5.25.2016

W.O.D. 5.26.16






















"The Basics"
For time:
100 Air Squats
50 Push Jerks (95/135#)
100 Air Squats

rest 5:00 Minutes

500 Meter Row
400 Meter Run
30 Calories on the Air Bike

Community Notes:
Join us on Monday 5/30- Memorial Day for a FREE 10 AM Friends and Family Workout!

Quote:
When you cease to dream you cease to live. 
 - Malcolm Forbes

9 comments:

Laura Pappas said...

LP for TP - 6 and 7amers

Abby L 10:38 60#/23:39
Theresa L 11:14 75#/ 24:41
Joe M 11:24 / 26:31
Dana D 11:27 75#
King 12:45 115# / 24:14
Laura A 10:08 / 22:05 75#
Jon P 9:48 Rx / 21:16 Rx
Jeff B 10:35 Rx / 22:35Rx
Brianna K 11:39 / 25:45
Matt Ry 12:53 65# / 24:51
Kevin B 9:45 / 21:34 95#

Matt E 13:46 / 25:36 115#
Ashleigh M 13:17, 26:30 75#


PS sorry anything got lost in translation, post to comments if there is an update needed!

Tim P said...

First time listed is 1st part of wod. 2nd time listed is the total time including the 5:00 rest.

Aimee Lyons said...

9:30 AM
Pam 11:43 95# 24:57 rx
Darcy 13:20 35# 27:20
Jonathan 12:07 45# 26:12
Michael Roth 12:21 85# 24:11
Brian s 14:10 75# 26:07
Jackie 12:32 75# 26:07
Karen S 10:12 33# 26:58
Nicole 14:55 35# ball 31:47
Beth R 14:53 35# 33:02
Emma 15:00 35# ball 32:10
Katie 16:32 40# ball 34:23
Dave 14:00 135# 25:01 Rx

12:15 PM
Cline 12:05 105# 24:30
Tim H 15:22 95# 28:30
Therese 15:30 55# ----
Rob C 12:15 135# 25:30 Rx
Mariana 13:45 63# 27:11

Masters 1:00
50 Air squats
25 Push jerks
50 Air squats
rest 5 minutes
500 M row
400M run
20 cals on the bike

Terry 7:11 45# 20:57 row/run/row
Jodilee 7:43 45# 23:02
Kendall 13:18 55# 100/100/50 24:48
Bill 6:24 23# 21:27



Aimee Lyons said...

8:30 AM
comp class
AMRAP in 10 Minutes...
2 Squat Cleans
4 Chest to Bar
6 HSPU
at 15:00 begin...
100 Air squats
50 Push jerks
100 Air squats
at 30 begin...
500 M row
400M run
30 cals on the bike

Aimee 7+1 (163#) 15-24:10 25-34:02 (50 sec rest)
Bekah 7 + 2 (110#) ???
Gordy 7 + 1 (165#) 28-37:56
Jenna 5 + 1 115# (80# for 30 reps)10:26 ???

Stephanie Vincent said...

4:30 anne 13:13 40 28:13
Ryan S 12:51 105 26:03
Jilla 12:04 95 26:04
Mark C 13:10 115 25:50
Mike Mi 15:20 65 29:02
Tori 12:46 40 28:00
Mike K 13:06 68 26:19
TJ 14:54 75 28:45
Sarah 13:52 45 27:47
Jess A 14:55 45 29:29

CFKOP iPad said...

630

Rich A 5:45, 17:23 PVC
Steph C 14:51, 30:43 55#
Erika 10:29, 23:42 55#, rom squats
Caitlyn 12:16, 28:13, 55#
Chris D 9:10, 21:16 95#
Nate 13:45, 27:18 75#
Mr. intensity 13:57, 26:25 105#
Danielle 11:04, 23:33 65#

Giulz

Tim P said...

Rizzults of the 530pm Endurance Track workout:

Warm Up- Single lap of single file Indian Run
Drills, striders
4 Rounds:
400m Run
50 Air Squats

Cash Out, 3x50m Sprints Max Effort

Often times I like to take advantage of the box programming and combine some of the WOD movements into a track workout. It also gives a chance for those that skip the daily WOD to still DO the daily WOD in some sort of respect. So if you did the box WOD today- great! you got your 200 air squats in. If you didn't do the box WOD today, and came to the track, you still got your 200 air squats in!
*Those that did the WOD today, I had sub in 150 SINGLE unders.

King 13:06 (SU)
Laura A 13:10 (SU)
Joe M 14:58 (SU)
Matt Erb 15:55 (SU)
Joy C 15:01
Matt Coyle 15:31
Alona 16:42
Jen S 16:58
Ashley 16:58
Jill H 17:41
Dave N 16:09
Flounder 18:03





Aimee Lyons said...

5:30 PM
Aidan 11:40 43 24:04
Jacob 12:03 63# 23:52
Twinnie 13:01 50# 28:30
Melissa 12:09 50# 28:45
Shawna 14:56 65# 29:39
Alex 13:28 35# 27:44

Sarah said...

for the record, I rowed 1000 meters instead of doing 30 calories on the assault bike