W.O.D. 5.29.14

Step ups
and babies!

20 Minute AMRAP of:
400m Sled Pull 95/135
Then in the remaining time complete as many rounds of:
15 Dumbbell Step Ups (20/24)
10 Dumbbell Walking Lunge
5 Dumbell Shoulder to Overhead
(Use 35/55# Dumbbells)

(Post total rounds completed to Total WOD)

Community Notes:
Pull-up Clinic today at 5:30PM with Aimee. Free for members, $20 drop in for non-members.  This will be held in the Annex.

"I'm grateful for being here, for being able to think, for being able to see, for being able to taste, for appreciating love--for knowing that it exists in a world so rife with vulgarity, with brutality and violence, and yet love exists. I'm grateful to know that it exists." 
- Maya Angelou


Tim P said...

For our CFE Track workout tomorrow at 5:30, I took this from the CF Main Page from May 17th....

Run 1600m
rest 3min
Run 1200m
rest 2min
Run 800m
rest 1min
Run 400m

Unknown said...

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Jason Lyons said...

I will get the scores later but I wanted to comment now.

Mike S: Good to see you getting back into action. Smart weight selection and great STO.

John P: Pleasure to meet you and welcome to KoP. Your step-ups were legit, and very determined.

gIna: I liked the knees out on your dip drives. Woman-handled the weight!

King: You met your match and you dominated it. Super intensity with great form.

Michal: All around great effort. I do not think you stopped moving and I loved how you corrected your air squat in warm-up. Awesome.

Miranda said...


Matt E 3 35# 1st class!!
Paul M. 4+14 25#
Rebecca R. 5+22 25#
Pete 4+15 45#
Sarah 7 15#
Nick 4 40#

Great job this am!!! Paul, thanks for dropping in! Matt, welcome to the 7's:)

Jason Lyons said...

Michal: 5+3 (15#)
King: 5+6 (45#)
Gina: 6+8 (20#)
John P: 4+14 (45#)
Mike S: 3+23 (20#)

Jenna said...


Lisa 5+15 (20# 13")
Darcy 5 (15#)
Alejandra 5+15 (10# 13" 45#pull)
Lizzie 5+13 (20#)
Diane 4+11 RX
Jonathan 7 (25# 1000m Row)
Kathleen 5+19 (15# 17")

Aimee Lyons said...

9:30 crew way to pull together to help Diane get through the last 5 minutes! Camaraderie was awesome!

Did you sign up for the King and Queen yet? If you don't know how to do it online, I'll start a sign in at the box too!

Cline said...

Speaking of K&Q, want to gamble on it? Yes, you do.


Or go here if you can't access that URL: https://docs.google.com/spreadsheet/ccc?key=0Arh20eEBHXTxdFlUQVZXVFI5VUZlRTdTN3FNbGlJMnc&usp=sharing

Aimee Lyons said...

Gavin 4+4 (25#/20")
Sharon 2 + 12 (25#/20")

Gavin- solid work on the Push Jerks and keeping the shoulder active.
Sharon- You made the step ups look easy even though I know they aren't....

Aimee Lyons said...

Kate 3+ 20 (15#)
Jill 5+5 (25#)
Ryan 4+7 (35#)
Alex 4 + 5 (25#)
Liza 7 (15#)
Keith :)
Jenna 4+25 (15#)
Joe 3+5 (45#)
Roman 5+5 (35#)
Taryn 5 (25#)
Troy 5 +1 (20#)

...and great Pull-up crew tonight...see you next week for HSPU's!

Keith B said...


Jacob 5+15@25 10 lunge/15 S2OH per round
Jessie S 7+6 @15
Patrick 4+10 @ 45
Stephanie C 6+15@15