## 9.02.2012

### W.O.D.9.3.12

10 Burpees
10 MedBall Cleans (14/20#)

rest 3 minutes

take 10 Minutes to get to your 1 RM Ground to Over Head

We will be hosting one WOD today at 11:00AM (but will run two/three heats with counters if necessary), this will serve as our baseline performance component for our Nutrition Challenge. Members can attend the WOD weather or not you will be participating in the challenge.  The WOD will be followed up by the kick off for our next nutrition challenge at 1:00PM and going away party for Donkey at 2:00PM. The party will be a pot luck, please bring a dish of your choice and beverage.

If you wish to have your measurements and weight taken prior to the challenge please arrive at 10:30AM.

This work out will be an individual WOD and then your AVERAGE combined points total for the team of 2-3 or 4 athletes will be the final score and look as follows.

Team--"The Terminators"
Athlete A: 7 Rds = 140 points
Athlete B: 5 Rds = 100 points
Athlete C: 6 Rds = 120 points

360/3= 120 total

Athlete A: 7 Rds = 225# Clean and Jerk
Athlete B: 5 Rds = 135 # Clean and Jerk
Athlete C: 6 Rds = 150# Clean and Jerk

510/3= 170 total

FINAL SCORE 120+170= 290

Community Notes:
Congratulations to Mike P, Jen S and Mark C for the completion of their CrossFit Level 1 this weekend at CrossFit King of Prussia!

Quote:
“A friend is one that knows you as you are, understands where you have been, accepts what you have become, and still, gently allows you to grow.”
― William Shakespeare

Results:
Keith 164+205=369
Jason 143+250=393
Aimee 172+150=322
Cate 160+155=315
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Beth O 96+93=189
Barb Z 117+83=200
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Arin 102+113.5=215.5
Susan 130+125=255
Bre 104+100=204
Dawn
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Lauren 124+105=229
Paul 100+195=295
Kim G 127+103.5=230.5
Steph V 106+170=276
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Mike T 161+225=386
Mel L 126+120=246
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Megs 176+110=286
LP
Ditty - 114 reps/102.5 c&j
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Peterson 129+185=314
Jen S 143+145=288
Nina
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Alison 137+130=267
Kate C 190+140=330
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Anne 93+65=158
Fayth 100+65=165
Mark B 121+85=206
Matt B 120+135=255
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Erika 120+115=235
KSB 118+95=213 (10#MB)
Sharon 100+115=215
Andrea 79+90=169 (10#MB)
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Mark S 107+135=242
Jason H 121+195=316
Mike S 94+130=224
Mark B 134+165=299
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John C 140+260=400
Kim C 102+95=197
Kyle B 110+195=305
Jackie 95+95=190
Fab 115+205+320
Anja 120+65=185
Scott 120+110=230
Calvin 126+205=331
Stacy 104+105=209
Ellie 130+90=220
Jim C 157+195=352
Manisha 108+70=178
Dan M 119+145=264
Fish 120+170=290
Justin R 110+210=320
Ryan S 140+125=265
Ryan B 140+255=395
Andrea B 142+98=240
Brynsie 127+205=332
Steph B 120+85=205
Jess C 139+120=259
Balmer 157+
Mel 126+120=246
Kathleen 111+100=211
Alexis - 107 reps/87 c&j
Joy - 134 reps/100 c&j Nina said...

If we can't make it today is it at all possible to still be on a team and do the workout on Thursday during open gym?

Drew said...

Congrats to Mike, Jen and Mark!! Dawn said...

I am vacationing at the shore. Any chance I can do this on monday sept 10th?

Melanie said...

There is a food journal on the Zone website if anyone wants to use it: http://www.zonediet.com/Portals/0/Resources/Food-Journal-2012.pdf