5.11.2016

W.O.D. 5.12.16

 Congrats to Jill H for her first Pull-up!








AMRAP in 20 Minutes:
400 Meter Run
3 Bar Muscle Ups
12 Hang Power Snatch (65/95#)

Quote:
Watch your thoughts; they become words.
Watch your words; they become actions.
Watch your actions; they become habits.
Watch your habits; they become character.
Watch your character; it becomes your destiny.
—Lao-Tze
at

7 comments:

  1. Tim PMay 12, 2016 at 9:24 AM

    6am
    Abby L 5 Rounds @ 35#
    Kevin B 4 Rnds+3bm @85#
    Matt R 4+3bmu (jumping) 65#
    Mike Sim 5+8, (row500)
    7am
    Lura Alt. 5 Rnds (band)
    Briana K 3+2 (band, squat snatch)
    Jon P 4 + 250m run
    Joe C 3+3 25cal Airbike sub)

    ReplyDelete
  2. Aimee LyonsMay 12, 2016 at 10:41 AM

    8:30 AM
    Jill A 3 + 3 Rx
    Jenna 4 + 2 (45# pulls/kips)
    Erika 4 + 200 M (53# banded MUA)
    Aimee 5 + 200 M Rx
    Bekah 5 (63# 3 C2B, banded swings)

    9:30 AM
    Kevin 4 + 8 65# banded attempts
    Mike I 3 + 1 85# pullups/kips
    Katie 3 +4 35# banded PU
    Jackie 4 + 200 M 65# 3kip 3 pullups
    Lizzie 5 35# kip/pull
    Jill H 4 + 200 M 55# PU
    Natalie 4 +10 35# pullband
    Emma 3 + 10 35# band

    ***Congrats Jill H. on your first pull-ups and many more!!

    ReplyDelete
  3. Aimee LyonsMay 12, 2016 at 1:44 PM

    12:15
    Lucy Q 4 +1 35# band PU
    Cline 4 + 4 75 kips pullups
    LP 65 6 pullups
    Pam 4 + 200 m 65 # MUA
    Dana 5 53#
    Karen 3 + row 53#
    Therese 3 +1 34 JMU

    ReplyDelete
  4. Aimee LyonsMay 12, 2016 at 2:00 PM

    Masters 1:00
    Helen (3 Rounds for time of 400 Meter Run, 21 KBS, 12 Pullups)
    Kendall 20:33 35# band
    Jodilee 17:38 26 band
    Barb C 17:35 26 band
    Kevin 18:20 35#
    Bill 18:00 18# JPU
    Terry 18:04 26#

    ReplyDelete
  5. CFKOP iPad May 12, 2016 at 7:43 PM

    530

    Alison 5, 3 pu
    Steph M 3+1 band, 35#
    Caitlyn 4+1 jmua, 35#
    Melissa 3+1 jmu, 45#
    Shawna 3+14, jmu, 55#

    630

    Steph C 3+6, band, 55#
    Erika 3, jmu, 55#
    Craig 4+7, 75#
    Nicole N 3+1, pu, 45#
    Danielle 4+5, jmu, 55#
    Tj 4+1, band 55#

    Giulz

    ReplyDelete
  6. Aimee LyonsMay 12, 2016 at 8:22 PM

    4:30
    Alicia 5 53# 3 kip/3pull
    Gordy 5 + 200 M MRX (75#)
    Mike R 4 Rds 75# (Got on the leader board for a 1:05 400M run
    Mariana 4 (55# 3kip/3 pulls)
    Dave 4 + 100 M Rx
    Nick C 4 + 7 Rx
    Justin R 4 + 250 M Row 75 Pullup (sc)

    ReplyDelete
  7. Tim PMay 12, 2016 at 10:28 PM

    CF Endurance Track Workout!

    I had plans for killer track interval sets, BUT the high school had other plans with the girls lacrosse games and Senior Night, which brings many spectator parents and side events around the track, SO we went to the HILLS on the other side of the middle school to get in a few sets of 3x40seconds/25sec/10sec, and these are the athletes that enjoyed the sweat that was brought to them by the late afternoon humidity.

    Alex R
    Matt Erb
    Dave N
    Kristin L
    Jill H
    John Luk.
    Jen Solt
    Keith Halp.

    ReplyDelete