7.09.2015

W.O.D. 7.10.15





42-30-18 reps for time of:
14/20-lb. Wall-ball shots (9/10 ft)
55/75-lb. Sumo deadlift high pulls
20-inch Box jumps
55/75-lb. Push presses
Row (calories)

Quote:
"A rejection is nothing more than a necessary step in the pursuit of success."
-Bo Bennett
at

6 comments:

  1. CFKOP iPad July 10, 2015 at 10:50 AM

    6a
    Share 33:18rx
    Mike f 37:38
    Theresa 36:12 55/kbs
    Brian h cap
    Dave 34:44rx
    Jill c 40:19rx

    7am
    LP 24:05rx
    Jeff b 30:35rx
    Pete 28:10
    Alex 31:33sc

    ReplyDelete
  2. Tim PJuly 10, 2015 at 10:58 AM

    Results from last nights 730pm 5k race in Bryn Mawr:

    Jill Cardamone​ 27:43
    Dave Nichols​ 27:43
    Justin R 22:59
    TP 18:33

    ReplyDelete
  3. Aimee LyonsJuly 10, 2015 at 4:14 PM

    beginners scaled the load to maintain intensity to 21-15-9 reps (1/2) and we capped most at 30:00 minutes

    9:30/12:15
    Mike C 18:17 35#/8 1/2
    Kevin 18:42 35#/10 1/2
    Brian 17:54 75# 1/2
    Gordy 29:34 (masters Rx) 65/20#
    Jonathan 28:33 55#
    Eileen 19:23 22#/8 1/2
    Jessie 30 cap 45#
    Barbara 19:27 35#/4 1/2
    Manisha 34:29 35#
    Jackie 29:45 (42/30) Rx weights
    Kristin 19:50 35# 1/2
    Lizzie 30:23 (45#/10#)
    Christa 19:17 (1/2 35#)
    Scott R 18:12 75#/14 1/2
    Jenna 16:44 45/14# (1/2) --then did some more
    Steph C (cap 30 35#/10#
    Dana (cap 30) (42-30) rx weights
    Pam 25:20 rx

    ReplyDelete
  4. Stephanie VincentJuly 10, 2015 at 7:01 PM

    530:
    Rob C 23:00 1/2
    Big D cap rx
    Giuls 15:30 1/2
    Josh cap
    Terrence 31:57 rx
    Meredith 24:41 1/2
    Christine W 22:41 1/2
    Amanda G 23:58 1/2Mark Cap rx
    Shawna 27:10 1/2

    ReplyDelete
  5. CFKOP iPad July 10, 2015 at 7:26 PM

    630pm

    Amanda W 18:32 1/2 35#, 17"
    Erika 18:57, 1/2 35#
    Nick C 30:41 Rx
    Jeroen 19:00 1/2 55#
    Sheila 21:12 1/2 35#

    Giulz

    ReplyDelete
  6. Keith BJuly 11, 2015 at 11:14 AM

    3:30

    21-15-9
    Chris M 14:18

    4:30

    21-15-9
    Chris D 16:07
    Danielle 16;51
    Rachael 16:30
    Mike M 17:05
    Sarah W 23:15
    Miranda 17:08 HPC>SDHP

    Josh Mc 29:39 Rx Way to fight to get under that CAP!!!

    ReplyDelete