3.08.2016

W.O.D. 3.9.16

Clean and Jerk
1-1-1-1-1-1-1

then:
for time:
Run 400 Meters
20 Push Jerks (@ 70% of your 1 RM Clean and Jerk)

Quote:
"The pain of discipline is far less than the pain of regret" -
 Sarah Bombell, synchronized swimmer

6 comments:

CFKOP iPad said...


9:30

Jessica A. 85#,4:36,55#
Jackie H. 135#,4:50,95#
Katie M. 65#,4:33,45#
Barbara C. 58#,5:50,33#
Mary H. 90#,4:29,65#
Jill H. 115#,5:19,85#
Jonathan P. 245#,5:41,175#
Michael R. 135#,4:53,95#
Jonathan S. 165#,2:52,75#
Karen S. 73#,4:34,53#

Gordy

CFKOP iPad said...

12:15 Express

Rob C. 195# (PR!) 3:35 145#
Meredith H. 73# 4:24 33#
Tim H. 155# 4:38 115#
Meggan L. 103# 4:29 75#
Scott R. 155# 4:29 95#
Sharon C. 113# 5:05 83#

11:00
Gordy J. 175# Row 500m 3:49 121#

Gordy

Stephanie Vincent said...

5:15am

Ryan A: 225# 4:22 165#
Steve B: 95# 5:20 95#
Mike San: 115# 4:12 85#
Abby L: 75# 4:08 75#
Mannish: 75# 5:47 65#
Theresa L: 105# 6:40 85#

6:00am

Kevin B: 145# 3:25 95#
Matt R: 135# 4:18 95#
Jon P: 195# 3:32 145#
Justin D: 155# 4:55 105#
Mike Sim: 235# 3:29 165# Row
Bri K: 150# PR 4:28 105#
Taylor S: 70# 3:40 45#

-Clay

CFKOP iPad said...

4:30
Joe m form, 3:55 65
Anne b 70pr, 3:59 45
Justin r 215, 4:53 150
Roman 175 3:28 125
Shawna 105 4:57 73
Karen m 103 5:33 73

CFKOP iPad said...

Nick 205, 4:38 145
Matt B 185, 3:21 135#
Matt E 215, 4:18 145
Mariana 105 pr!, 4:14 75#
Luke 185, 5:00, 125
Ben 175, 3:22 115
Samson 180 pr!, 4:21 125
Sarmad 100, 4:20 70
Keith 275
Josh P 185 3:22, 115

Giulz

Jenna said...

Giulz 143, 3:34 (75)
Mike 205, 5:14(135)
Ashley 105, 351 (70)
Alex 87, 2:53 (55)
Borden 190 PR 4:58 (130)
Nate 140 PR! 3:22 (95)
Mike 110 PR! 2:59(75)
Melissa 55, 4:15 (35)
Caitlyn 73, 5:03 (53)
Kris 110 PR, 6:09 (75)
Sarah 85 , 6:30 (65)
TJ 120, 4:18 (95)
Steph C 4:06 (95

Chris 135, 2:30 (30 GHD)
Erika 95, 6:11 (55)
Juliei 105, 7:54 (80)
Matt C 205 PR 4:52 (140)
Louis 185, 6:30 (135)
Brian 165, 4:04 (125)
Sheila 85, 3:21 (35)
Mike 135 PR, 3:26 (95)