7.28.2015

W.O.D. 7.29.15






Strength
The Jerk

1-1-1-1-1-1-1

Skill
Rope Climb
Focus on skill and technique then complete Max rope climbs in 5 minutes. Advanced athletes go to 20 ft, Intermediate go to 15 ft and beginners will complete two pulls (working on foot placement on the rope) which will count as one climb.

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:
"Feeling gratitude and not expressing it is like wrapping a present and not giving it."
-William Arthur Ward

4 comments:

Anonymous said...

6am

Mike S 125#, 6@15ft
Shari 70#, 4@15ft
Jill C 115#, 5@15ft
Theresa 110# PR!!, 7@15ft
King 208# PR!!, 5@20ft

Giulz

CFKOP iPad said...

530

Keithie 305 PR!!, 7@20
Josh P 200 PR!! 8@15
Chris B 205 PR!!, rope holds
Jimmy 225 PR!!, 6 legless @ 15
Ben 195 PR!!, 5@15
Brian 155, 4@15

Giulz

Keith B said...

9:30

Barbara 40#
Mike E 225 5
Jill A 135 6
Jill H 115 4
Jackie 135
Briana 83#
Nick Z 175
Meggan 83
Fayth 118PR!

12:15

Pam 128 5Rx
Rachael 108 3 sc
Scott 175 1 sc
Denise 100 did work

4:30

Giulz 160 PR!!!(by 20lbs) 5 to 15'
Shane 195 PR! 2 Rx
Trent 235 a bunch of climbs
Alejandra 98 PR! 5 attempts
Jenna 113 PR! 2 to 15'
Mike M 145 2 Rx
Anne Br 80 5 attempts
Mike Z 155 PR 4 Rx
John Mc 165 1 Rx 2 to 15'
Ryan S 165 8 Rx

6:30

Erik 155 5 to 15'

7:30

Dave N 230 PR! 3 Rx 3 to 15'
Chris Form attemts
Danielle form attempts

Term Paper Writing Services said...

There are many religious research paper services and Religion Assignment Writing Services to choose from for those stuck with their religion & theology essay services and theology & religion writing services.