7.26.2015

W.O.D. 7.27.15













Thruster
Take 20 Minutes to find your 1 RM Thruster

Cash out:
3 Rounds for time of:
10 Dumbbell Thrusters (35/55#)
150 Meter Sprint (from the barricades to the wall and back)

Coaches Notes:
Dumbbells will be staged outside and the entire cash-out will take place in the parking lot beside our building.

Community Notes:
Our Refresh your Run Specialty Clinic Series with Coach Tim runs this week, don't miss out.  This weeks focus will be on Interval Training. The class will be held directly following CrossFit Endurance at 5:30PM. 

Interval Training- Thursday 7/30 at 6:30PM at the Upper Merion High School Track.  The track is located at 435 Crossfield Road. This is a FREE clinic for members, $25 for non-members.
Quote:
The true perfection of man lies not in what man has, but in what man is.
- Oscar Wilde

9 comments:

CFKOP iPad said...

6:00

Regi 115 3:40 25
Mike M 130 3:16 25
Matt R 120 4:21 30
Brian H 175 4:25 40

CFKOP iPad said...

7:00

Pete 175 3:14 45
Joe C 175PR 3:35 35
Alex 145 3:02 35
Jeff 225 3:10 45

Aimee Lyons said...

9:30
Tyler (visitor) 235# 5:10 Rx
Chris T 83# 5:07 20#
Kara 63# 5:10 15#
Manisha 73# 5:38 20#
Jackie 115# 6:02 30#
Jenna 100# 4:51 20#
Heather 55# 5:00 10#
Jill A 115# 6:44 Rx
Jill H 95# 5:48 25#

CFKOP iPad said...

12:15
Denise 90, 3:24 @ 20
Scott 115, ouchie
Tim h 165, 4:09 @ 35
Sarah 75, 4:14 @ 15

Keith B said...

6:30

Amanda 75 5:07 20#
Ashley 75 5:18 20#
Dave 195 PR! 4:19 45#
Michal 105 3:47 30#
Jamie 75 4:28 25#

Aimee Lyons said...

3:30/4:30
Erik F 135# 4:20 30#
Sheila 70# (75 rack) 4:32 12#
Meggan 75# 5:07 15#

#keithie 250 PR! and second spot on the board! 3:45 Rx
Kevin 83# 3:20 25#
Mike M 135# 5:21 35#
Roman 155# PR! 2:56 35#
Maddy 80# 5;28 25#
Mr Intensity 135 thruster, 175 FS
Leslie 80# 5:15 20#
Trent 210 PR ! 3:28 Rx
Mike C 83# PR! (4:34) 25#
Marni 93# PR 7:07 20#
Briana 113# PR 4:27 20#

Unknown said...

530 pm:

Brian t. 145 pr 3:38 #25
Shawna p. 95 pr 5:30 #25
Kevin g. 165 pr 3:46 #30
Mike z. 115 pr 5:05 #25
Josh p. 165 pr 4:42 #35
Laura a. 120 pr 3:09 #25

Unknown said...

I will Thank for sharing.

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