11.16.2016

W.O.D. 11.17.16








All for time:
3 Rounds of:
30 ft Handstand Walk
10 Clean and Jerks 105/155#
then:
2 Rounds for time of:
400 Meter Run
7 Ring Muscle Ups

Community Notes:
Join us on Saturday 11/19 at 11:00AM for a FREE Handstand Clinic, whatever level you are at, we will meet you there and help you progress. Coaches Aimee, Jason, Steph, Giula, Keith and more will be on hand to help! ($25 for non-members)

...also on Saturday we are having a CFKoP social outing at 9 PM at Garage North in Fishtown. 

Quote:
“I firmly believe that any man’s finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle – victorious.”
 – Vince Lombardi

6 comments:

Tim P said...

6/7am

Mike Sim 14:34 (25cal bike, 30ec wall hold)
Kevin B 15:33 (jmu, 125#)
Theresa 15:41 (95#, jmu)
King 16:06 (jmu)
Dana D 17:38 (jmu 95#)

Edwin 18:54 (95#, jmu, wall hold)

Aimee Lyons said...

8:30a Competitors
Aimee 14:35 Rx
Bekah 15:06 wwi, 95#/transitions+2 ring dips and
Cate 25:30 Rx
David R 18:16 15 shoulder taps/14 transitions
Jenna 18:43 30sec hold, transitions, 95#
Steph V 21:26 10fsku, 85#/Row/bnd PU/O x2

9:30a
Jill H 14:06 wwi/85#/transitions
Lauren C 14:50 wwi/85#/transitions
Mary H 15:02 2mats/65#/transitions
Joe M 14:40 kicks/105#/transitions
Laura P 15:05 95#/jmu

*wwi- wall walk ins

Aimee Lyons said...

12:15 and 1:00 masters
Tim H 18:36 125 KU/Trans
Josh Mc 20:18 135#/5 MU
Seba 18:37 65#KU/Trans

Teresa 15:52 35#/KU/Trans
Mom 17:44 35# /KUA/Trans
Dad 14:30 63# /KUA/Trans
Terry 15:08 45# /KU/Trans
Kevin 15:21 75# /KU/Trans
Gordy 12:23 50DU/10 SU-C&J/ 400M run 14 GHD

CFKOP iPad said...

630

Alan 14:48 55#, push-ups
Keara 13:37 35#, WWI, TR
ANDREW c 11:49 Rx
Vince 16:32 135#, WWI, TR
Cline 15:49 135, WWI, TR
Esra 15:17, WWI, TR
Lindsey 14:26, 65# WWI, TR
Josh S :/
Lexi 13:58, 65# WWI, TR
Raj 17:46 105, WWI, TR
Matt C 18:48, 135 4 mu per round FIRST MU IN A WOD!!!!
Rich A 14:38 Rx

730

Julie Foucher 17:58, 105#, 25# LSP, TR
NEIL 15:12, 135#, WWI, TR
TBD 17:53, 155, WWI, TR

🔨🔨🔨

Aimee Lyons said...

4:30/5:30
Keith B 15:34 Rx
Maggie 18:30 Rx
Barb C 18:06 35# KU/Trans
John Mc 17:18 135# KU/Trans
Ryan S 17:54 115#/4 MU per round/KU
Erik F 17:14 105# KU/Trans
Marissa 16:40 65/KU/trans
Mike R 20:01 115 (7/4 MU)
Tre 18:15 135#/ WWI
TJ 17:53 85# KU/Trans
Rita 16:16 58# KU/Trans
Jess A 16:21 58# KUA/Trans
Therese 15:46 55#/HSKU/Trans

Aimee Lyons said...

and 5:30...
Tia :)
Pam V :)
Pam and Tia - I didn't get your scores...
Twinnie 14:33 65# MUTrans
Frank 21:02 95/ Kick up/Trans
Laura A 19:25 WWI/Trans
Jen S 13:34 65/KU/Trans
Alona 21:30 85#/KU/Trans