9.19.2016

W.O.D. 9.20.16





3 Rounds for time of:
10 DB Snatch, left arm (55/70#)
3 Bar Muscle Ups
10 DB Snatch, right arm (55/70#)
3 Bar Muscle Ups

Community Notes:
Good news - CFKoP is hosting a FREE Mobility Class on October 12th! 
Join Shawna in the upstairs yoga room at 5:30pm. We will break out those rollers, lacrosse balls, barbells and kettlebells to get our muscles loosened up!

Mobility prevents injury, which makes it an important part of our physical fitness journey. If anyone has a certain mobility exercise they really enjoy, or a specific area they wish to focus, please let Shawna know!

We want to make this a good experience for all - suggestions are more than welcome! Hope to see you there!

Quote:
To live is to suffer, to survive is to find some meaning in the suffering.
-Friedrich Nietzsche
at

7 comments:

  1. CFKOP iPad September 20, 2016 at 8:00 AM

    6am
    Theresa 7:45(35/jmu)
    Kevin 8:48(55/jmu)
    Erika r 8:00(20/festivus jmu)
    Laura a 14:51 (50/PU and dips)
    Katie m 12:51 (20/ PU and dip)
    Sarah w 12:46 (20/PU and dip)

    7am
    Paul 16:46 (55/ PU and dip)
    Kate k 11:18 (20/ PU and dip)
    Lauren h 12:11.(40/jmua on festivus)

    ReplyDelete
  2. CFKOP iPad September 20, 2016 at 10:32 AM

    9:30am
    Emma 12:01 25,rrx12
    Jill hi 9:22 jmu24", 35
    Manisha 10:00 30, c2batt
    Jackie 10:45 45/c2batt
    Bekah 13:26 40/PU+dipx2 bnd
    Rakia 11:08 25/12rr

    ReplyDelete
  3. CFKOP iPad September 20, 2016 at 1:03 PM

    12:15 express
    Mike sim 7:48 Rx
    John King 9:52 55# c2b
    Jessie 10:29 30# band amu
    Tim h 8:00 45# band kip
    Denise 6:50 35# PU

    ReplyDelete
  4. Aimee LyonsSeptember 20, 2016 at 5:40 PM

    Jess A: 12:20 (30#, 10RR)
    DD: 14:26 (45#)
    Justin H: 12:06 (attempts)
    Julie: 11:03 (45#, band strict)
    Dave H: 16:39 (rx)
    Josh: 11:50 (BMU/attempts)
    Keith: 10:24 (rx)
    Giulz: 15:26 (BMU/attempts)
    Remer: 11:08 (55#)
    Dr. Intensity: 10min AMRAP (3rds+5) 60# GHD

    ReplyDelete
  5. Aimee LyonsSeptember 20, 2016 at 9:09 PM

    Masters 1:00PM
    AMRAP in 15 Minutes
    10 Cal Bike
    10 DB Snatch
    5 Pull-ups

    we counted full rounds
    Terry 5 20#
    Dad 4 30#
    Mom 3 12#
    Kevin 4 35#
    Barb Z 4 20#

    ReplyDelete
  6. Keith BSeptember 21, 2016 at 8:33 AM

    5:30

    Alex 7:13 25 band
    Alejandra 7:31 25 pu
    Alison 8:53 45 pu
    Alicia-Marie 9:10 35 C2B
    Flounder 8:01 45 C2b
    Matt B 11:16 C2B
    Pam V 11:15 12 knee raise
    Lucy 9:36 45 band
    Sean 10:30 pu

    ReplyDelete
  7. Rachel SpringSeptember 21, 2016 at 2:07 PM

    Matt C 11:45 (55, 2 MU)
    Josh S 10:35 (55, pu sc) - Welcome!
    Steph C 8:05 (1 arm scale & bike)
    Alan 12:43 (10#, bike)
    Phani 12:05 (25, pu rom)
    Ranjith 13:10 (15, banded pu)
    Lex 8:50 (20, pu) - Welcome!
    Ashley 11:12 (40, c2b att)
    Maggie 11:05 (45)
    Nate 9:14 (45, c2b)
    Michael C 10:54 (40, c2b)
    Ryan S 12:25 (60)
    Nicole R 8:40 (20, rr)
    Matt E 15:02 (pu)
    Rob 9:50 (60 ring mu rom)

    Chris D 13:01 (45)
    Dave 9:10 (55, banded mu att)
    Rob C 12:50 (c2b att)
    Cline 10:08 (55, pu)
    Neil 11:55 (50, pu)

    ReplyDelete