12.01.2015

W.O.D. 12.2.15

Congrats to Shane and Leslie for taking a top spot on the board for the 500M Row!

3 RM Front Squat- TEST DAY

Time to go heavy...Warm up first then accomplish a few sets at or about 70- 80%, then work to hit a new 3 RM.

Compare 3 RM Front Squat to (3.7.15) or (6.17.15) or (9.2.15)

Advent Day 2:
500 Meter Row for time

Quote:
"Consistency requires you to be as ignorant today as you were a year ago."
-Bernard Berenson
at

6 comments:

  1. CFKOP iPad December 2, 2015 at 8:04 AM

    6:00am

    Sue K.: 105# PR!
    Mike Sim.: 185# / 1:27.9
    Kevin B.: 160# / 1:44
    Ryan A.: 295# / 1:33.4
    Theresa L.: 105# 2:07
    Pete W.: 225# / 1:33.7
    Laura A.: 145# PR / 1:42.3
    Mike San.: 150# / 1:46.7
    Ben M.: 105# / 1:54
    Jon P.: 235# / 1:32,7

    -Clay

    ReplyDelete
  2. JennaDecember 2, 2015 at 1:31 PM

    Express
    Pam 150 PR!/ 1:50.1
    Denise 175 PR!/ -
    Erika 98 PR!/ -
    Scott 215/ 1:31.8
    McHugh 215 PR!/ 1:36. 9
    Dave 245/1:33.6

    Way to push each other and bring the energy!! Awesome class, guys.

    ReplyDelete
  3. Stephanie VincentDecember 2, 2015 at 4:44 PM

    Josh P 305PR/1:35.2
    Jon P 275/1:28.8
    Jackie 170PR, 1:45.1
    John P 170, 1:37.0
    Kevin H 175,1:47.0
    Mary 95,2:10.1
    Megg 100, 1:52.5
    Emma 35 17"box, 2:30.7
    Barb 125 BS17"box, 2:07.6

    ReplyDelete
  4. Stephanie VincentDecember 2, 2015 at 4:47 PM

    that's Josh B 305PR/1:35.2 (not P)

    ReplyDelete
  5. CFKOP iPad December 2, 2015 at 6:29 PM

    Flounder 185#, 1:39.7
    Steph V 200# 1:38.5
    Olan 225#, 1:39.5
    Shane 245# PR!, 1:25.3 PR!
    Sheila 115# PR!, 1:59
    Stephanie McG 95# PR!, 2:11
    Melissa Max 85# PR!, 2:10
    Brian 185# rom, 1:46.2
    Luis 265# PR, 1:51.7

    Giulz

    ReplyDelete
  6. JennaDecember 3, 2015 at 9:39 AM

    630
    Erika 105/ 1:59
    Lyn 70.5 PR!/ 2:08.1

    730
    Mike R 163 PR/ 1:42.4
    Heng 153 PR/ 1:49.8

    ReplyDelete