12.29.2013

W.O.D.12.30.13






Hang Power Snatch
3-3-3-3-3

Cash out:
3 Rounds for time of:
9 Hang Power Snatch @ 80% of your 3RM
6 Overhead Walking Lunges (athlete uses the HPS bar)
3 Muscle Ups

Community Notes:
Tomorrow, Tuesday, December 31st we will run the following classes:
9:30 AM
10:30 AM - Structured and BBC Strength
12:00 PM
New Years Day: Wednesday, January 1st, 2014:
CLOSED

Quote:
"It is amazing how quickly the kids learn to drive a car, yet are unable to understand the lawnmower, snowblower or vacuum cleaner."
- Ben Bergor

7 comments:

  1. Kim G. 55# 5:36 pull up/dips
    Klutch 135# 7:40 mu/mua

    ReplyDelete
  2. 7am
    Brian 115# 6:55 p/d
    Peter 105# 5:33 JMU
    Nick 105# 6:37 MU

    Have a very Happy New Year!

    ReplyDelete
  3. This comment has been removed by the author.

    ReplyDelete
  4. 5:30 MObility

    Sharon
    Justin R
    Patrick
    JZ
    Ellie
    Luke

    ReplyDelete
  5. 9:30
    Gina 75# 7:57 MUT
    Keith 155# 11:01 Rx
    Jessi 125# 13:56 ROM
    John M 95# 11:53 scale
    Ronnie 50# 10:23 scale
    Brittany form/35#/12:28
    Barb 63# 7:30 scale
    Roni 75 10:57 scale
    Fayth 60# 12:55 scale
    Anne 45# 11:20 scale
    Nick Z form 6:20 scale
    Diane 93# 9:16 band/scale
    Dianne 35# 12:09 scale

    3:30
    Jenna 35# 11:55 scale
    Oleg 135# 7:55 scale
    Jeremy TX 125# 11:55 scale
    Justin R 135# 11:58 scale
    Manisha 35# 11:58 scale
    Shoeless 135# 14:28 scale

    Nice progress on the Hang Power Snatch today CFKoPers...have a Happy New Year!

    ReplyDelete
  6. 5:30

    Ryan S 105 8:08 JMU
    Shawna 45 9:03 sc

    6:30

    Luke 115 6:39sc
    Erika 75 8:56
    Conn 145 8:40
    Brett 150 9:09
    Pablo 95 9:25
    Melissa form

    ReplyDelete
  7. Liza: 30#, 7:18 sc
    Sharon: 85#, 10:03 sc
    Tim M: 95#, 6:52 Rx
    Patrick: 145#, 7:47 JMU
    Balmer: 155#, 10:58 20" RC

    ReplyDelete