8.03.2015

W.O.D. 8.4.15


Test Day- Record Results
 3 RM Back Squat
Take as much time and rest between sets to reach your 3 RM Back Squat

Gymnastics Skill
Use the remainder of the class to work on your Chest to Bar Pull-ups or Ring Muscle Ups. 
Record your biggest set completed.


 Quote:
What you do today can improve all your tomorrows.
-Ralph Marston
at

6 comments:

  1. CFKOP iPad August 4, 2015 at 8:03 AM

    Marisa
    6am:
    Luis 285 pr/ 4
    Manisha 100 pr
    King form

    7am:
    Sarah w. 100 pr/ 4 band
    Mike r. 155 pr/ 5 band

    ReplyDelete
  2. Stephanie VincentAugust 4, 2015 at 10:46 AM

    9:30am
    Nick Z 235
    Barb 200Deadlift PR
    Mark C 215
    Jonathan 300
    Sue 120
    Mike E 255

    ReplyDelete
  3. CFKOP iPad August 4, 2015 at 12:51 PM

    Pam 160 pr (170 x2)
    Tim h 255

    ReplyDelete
  4. Tim PAugust 4, 2015 at 6:25 PM

    Thursday night at 5:30 at the track I will be holding the 4th mile time trial of the year. You can call it a race you can call it a test out day but it's a chance to see what you can do in a timed one-mile effort of four laps on the track.
    Bring water!

    ReplyDelete
  5. CFKOP iPad August 4, 2015 at 7:38 PM

    5:30
    Karen 145pr
    Christine s 195
    Ben 225
    Shawna 145

    6:30
    Michal 160pr
    Nico 215
    Lindsey 125
    Alicia 135
    Amanda 100pr
    Taryn 175

    ReplyDelete
  6. Rachel SpringAugust 6, 2015 at 9:29 AM

    7:30
    Dave 265
    AOTM "Sir" (Cline) 205
    Laura A 165 PR

    All athletes worked on C2B form

    ReplyDelete