3.19.2013

W.O.D.3.20.13

 The new "ladies" T-shirts have arrived!!!
get yours today...

AMRAP in 15 minutes
1 Wall Ascent (6ft/8ft)
10 Kettlebell Swings (55#/70#)
1 Wall Ascent (6ft/8ft)
10 Burpees

Cash out:
Reverse Hyper 3 sets of 20 reps


Quote:
"The crisis of today is the joke of tomorrow."
-H.G. Wells

Results:
KT 7 RX
Kathleen 5+9 (44)
Tidmore 5+5 RX
Ellie 6 (44)
Kim G 5+1 (box)
Oleg 7+12 RX
Mike S 5 (55)
Roni 5+11 RX
Pete 7 RX
Gina 7 (box)
Alona 6 (45)
Cris A 7+9 RX
Jonathan 5+1
Mr. W 5+6
Mrs. W 3+13
David 5
Rinat 6+2
Amanda 5
Jessie 5+11
John W 6+ 12 55#
Dianne 4+17 Pullups/26#
Laurel 5+12 17'box/35#
Anja 5+1 sub PU/wall 26
Westwood 6 Rx
Joe C 6 Rx
Mark B 6 55
PH 5+17 sub PU/wall
Jessey should scale
at

12 comments:

  1. Aimee LyonsMarch 19, 2013 at 11:38 PM

    CFEndurance at 5:30PM tonight Wednesday 3.20 meet TP at the Upper Merion Track!

    ReplyDelete
  2. VinnyMarch 20, 2013 at 7:26 AM

    KT 7 RX
    Kathleen 5+9 (44)
    Tidmore 5+5 RX
    Ellie 6 (44)
    Kim G 5+1 (box)
    Oleg 7+12 RX
    Mike S 5 (55)
    Roni 5+11 RX
    Pete 7 RX
    Gina 7 (box)
    Alona 6 (45)
    Cris A 7+9 RX

    Great work today guys!! Everyone pushed for the full 15 minutes. I'm glad we left plenty of time for the reverse hyper, we should all find ways to get these in more often.

    ReplyDelete
  3. MelanieMarch 20, 2013 at 7:54 AM

    My Goodness Keith!

    ReplyDelete
  4. MegsMarch 20, 2013 at 8:56 AM

    YAAYY Reverse Hyper day!!!

    ReplyDelete
  5. Mike PMarch 20, 2013 at 11:00 AM

    Can we scale the wall to rope climbs?

    ReplyDelete
  6. AnonymousMarch 20, 2013 at 11:55 AM

    Keith....gay

    ReplyDelete
  7. UnknownMarch 20, 2013 at 2:11 PM

    I just hate it when my chest hair sticks out of my cleavage

    ReplyDelete
  8. Paul SMarch 20, 2013 at 4:34 PM

    9:30

    Jonathan 5+1
    Mr. W 5+6
    Mrs. W 3+13
    David 5
    Rinat 6+2
    Amanda 5
    Jessie 5+11

    We learned that if Amanda was getting chased by Zombies and had to climb a wall to survive....... She would die.

    ReplyDelete
  9. Stephanie VincentMarch 20, 2013 at 5:37 PM

    No she wouldn't Paul, cause I'd beat them up to save her!

    John W 6+ 12 55#
    Dianne 4+17 Pullups/26#
    Laurel 5+12 17'box/35#

    P.S. Anonymous, gay is not a derogatory word.

    ReplyDelete
  10. Tim PMarch 20, 2013 at 7:13 PM

    Endurance Workout Report:
    I mixed it up tonight with a combo of 2 sets of: 200/400/400/200
    Tabata sprints around the track, but in more of a Fartlek fashion.

    The wind died down just in time too to get this conditioning in!

    Jim C
    Sam B
    Gene D
    Rich C
    Laura P
    Kate C
    Oleg
    Luke
    Flounder
    Joy

    ***Also, today was the first day for registration for the Bryn Mawr Midsummer 5k series, which is one race each month of the summer. This is a very nice flat 3.1 mile course to test your fitness level and since it's now become popular, fills up fast.
    Go to brynmawrrunningco.com for details. I think we already have about 6 or so community members again going to these races.
    ***Being on Thursday nights, it's cool to free up your weekend too.

    ReplyDelete
  11. Keith BMarch 20, 2013 at 9:25 PM

    4:30

    Sorry the board was erased before i took a pic. This is what I remember please post results to comments if I missed you

    Anja 5+1 sub PU/wall 26
    Westwood 6 Rx
    Joe C 6 Rx
    Mark B 6 55
    PH 5+17 sub PU/wall
    Jessey should scale

    ReplyDelete
  12. Chris P.March 21, 2013 at 12:12 PM

    5:30
    Brian 4+11 Rx
    Andrew 6_7 6'/53
    Cory 6 6'/53
    Brett 5+9 55
    Megs 6 Rx
    Erika 4 Rx
    Joe P 5+11 55
    Ryan S 5+17 55

    6:30
    Derreck 5+11 Rx
    Matt W 5 6'/55
    Chris A 5+13 Rx
    Lauren M 7+3 box/44
    Diane 6+11 box
    Kyle W 7+7 6'/55

    7:30
    Jack 5+1 6'/55
    Bridget 6+11 pu/35
    Dan 6 55
    Albert 5+9 Rx

    ReplyDelete