9.16.2013

W.O.D.9.17.13


knees out!!
stand tall!
 LUNGE!

Deadlift
3-3-3-3-3

Cash out:
AMRAP in 5 Minutes
5 Deadlifts @ 70% of your new 3 RM
20 steps--Weighted Walking Lunge 35/55# Dumbells

Quote:
"The man who goes alone can start today; but he who travels with another must wait till that other is ready."
-Henry David Thoreau
at

7 comments:

  1. Tim PSeptember 17, 2013 at 7:22 AM

    6am

    Erika 205
    Justin R 315
    Jen K 155
    Lauren M 205

    ReplyDelete
  2. Paul SSeptember 17, 2013 at 11:56 AM

    Lauren 113, 3
    Nicole 153, 3+16
    Samson 275, 3+13
    Jill 200PR, 3
    Fran 113, 3+4
    Rich 235, 2+5
    Sue L. 175PR, 2+3
    Susan 185PR, 3+8
    Kara 103, 3
    Christ 103, 3
    Joe G. 285, 3+8
    Mischa (CF Love) 185, 3+9
    Chip 385, 2+15
    Nick Z. 285, 3+5
    Jonathan 285, 3+5

    Welcome to Mischa from CF Love. Good Job to all!!

    ReplyDelete
  3. UnknownSeptember 17, 2013 at 2:34 PM

    NOON


    Rachael 185# PR! 2+16

    ReplyDelete
  4. Paul SSeptember 17, 2013 at 9:01 PM

    Anne 205PR, 2+15
    Seshu 250PR, 2+20
    Brett 315PR 2+20
    Tom 305PR, 3
    Fayth 185PR, 2+15
    Shannon 225PR, 3
    Arieanne 165PR, 2+15
    Taryn 215PR, 2
    Jaime 175, 3
    Stasie 195, 2+7
    Jackie 255, 2+24
    Linda 155, 2+15
    Matt Mc 405 3+15
    Steph 155, 3

    Great Job tonight. Brett.... You will get Tom in the race next time.

    ReplyDelete
    Replies
    1. BrettSeptember 17, 2013 at 9:12 PM

      Thanks Paul. I completely choked in the last heat.

      My AMRAP was 2+5, not 20.

      Delete
  5. Keith BSeptember 17, 2013 at 9:11 PM

    5:30

    Laura 215, 3
    Jill 165, 2+10
    Heather 225, 3+4
    Agam 215, 2+5
    Luke 335PR, 2+22

    6:30

    Matt B 345, 2+7
    Tracy O 185, 3+1
    Kelly G 185PR!!!! 2+3
    John Mc 295, 2+8
    Dave N 305, 2+7
    Rob D 245, 2+5

    Kelly Griffin with a huge PR!!! 185 was her previous 1RM. She really focused on keeping her knees stacked over the ankle and hamstring engaged. Nice work tonight!

    ReplyDelete
  6. Jason LyonsSeptember 18, 2013 at 9:49 AM

    Joy 210 (2+19) 25#
    Jen S 230 (3+3) 35#
    Roman 325 (3) ?
    Tobin 385 (3+1) 55#
    Kathleen 140 (2+12) ?
    Anne B 135 (3+3) 20#
    Ryan 415 (3+1) 55#
    Travis 235 (3+18) 35#
    Joe C 325 (3+1) 45#
    Kyle 325 (3+10) 50#
    WW 265

    ReplyDelete