12.06.2015

W.O.D. 12.7.15

 Happy Birthday Jonathan!!! 
Birthday Burpees are back when you are only 23!!!
"Dumbbell Destroyer"
3 rounds for time of: 
10 dumbbell power snatches, left arm 
10 single-arm overhead squats, left arm 
10 Pull-ups 
10 dumbbell power snatches, right arm 
10 single-arm overhead squats, right arm 
10 Pull-ups

Ladies use a #35 dumbbell and Men use a #55 dumbbell

Advent Day 7:
Standing Broad Jump- Max Length

Community Notes:
Join Laura today, at a 5:30PM for Fundamentals of Nutrition, this is FREE for members who just completed Fundamentals and our Holiday Head Start program.

Quote:
"Life isn’t about getting and having, it’s about giving and being."
–Kevin Kruse

Congrats to Coaches:
Rachel and Keith

Congrats to Athletes:
Jess C and Jonathan P
at

5 comments:

  1. Tim PDecember 7, 2015 at 9:33 AM

    6/7am

    Kevin B 13:02 35# power snatch/30#ohs
    Jeff B 12:27 45#
    King 12:16 45#
    Manisha 16:05 20#/12#
    Justin D 17:53 40#/15#

    Pete W 11:44 45#
    Jon P 12:58 45#/35#
    Brianna K 13:37 Rx

    ReplyDelete
  2. Aimee LyonsDecember 7, 2015 at 10:46 AM

    9:30 AM
    Jill A 13:16 Rx
    Jill H 16:22 25/10 swings
    Barb 13:05 20/12 sc
    Fran 13:50 12/10 swings
    Jonathan S 12:33 25/33 band
    John P 17:44 45/15 band
    Kevin 17:40 35/12 band
    Mary 13:56 12/20 band
    Eileen 14:18 8/10# DUA
    David 16:19 15#
    Jason I 14:25 25/15
    Meggan 14:24 20/8 band
    Matt C 15:30 15:30 45#

    ReplyDelete
  3. CFKOP iPad December 7, 2015 at 1:14 PM

    12:15pm

    Mike Si.: 10:02 SN 55# / OH ROM
    Denise W.: 13:41 SN 30# / OH 20#
    Karen M.: 13:38 25#
    Therese W.: 12:54 15#
    Shane M.: 8:22 35#
    Dana D.: 14:32 SN 35# / OH 15#

    -Clay

    ReplyDelete
  4. Aimee LyonsDecember 7, 2015 at 10:37 PM

    3:30/5:30
    Tim P 10:53 Rx
    Jonathan P 16:09 Rx
    Mike Fab 17:19 40/55
    Mark R 14:59 35/55

    Giulia 13:00 35 fs/25ohs
    Keith 11:30 rx
    Shawna 18:45 25/15
    Alejandra 13:36 10/5 5 PU
    Laura A 15:14 Rx
    Lucy 14:90 10# band
    Brian T 15:30 30/box
    Ryan S 11:27 25/35/40
    Sheila 16:31 20/15/band
    Stephanie 14:30 15#
    Alona 16:06 BS# RoM L
    Jen S 13:49 25/15 band

    ReplyDelete
  5. Jason LyonsDecember 7, 2015 at 10:37 PM

    Josh P: 15:20 (35/15#)
    Julie R: 16:55 (25/15#)
    Olan S: 16:49 (45/20#)
    Roman G: 10:47 (45/20#)

    Steph C: 11:44 (30/12#)
    Alex: 15:38 (20/15#)
    TJ: 18:58 (12#)
    Heng: 20 min cap (30/15#)
    Adam: 15:58 (35#)
    Shashin: 18:44 (35/20#)
    Kris: 19:35 (15/12#)
    Michael R: 20:00 cap (25/15#)
    Erika: 13:42 (20/12#)
    Dave N: 16:57 (45#)
    Amanda W: 20:00 cap (25/12#/band)

    ReplyDelete