6.18.2012

W.O.D.6.19.12


"Nick"
12 rounds for time of:
45/25 pound Dumbbell hang squat clean, 10 reps
6 Handstand push-ups on dumbbells

U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, California, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, Texas, died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq. He is survived by his parents Paul and Carolyn, and brothers Dan and Kirk.

Specialty Seminar at CFKoP:
July 28th - 29th
CrossFit Football Trainer Course
CrossFit KOP

Quote: 
"I think of a hero as someone who understands the degree of responsibility that comes with his freedom."
-Bob Dylan

Results:
Rx:
Aimee 25:18
Cate 27:51
Keith: 51:53

Scale:
Jay E 23:05 (HS att)
Wax 22:29 (30#/SB)
King 22:02 (35#/SB)
Bob 24:33 (35#/SB)
Lauren 21:56 (15#/SB)
Ellie 22:48 (20#/SB)
Nick 24:21 (30# SB)
Ciera 25:16 (25# SB)
Tori 27:27 (15# 2AB)
Meg B 19:53 (30 HSPU)
Nick 21:26 (20# SB)
Gina 26:05 (20#SB)
Lisa 29:06 (20/15# SB)
Alexis 24:07 (15#plate/AB)
Ernie: 27:40 35/DBHSPU/HSPU
Byrnsie: 40:11 35/DB HSPU 1AB
Megs: 23:28 25/HSPU 1AB
Dianne: 25:05 15 FS/SB/PU
Katie: 19:23 25/HSPU2AB
Sarah W: 28:55 15HPC/box/knees
Nina: 26:54 25 HC&FS/HSPU/SB Variety Show
Olan: 37:17 35/DBHSPU/HSPU
Donkey: 14:44 20 HPC/SB
Kathleen 18:31 (15#,sb)
Sandy 18:48 (15#, pl+2ab)
Mel 10:09 (1/2, 25#, 65#pp)
Alison 19:49 (sb)
Lam 24:15 (25#,scale)
Virginia 27:36 (12#,sb)
Arin 24:30 (15#, pl+ab)
Kate K. 22:09 (25#, pl+2ab)
Kate C. 29:12 hspu
Jason 19:48 (1/2 rds, 3 dbhspu)
Ph 24:55 (SB)
Travis 19:18 (1/2 w/ 30# SB)
Ryan 19:57 (30# SB)
JNa 20:05 (15# SB)
Vinnie 24:45 (25# SB)
Becky 19:05 (6.5 rds 15# HSPU)
Mike W 19:55 (30# pushups)
Klutch 29:27 (35, HSPU/HSPU+plate/AM)
Derreck 32:36 (40/SB on DB)
Paul S. 28:11 (45/HSPU)
Melissa 32:59 (20/HSPU with 1 plate/AM)
Ying 27:19 (15/SB)
Stasie 32:52 (15/HSPU with 2 plates/AMs)
Denise 31:12 (25/HSPU with plate + 2 AM)
Chris A. 28:45 (30/SB)
Faby 27:30 (45/35/HSPU/vest)
Oleg 30:30 (35/SB on DB)
John Schaeffer 31:49 (45/HSPU/SB)
Jen S. 28:35 (25/HSPU with 2 AM)
Linda 25:43 (20/15/SB)- ROM
Diego 19:40 (25/SB + a few HSPU)
Jackie 18:43 (12/SB)- ROM
Leslie 21:33 (15/SB)- ROM
Al 30:10 (10 rounds) (25/SB on DB)
Heather 26:30 (20/HSPU with 3 AM)- ROM
BJ 17:01 (35/SB) 

Photos:



10 comments:

Vinny said...

6:00am

Jay E 23:05 (HS att)
Wax 22:29 (30#/SB)
King 22:02 (35#/SB)
Bob 24:33 (35#/SB)
Lauren 21:56 (15#/SB)
Ellie 22:48 (20#/SB)

Nice work today guys, way to stay true to form on the cleans.

Vinny said...

Nick 24:21 (30# SB)

donkey said...

Nooner!

Ernie: 27:40 35/DBHSPU/HSPU
Keith: 51:53 Rx
Byrnsie: 40:11 35/DB HSPU 1AB
Megs: 23:28 25/HSPU 1AB
Dianne: 25:05 15 FS/SB/PU
Katie: 19:23 25/HSPU2AB
Sarah W: 28:55 15HPC/box/knees
Nina: 26:54 25 HC&FS/HSPU/SB Variety Show
Olan: 37:17 35/DBHSPU/HSPU
Donkey: 14:44 20 HPC/SB

Way to stick through this one, people.

Jason Lyons said...

I have a hard time counting that high with regular pushups...nevermind HSPU!

good lord.

Aimee Lyons said...

I'd recommend the abacus for this one!

Jen S. said...

In case anyone is interested - I will be at the Dave & Busters in Plymouth Meeting doing a promotional event for some new games and food items on Fri & Sat 8pm - midnight.

It would be cool to see some of you guys there! :)

Byrnsey said...

My vajayjay is a bit sore after this one...

Byrnsey said...

Oh btw (nih) but (kin)

Chris P. said...

5:30 "Lam and the Ladies"

Kathleen 18:31 (15#,sb)
Sandy 18:48 (15#, pl+2ab)
Mel 10:09 (1/2, 25#, 65#pp)
Alison 19:49 (sb)
Lam 24:15 (25#,scale)
Virginia 27:36 (12#,sb)
Arin 24:30 (15#, pl+ab)
Kate K. 22:09 (25#, pl+2ab)
Kate C. 29:12 hspu

great work, esp. keeping those db's close and jumping them up. This workout was a killer. Welcome to Virginia for her first class!

Melanie said...

6:30pm

Klutch 29:27 (35, HSPU/HSPU+plate/AM)
Derreck 32:36 (40/SB on DB)
Paul S. 28:11 (45/HSPU)
Melissa 32:59 (20/HSPU with 1 plate/AM)
Ying 27:19 (15/SB)
Stasie 32:52 (15/HSPU with 2 plates/AMs)
Denise 31:12 (25/HSPU with plate + 2 AM)
Chris A. 28:45 (30/SB)
Faby 27:30 (45/35/HSPU/vest)
Oleg 30:30 (35/SB on DB)
John Schaeffer 31:49 (45/HSPU/SB)

7:30pm

Jen S. 28:35 (25/HSPU with 2 AM)
Linda 25:43 (20/15/SB)- ROM
Diego 19:40 (25/SB + a few HSPU)
Jackie 18:43 (12/SB)- ROM
Leslie 21:33 (15/SB)- ROM
Al 30:10 (10 rounds) (25/SB on DB)
Heather 26:30 (20/HSPU with 3 AM)- ROM
BJ 17:01 (35/SB)