9.21.2015

W.O.D. 9.22.15


 TEST DAY- Record Results

 "Kelly" 
 Five rounds for time of: 
Run 400 meters 
30 Box jumps, 20/24 inch box 
30 Wall ball shots, 14/20 pound ball to 9/10ft

(compare to 3.22.15) or (compare to 6.20.15)

Quote:
The quality of a leader is reflected in the standards they set for themselves.
-Ray Kroc
at

5 comments:

  1. CFKOP iPad September 22, 2015 at 8:03 AM

    Marisa:
    6am:
    Theresa 29:11 Rx
    King 33:26 Rx
    Mike s. 44:18 (10lb)
    Jeff b. 32:17 Rx
    Mike si. 33:33 (500m row)
    Kevin b. 27:56 Rx
    Christy g. 30:00 (1/2 reps-- 45lb plate, 4lb wb)
    Justin d. 45:18 (20"/12lb)
    Jill c. 35:45 Rx

    7am:
    Laura a. 25:26 Rx
    Pete w. 27:26 Rx PR!
    Joe c. 29:15 (4 rds)
    Nick c. 27:45 (air sq)

    ReplyDelete
  2. Stephanie VincentSeptember 22, 2015 at 10:52 AM

    9:30am
    Jersey Jonathan 31:00 9'
    Jill H 36:40 10#
    Jessie 3Rounds+30 Ouchie
    Jess A 36:04 13"/26#Gob SquatROM
    Ravi 38:50 14#9'
    Barb 27:44 Row/13"/10#/half WB/BJ
    Fran 33:41 17"Step/10#
    Scott 4 Rounds ROM/17"
    TJ 38:23 9'
    Shane 26:57 Rx
    Mark C 4R+10 Row/30m Cap

    ReplyDelete
  3. MirandaSeptember 22, 2015 at 2:20 PM

    1pm:
    Terry 10:23 1/2 CONGRATS on first wod with a 13" box!!!
    Barbara 12:00 1/2

    Great job today ladies! LOVED coaching the both of you!

    ReplyDelete
  4. UnknownSeptember 22, 2015 at 7:35 PM

    12 express:

    Timmy P. 17:16 (15 reps)
    Tim H. 23:36 (3 rds)
    Dana 29:56 (10lb)
    Karen 33:40 (4 rds/17")
    Jenna 38:40 rx
    Pam 24:55 rx
    Rob 34:30 (4 rds)

    ReplyDelete
  5. CFKOP iPad September 22, 2015 at 8:21 PM

    730

    Ashley 36:15 10#
    Danielle 35:10 Rx

    Giulz

    ReplyDelete