W.O.D. 6.17.14

Remembering the King and Queen 2013- Jess C. 

For time:
Run 400 meters
65/95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
65/95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
65/95 pound Thruster, 9 reps
9 Pull-ups

Wod Demo:
Click here to watch 2012 CFKoP take on this WoD

Coaches Notes:
Use the Speed Bump for the 300 Meter turn around point.

"A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort."
-Herm Albright


Unknown said...

If your life can't be made into a best seller then you're only living half of a life. Ask yourself is the "book" that you're currently writing a book worth reading?

Aimee Lyons said...

6 am:
Jon P. 12:06 rx
Tropical Pete 11:30 rx
Gina 11:33 rr
Pat 16:07 75#
Nick 13:00 75#

Miranda said...

Anyone in for a friendly game of volleyball tomorrow at the Plymouth Community Center?

Need a few players, sand courts. Planning on playing around 530/6

Stephanie Vincent said...

This week in structured strength....
Clean & Jerk plus Clean- warm up then 6 sets-increase weight each set or use working weight through sets

Yoke Carry, Prowler Push or Sled Drag - 20m x 6 (rest in between) incerase weigh each set or using working weight throughout

Dumbbell Shoulder Press- 3 sets of 10 increase weight each set or use working weight through sets

Accessories: 1) Bulgarian Split Squat w/DB 3 sets of 10 each leg 2)DB/KB Rows- 3 sets of 10-15 each arm  3) Med Ball Bugs 4x10-15

Stephanie Vincent said...

Some news from custom fit meals....https://drive.google.com/file/d/0B_APrn__a4BPb2tDLTlON3R4bHM/edit?usp=sharing

and the meal of the week Pork Carnitas...

Stephanie Vincent said...

We got a call and these guys are planning on stopping by at the gym on their walk to the west coast in the next day or so. If you happen to be there when they do I wanted to give you the background about what they are doing.



Barb Z said...

That is really cool Steph. If they come on Thursday, I'll watch their dog while they work out.

Unknown said...


JOHN 16:47 85#
DANA 13:32 55#
MATT 17:02 65# power clean + press

John-great intensity, stick with the bigger sets-you can do it
Dana-you are stronger than you think!! pick up that bar and hold onto it girl. great job
Matt-pullups looked great, let's keep an eye on that knee.

Paul S said...

Diane 15:19 sc
Fran 12:44 sc
Jonathan 11:58 sc
Joy 12:08 sc
Susan 14:00 sc
Barb 13:24 sc
Rich 16:45 sc
Marni 11:40 sc
Jeff 12:49 RX
Rach 13:12 sc
Stephj 12:50 sc
Michal 14:43 sc
Fayth 14:25 sc
Matt, Ryan, D - Hot enough for you?

Stephanie Vincent said...

Pam 12:51 RR
mark C 14:17Rx

sarah W 13:32 15#/bnd
Tim M 11:15 rx
Guilia 13:43Rx
Jill 13:39 Bnd/55
Nick 17:44 Bnd 65
Justin 14:45 65
Jess 11:58 45#/Bnd
Alex F 12:38 65#

Unknown said...

5:30 Mobility

Dave N
Justin R
Matt E