10.22.2013

W.O.D.10.23.13

 We have a lot of events coming up this Fall -- we hope you can join us!

50 Hang Power Clean 65/95#
5 Muscle Ups
40 Hang Power Clean 65/95#
4 Muscle Ups
30 Hang Power Clean 65/95#
3 Muscle Ups
20 Hang Power Clean 65/95#
2 Muscle Ups
10 Hang Power Clean 65/95#
1 Muscle Ups

Community Notes:
Click here to sign up for the Amazing Race on Thanksgiving morning (11/28) at 8:00AM.  We will give you clues to get to the next station and challenges will have to be met and clues figured out to move on.  This is a FREE class for members and their families.  This will mark the third year for this annual event!

Click here to sign up for the Intergenerational WOD on 11/23 at 12:30 PM.  This is open and FREE to members and their kids of any and all ages!
 
Quote:
“Success is a ladder you cannot climb with your hands in your pockets.”
- American Proverb
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8 comments:

  1. Paul SOctober 23, 2013 at 10:29 AM

    Chip 15:51 JMU
    Ronnie 16:54 #35/SC
    Nicole 15:21 #35/SC
    Barb 14:37 #45/SC
    Sue 15:19 #35/SC
    Travis 15:53 #75/SC

    ReplyDelete
  2. MirandaOctober 23, 2013 at 4:09 PM

    6am:
    Oleg 15:10 JMU
    Terry M 22:26 75# d/p
    Roni 14:05 65# d/p
    Mike S 24:32 75# d/p
    Mike C. 19:15 75# d/p
    Kim G. 17:22 65# d/p
    Kathleen 15:41 45# d/p
    Jen K. 16:54 scale
    Erika 12:49 65# d/p
    Eli 26:13 95# d/p
    KT 12:36 JMU
    Ellie 17:17 65# d/p
    Nora 14:38 scale

    d/p = dip & pullup

    Thanks for dropping in Eli and Terry, have a safe trip home.
    To my Wed 6am'ers, I will miss you guys! I love waking up at 5 knowing that I will see all your beautiful faces to come get sh*t done! Be nice to Emily, hopefully I will see you guys if I fill in!!!

    ReplyDelete
  3. MirandaOctober 23, 2013 at 4:10 PM

    6am:
    Oleg 15:10 JMU
    Terry M 22:26 75# d/p
    Roni 14:05 65# d/p
    Mike S 24:32 75# d/p
    Mike C. 19:15 75# d/p
    Kim G. 17:22 65# d/p
    Kathleen 15:41 45# d/p
    Jen K. 16:54 scale
    Erika 12:49 65# d/p
    Eli 26:13 95# d/p
    KT 12:36 JMU
    Ellie 17:17 65# d/p
    Nora 14:38 scale

    d/p = dip & pullup

    Thanks for dropping in Eli and Terry, have a safe trip home.
    To my Wed 6am'ers, I will miss you guys! I love waking up at 5 knowing that I will see all your beautiful faces to come get sh*t done! Be nice to Emily, hopefully I will see you guys if I fill in!!!

    ReplyDelete
  4. Chris P.October 23, 2013 at 9:15 PM

    4:30, 5:30, and 6:30 classes have longer times due to the scale of 3:1 strict pull ups and ring dips for every MU. This scale was used by everyone unless noted. We also had a time cap of 20 min, so extra reps were added on to the 20:00 time.

    4:30
    Rob Ph 18:47 95
    Kate F 20:00 33
    REgi 18:36 45
    Justin R 20:00 95
    Mark 20:00 95
    Chris A 12:37 Rx
    Ryan B. did work
    Vinny did work
    Joe G 20:00 95
    Jen S 20:13 65

    5:30
    Agam 19:10 65
    MK 20:01 half reps
    Ditty 20:03 55
    Denise 19:30 55
    Megs 16:12 65
    Derreck 20:12 95
    Klutch 20:12 Rx
    Roman 20:18 95
    Joe P 19:15 80, mu
    Tom 19:38 95

    6:30
    Heather 20:00 55
    Johnny 20:00 95
    Bre 20:11 65
    Pablo 20:55 65
    Greg 20:?? 85
    Dave 20:35 95
    Sam B did work
    Kate C 13:02 95 half reps, mu
    Nick C 15:31 Rx
    Conn 20:00 65

    saw some good progress on muscle ups from the last time we did them. Amazingly, we had 10 people in each class of the 4:30, 5:30, and 6:30.

    Also, happy birthday Coach Mel! You always bring smiles and laughter to the box

    ReplyDelete
  5. Stephanie VincentOctober 23, 2013 at 10:13 PM

    12n
    Ed 20:01 75# 2x strict pull-up/ring dip
    Allison k 13:26 pull-up/parallet dip

    ReplyDelete
  6. Stephanie VincentOctober 23, 2013 at 10:15 PM

    2x for Allison too

    ReplyDelete
  7. Stephanie VincentOctober 23, 2013 at 10:16 PM

    12n
    Ed 20:01 75# 2x strict pull-up/ring dip
    Allison k 13:26 pull-up/parallet dip

    ReplyDelete
  8. Jen S.October 23, 2013 at 10:32 PM

    7:30pm
    Seshu 20:10 65# pullups/ring dips
    Steph C 17:16 35# pullups/ring dips
    Keith 14:52rx

    Kudos to Steph for using a lighter band in this workout!

    ReplyDelete