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


8 comments:

CFKOP iPad said...

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

Jason Lyons said...

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

Paul S said...

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

CFKOP iPad said...

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

CFKOP iPad said...

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

Aimee Lyons said...

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

CFKOP iPad said...

630

Conn 235/59.5
Jordan 225/26

Giuls
Everyone knows or is the new pr!

CFKOP iPad said...

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