10.07.2014

W.O.D. 10.8.14

2 Parts Weightlifting 2 Parts Gymnastics 
All for time: 
Complete 5 Pull-ups on the minute until you complete: 50 Overhead Squats (65/95#) 
then... Complete 3 Toes to bar on the minute until you complete 50 Hang Power Cleans (95/135#)

Record total time for both components. Athletes are responsible for changing weights. One bar will be used for each athlete.

Community Notes:
ALL Weekend Classes will be held in the Annex, there will be NO CrossFit Kids "cubs" class this weekend. 

Quote:
The depth and strength of a human character are defined by its moral reserves. People reveal themselves completely only when they are thrown out of the customary conditions of their life, for only then do they have to fall back on their reserves. 
– Leonardo da Vinci
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6 comments:

  1. UnknownOctober 7, 2014 at 11:51 PM

    Is there any of our athletes that would like share some of their takeaways from Dr. Turner's seminar last night?
    I'll share mine first. First I would like to thank Aimee for inviting Dr. Turner out to spend time with us. My takeaway is that very few of our injuries come DIRECTLY from our sport, but rather from a re-existing imbalance that was never properly addressed. My second takeaway is that muscles should slide smoothly without catching or hitching. When we have a traumatic event like an accident or even something as simple as incorrect over-repetive use can cause the same type of situation.

    ReplyDelete
  2. CFKOP iPad October 8, 2014 at 6:56 AM

    6am

    Mike (drop-in) 16:53, 75#
    Mike S 16:51, 45/75, ring rows
    Melissa 17:49, 15/45, ring rows,knee raises
    Justin 17:00, 15/65, band, knee raises

    Giuls

    ReplyDelete
  3. CFKOP iPad October 8, 2014 at 5:21 PM

    430pm

    Kate Kenny 9:33 rx except 3 pull-ups/round
    Regi 10:44 95# back squat, 75#,RR,GHD
    Liza 10:45, 25/45, band, knee raises
    Josh 14:41, 75/95, knee raises
    Jz 12:40 girls rx

    ReplyDelete
  4. CFKOP iPad October 8, 2014 at 6:25 PM

    530

    King 11:31, 115# HPC
    Jill C 15:37, 45/65, band,knee raises
    Jen S 15:58. Band, knee raises

    Giuls

    ReplyDelete
  5. Paul SOctober 8, 2014 at 8:55 PM

    Kara 9:38 #40/53 Band Floor
    Christ 9:40 #35/55 Band Floor
    Jill 11:50 #35/65 Band ROM
    Jackie 9:34 $55/75 Band ROM
    Diane 10:45 #65 Band ROM
    Alison K. 8:50 MOD
    Fugo 8:54 MOD

    Welcome Back Fugo!!!!!!!!

    ReplyDelete
  6. UnknownOctober 8, 2014 at 9:23 PM

    6:30

    Conn 11:49 75/95
    Luke 13:50 Girls RX

    7:30

    Steph C 11:15 35/55
    Linda 14:44 35/55
    Fayth 11:48 35/55

    ReplyDelete