11.17.2013

W.O.D.11.18.13




CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep


Click here to read the Journal article regarding CrossFit Total.
Click here to read the basic strength standards for men and women.

compare to (8.26.13) 

Community Notes:
Congratulations to Kate C who placed second in the CF Mount Laurel Throwdown on Saturday!

Yoga on Wednesday 11/20 at 7:30PM in the Annex.

Babysitting at 9:30AM on Tuesday, Wednesday and Friday.  Sign up on MindBody.

Saturday,  11/23 Intergenerational WOD at 12:30PM; families are welcome to workout together.

Quote:
Don't dwell on what went wrong. Instead, focus on what to do next. Spend your energies on moving forward toward finding the answer. 
-Denis Waitley
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6 comments:

  1. Mike T.November 18, 2013 at 7:12 AM

    6am
    Kathleen 100-60-145=305
    Gina S. 180PR-78-225=483
    KT 200PR-95-255PR=550PR
    Brian H. 245PR-155PR-315PR=715PR
    Becca 115-85-175=375

    Great work this morning. Lots of nice PR's and solid form all around.

    ReplyDelete
  2. MirandaNovember 18, 2013 at 10:58 AM

    7am:
    King 245,155PR,245 =645
    PR Pete 275PR,130PR,375PR = 780
    Alex 225,95,255 = 575
    Nick 255,135,405BIG PR = 795!

    Great job this morning men!

    ReplyDelete
  3. Aimee LyonsNovember 18, 2013 at 1:25 PM

    9:30
    Diane 285+100+265 =650
    Barb 125+90+225PR= 440
    Kara 143+63+203 = 409
    Chris 143+63+153 =359
    Ronnie 150+70+155=375
    Lauren 125+45+140 = 310
    Nicole 135+47+165= 347
    Joe G 225+155+305=715
    David 165/95/155=415
    Chip 380 PR+175PR+495 = 1050 PR
    Jonathan 310 PR + 165 +305 = 780
    Sue L 100+80PR+180PR = 360

    Strong 9:30 showing!

    ReplyDelete
  4. Stephanie VincentNovember 18, 2013 at 7:57 PM

    kyle 300PR(lookmanohands)/105/355=760
    TimH 285PR+130+365PR=780
    Taylor 150PR/65/145PR=360
    Josh 185/95/260=540
    Regi 155/85/190=430
    Anne 103/48/163=314
    Keith 385/175/455=1015

    ReplyDelete
  5. Aimee LyonsNovember 18, 2013 at 9:36 PM

    Taryn 150PR+80+205= 435

    ReplyDelete
  6. Keith BNovember 19, 2013 at 11:15 AM

    5:30

    P 387.5/175/445+ 1007.5!!!
    Luke 275/125/405PR+ 805
    Shawna 110/60/163=333
    Seshu 200/90/275=565
    Mark B 265/125/315=705
    Mike C 265pr/145pr/305=775pr
    Agam 205/100/225=530

    6:30

    Tim Mc 325/155/405=885 YOU STILL OWE ME BURPEES!!!!
    Kate C 205/100/285=590
    Conn 265/155/395=815
    Borden 315/135/365=815
    Oleg 305PR/135/355
    Matt B 265/165/425pr=855
    Stephanie C 105pr/70pr/185
    Dave N 265pr/125/345pr=735

    ReplyDelete