9.20.2015

W.O.D. 9.21.15


 CrossFit Total

1 RM on Back Squat, Press, Deadlift.
Total weight for all three lifts is the score


Click here to read the Journal article regarding CrossFit Total.
Click here to read the basic strength standards for men and women.


Quote:
"Innovation distinguishes between a leader and a follower." 
-Steve Jobs
at

8 comments:

  1. Keith BSeptember 21, 2015 at 9:57 AM

    6:00

    Theresa 135/65/165 365
    Jill C 175/80/220 475
    King 235/145/250 630
    Mike Si 265/205/330 800
    Kevin B 185/95/195 475
    Marlene 83/33/83 199
    Christy 53/48/53 154
    Nuvia 83/43/105 231

    7:00

    Laura A 175/90/210PR! 475
    Pete 275/130PR!/355 760
    Alex 245/110/305PR! 660
    Lauren C 175/75/180 430

    ReplyDelete
  2. CFKOP iPad September 21, 2015 at 10:57 AM

    Marisa:

    9:30
    Shane m. 285 +125+315=725 PRs all around!!!
    Jackie h. 195+100(pr)+275=570(pr)
    Gordie 305(pr)+130(pr)+315=750
    Fran 75+45+130(pr)=250
    Becca m. 155+70+170(pr)=395
    Ravi 180+85+245=510
    Dave c. 153+83+243=479
    Briana k. 175+95+285=555(pr)
    Jill h. 155+80+205=440
    Barb 125+90+205=420

    ReplyDelete
  3. Aimee LyonsSeptember 21, 2015 at 2:49 PM

    Nice job crew!
    Briana and Jackie-- solid numbers!!! nice job ladies!

    ReplyDelete
  4. CFKOP iPad September 21, 2015 at 6:44 PM

    Marisa:

    3:30
    Jenna 175(pr)+75+235=485
    Sarah w. 103(pr)+55+105=263
    Mr intensity 245/125/325=695
    Josh b. 380+170+440=990
    Mark c. 260+130+340=730
    Jon p. 335+155+335=825


    430
    Justin 265/155/335=755
    Regi 215+85(x2)+225=525
    Luis 335+155+355=845
    Anne 103+58+148=309



    ReplyDelete
  5. Keith BSeptember 21, 2015 at 9:38 PM

    6:30

    Ryan A 425/175/405 1005
    Raj 205/85/235 525
    Amanda 140/60/150 350
    Christine 133/53/193 379
    TeeJay 105/115/215 435
    Borden 275/115/315 705

    ReplyDelete
  6. Keith BSeptember 21, 2015 at 9:46 PM

    5:30 for Marisa

    Shawna 155/65/210PR! 430
    Josh P 250/125/315 690
    Taryn 195/85/245 525
    Tim James 315/155/435 905
    Jess A 125/55/175 355

    ReplyDelete
  7. Stephanie VincentSeptember 22, 2015 at 8:11 AM

    express
    tim h 315PR, 145PR, 405+865PR
    PAM 165, 95, 235PR= 495
    Erika 118,63PR, 173PR=354
    Scott 245(parallel), 165, 415PR= 825
    Denise 200PR, 80, 255PR=535

    Excellent work!!!

    ReplyDelete
  8. Jen S.September 22, 2015 at 9:39 AM

    Jen 207.5(PR)/85/280 = 572.5

    ReplyDelete