4.03.2016

W.O.D. 4.4.16

 Congratulations to Steve, Christine, Erika and Kit for the completion of the Level 1 CrossFit Seminar!

 Buy in:
3 Rounds:
15 Medball Cleans (14/20#)
200 Meter Run

Strength:
Hang Clean
2-2-2-2-2-2-2-2

(yes we are squatting)

Community Notes:
Endurance Class starts on Thursday at 5:30PM at the Upper Merion Track with Coach Tim!

Quote:
“Don't blow off another's candle for it won't make yours shine brighter.”
― Jaachynma N.E. Agu, The Prince and the Pauper
at

5 comments:

  1. CFKOP iPad April 4, 2016 at 8:01 AM

    6am

    Theresa L: 6:02 / 95#
    Bri K: 6:31 / 154#
    John K: 5:45 / 155#
    Kevin B: 5:13 / 155#
    Laur(a) A: 5:38 / 125#
    Mike Sim: 5:45 Row / 195#

    7am

    Alex L: 6:00 / 155#

    - Clay

    ReplyDelete
  2. Aimee LyonsApril 4, 2016 at 11:37 AM

    David C 7:27/ 115#
    Molly 7:05/ 73#
    Manisha 7:29 / 80 PR!
    Rich A 5:18/ 235# PR
    Kevin H 6:50/ 125#
    Meggan 7:53/93# PR
    Ryan A 6:33/ 245#
    Jonathan P 6:04/ 225#
    Mary H 7:06 Row/ 70#
    Tori 6:07/ 83 PR!
    Karen 7:00/ 70#

    ReplyDelete
  3. CFKOP iPad April 4, 2016 at 1:32 PM

    12:15 Express

    Jon P: 5:32 / 185#
    Tim H: 5:56 Row / 195#
    Erika L: 6:00 / 88# PR
    Joe M: 7:43 95#
    Therese W: 8:11 / 93#
    Mere H: 8:04 / 75#

    -Clay

    ReplyDelete
  4. CFKOP iPad April 4, 2016 at 4:32 PM

    Mike I 6:31 (14#) 135 pr!
    Julie r 6:05 /115#
    Dave h 5:50/225# pr!

    ReplyDelete
  5. Aimee LyonsApril 4, 2016 at 10:27 PM

    4:30/5:30/6:30
    Jill A 5:24/ 147#
    Mike Rem 5:33/155
    Mike K 7:18/105
    Alicia 6:56 10#/95
    Justin 5:55/195
    Anne Br 7:03 10#/70 PR
    Karen 7:11 /93#

    Jenna 6:04/ 123
    Giulia 5:21/139 PR!
    Keith 4:33/ ?? 275??
    Ryan 5:42/ 175
    John Mc 5:42/175
    Erik 6:50/165
    Lucy Q 6:53/10#/73#
    Mark C 7:00/ 185
    Twinnie 6:11 10#/95#
    Mariana 6:59 10#/85#
    Josh P 6:16/ 185
    Shawna 7:10/ 105
    Rob C 6:40/ 205 PR

    Caitlyn 7:19/10#/73#
    Mike F 8:28 16#/205
    Danielle 6:43/ 95
    EJ 7:20/115
    Erika R 7:07/85
    Cline 5:52/ 165#
    Mike Rotsh 6:13/ 115#
    Faith 7:11/100
    Steph C 7:07/90
    Kris 7:48/95
    Nate 6:18 (15#)/135
    Michael C 6:22/ 115
    Matt B 6:30/175
    Dave N 5:56/ 215
    Mark C 7:00/195
    Amanda 7:06/95
    Lauren H (Raj)7:09/125
    Sarmad 7:10/75


    ReplyDelete