.

john said...
This comment has been removed by the author.
Howard said...


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.

Anonymous said...

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.

Lindsey said...

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

Unknown said...

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