4.09.2013

W.O.D.4.10.13

For time:
75/115 pound Shoulder press, 10 reps
75/115 pound Overhead squat, 15 reps
75/115 pound Push press, 20 reps
75/115 pound Front squat, 25 reps
75/115 pound Push jerk, 30 reps
75/115 pound Back squat, 35 reps

Community Notes: 
The CrossFit Endurance Track Workout will be at 5:30PM tonight (4/10) at the Upper Merion Track.  The WOD is a 1 Mile Time Trial. Following the mile will be sprint intervals. If you get to the track early, don't be alarmed as there will be a lot of kids there, the middle school has a track meet until 5:30PM, but it will clear out very fast. The Upper Merion Track is located at 435 Crossfield Road in King of Prussia, minutes from the box.

Wednesday 4/10 @ 6:30pm- Fundamentals of Nutrition with Coach Laura- If you have recently completed fundamentals this is included in your getting started Fundamentals package. Meet Laura in the lobby to learn more about nutrition, the session will last about an hour.

On Saturday and Sunday all classes will be held at he CrossFit Annex (110C DeKalb Street). 

Quote:
“No matter how long you train someone to be brave, you never know if they are or not until something real happens.” 
― Veronica Roth, Insurgent

Results:

Alona 14:40 55
KT 11:52 RX
Wax 11:38 95
King 15:50 RX
Rinat 17:54 95
Ellie 17:01 60
Kim G 17:19 55
Rebecca S 11:42 55
Pete W 13:18 95
Diane 10:53 RX
Bill 18:32 #75
Nick Z. 11:03 #85
Nick 16:59 #65
Ryan 7:33 RX
Regi 16:19 #65
Rob PH 11:09 RX
W.W.III 15:51 #75
Roman 12:29 #95
Sandy 17:40 60
Brett 15:23 95
Derreck 18:32 Rx
Dee Dee 12:04 55
Gabby 19:40 65
Jen S 12:42 53/33
becky 15:41 55/65
Taylor 14:52 15/33
Pam 15:39 53/73
Fayth 16:01 45#
Anne 13:30 35# (15# OHS)
Arin 16:00 65#
Stasie 18:00 47.5#
Conn 14:26 65#
Shoeless 20:49 85#
Kate K. 13:30 75#
Liz 12:07 45#
Savage beast (AKA Keith) 12:50 Rx
Aimee 12:17 Rx
Tim Murray 14:07 95#
Bridget 15:47 45#
Erika 17:25 55#
Leslie 17:20 55#

7 comments:

Vinny said...

6am

Alona 14:40 55
KT 11:52 RX
Wax 11:38 95
King 15:50 RX
Rinat 17:54 95
Ellie 17:01 60
Kim G 17:19 55
Rebecca S 11:42 55
Pete W 13:18 95

Awesome job by the 6am setting the bar for the day!! Watch out on the squats, I saw some people trying to fly through and missing some key form points. Even though the movement may be light for you, try to hammer home the elements of good form. Great stuff overall...

Paul S said...

9:30

Diane 10:53 RX
Bill 18:32 #75
Nick Z. 11:03 #85

Just another day in paradise.

Paul S said...

4:30

Nick 16:59 #65
Ryan 7:33 RX
Regi 16:19 #65
Rob PH 11:09 RX
W.W.III 15:51 #75
Roman 12:29 #95

Keith B said...

5:30

Sandy 17:40 60
Brett 15:23 95
Derreck 18:32 Rx
Dee Dee 12:04 55
Gabby 19:40 65
Jen S 12:42 53/33

Stephanie Vincent said...

Nooner
becky 15:41 55/65
Taylor 14:52 15/33
Pam 15:39 53/73

Tim P said...

Very good showing of 16 athletes for CF Endurance track workout.
I am very impressed !!! at the early baseline mile time trail times for just about everybody that pushed thru the pain for 4 laps.
-dammit I forgot to take a good starting line picture

1 Mile Run

Jim C 5:38
Sam B 5:47
Laura P 6:43
Gene D 6:55
Andrew Y 7:00
Dinger 7:17
Kelly G 7:23
Oleg 7:23
Flounder 7:29
Gina 7:30
Matt G 7:40
Jess C 7:51
Tracy O' 8:07
Miranda 8:07
Dave N 8:15
Steph V. 9:58

Melanie said...

6:30pm

Fayth 16:01 45#
Anne 13:30 35# (15# OHS)
Arin 16:00 65#
Stasie 18:00 47.5#
Conn 14:26 65#
Shoeless 20:49 85#
Kate K. 13:30 75#
Liz 12:07 45#
Savage beast (AKA Keith) 12:50 Rx

7:30pm
Tim Murray 14:07 95#
Bridget 15:47 45#
Erika 17:25 55#
Leslie 17:20 55#

Great work tonight everyone. It was good to be back in the saddle coaching yall!