11.11.2014

W.O.D. 11.12.14

Yesterday's 7:30 Crew!
what???

 Strength (take 2)

Part 1:
Take 20 Minutes to find your 1RM Front Squat, then perform 3 reps at 70% EMOM for 7 minutes

Part 2:
5 sets of 5 Weighted Pull-up, build in weight and record heaviest set completed.

Community Notes:
All weekend classes will be held in the Annex (110C DeKalb Street). Please meet and park there. 

Quote:
"Great minds discuss ideas; average minds discuss events; small minds discuss people." 
~Eleanor Roosevelt


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8 comments:

  1. CFKOP iPad November 12, 2014 at 1:06 PM

    Express
    Pam 170 (30lb pr)
    Cassandra 108/8
    Holly 103pr/blue band

    ReplyDelete
  2. Jason LyonsNovember 12, 2014 at 4:20 PM

    Terry from FL: 195(pr), 36
    Melissa: 83(pr), RR
    Josh M: 195(pr), 51

    ReplyDelete
  3. Paul SNovember 12, 2014 at 6:56 PM

    Nick Z. 215 PR
    Christ 103
    Kara 103
    Bre G. 130
    Jackie 180 PR
    Dianne 123

    ReplyDelete
  4. CFKOP iPad November 12, 2014 at 6:57 PM

    430

    Joy backsquats/mental floss
    Regi 170 or!!!/12
    JZ 185/15
    Ly 123 or!!/blue
    Eric 95 ROM/ sm black
    Justin 215/30
    Are inane 110/green
    Taryn 150 or!!/green
    Roman 190/30

    Giuls

    ReplyDelete
  5. CFKOP iPad November 12, 2014 at 7:21 PM

    530

    Ryan 225 pr!!/ 29.5
    Josh P 215 pr!!/17
    Alison 165/17
    Tim H 245/purple
    Marci 120 pr!!/blue
    Rebecca 100 Pr!!/rr
    Luke 230 pr!!/15

    Giuls

    ReplyDelete
  6. Aimee LyonsNovember 12, 2014 at 7:35 PM

    Giuls...is or!! The new pr? That's G-mans word for more. Hahah.

    ReplyDelete
  7. CFKOP iPad November 12, 2014 at 7:45 PM

    630

    Conn 235/59.5
    Jordan 225/26

    Giuls
    Everyone knows or is the new pr!

    ReplyDelete
  8. CFKOP iPad November 12, 2014 at 8:30 PM

    730

    Dave N 260 pr!!/purple
    Dave S 245 pr!!/60
    Sue 110 pr!!/blue
    Linda 115 pr!!/green
    Jessie 148 pr!!/sm black

    Giuls

    ReplyDelete