11.20.2016

W.O.D. 11.21.16











TEST DAY- RECORD RESULTS

"Grace"
For time:
30 Clean and Jerks

or
or
  (compare to 8.20.16)

 Then:
take 20 Minutes to get to a 1 RM Clean and Jerk


Modified Thanksgiving Weekend Schedule:

Thursday, November 24th- Thanksgiving Day
8:00am Amazing Race (Friends and Family)
Free Babysitting Available

Friday, November 25th
9:30am WOD (Free Babysitting)
10:30am Open Strength
12:15pm Express WOD

Saturday, November 26th
10:00 am WOD
10:00am CrossFit Kids Preschool
11:00am Open Strength

Sunday, November 27th
10:00am WOD
11:00am Open Strength

Quote:
“There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.”
 – Mark Rippetoe

7 comments:

Stephanie Vincent said...

Mike Sa 2:48@ 85 PR!, 135
Ellie 4:05@80, 115
Lauren C 3:52@80,105
Kevin B 3:33@115, PR! 155
Ben M 4:29@ 95, 145
Theresa 3:35@85, PR!, 115
Manisha 3:45@60 PR!, 90

Edwin 6:25Rx, 155
Megan 160
Paul D 3:08@95/155
Matt E 2:29Rx, 215
Kate K 3:13@55, 110

CFKOP iPad said...

9:30a PR PARTY!!
Jill H 3:34 PR 85#! 115#
David R 3:22 Rx PR! 195#
Jackie 3:21 Rx PR! 145#
Mary H 3:27 65# PR! 98# PR
Kevin H 3:24 115# PR! 185#
Meggan 4:25 PR! 75# 95# PR!

Stephanie Vincent said...

Aimee 2:15 RX PR!
Ana 2:42 RX

12:15pm
Mike Si 2:04Rx, 225
Karen M 3:51@73 PR!, 105
Nick C 4:38 Rx
Joe M 3:28 @80, 115
DD 5:15 Rx, 105
Meredith 3:12@55, ?

Aimee Lyons said...

3:30 PM
Keith 1:58 PR Rx, 275#
Ryan S 3:42 115# Pr!, 155#
Nicole N 4:54 65# 85#
Julie 4:42 Rx 120#
Alona 4:31 rx PR! 120#

CFKOP iPad said...

630

Steph M 3:42 70#, 110#, PR!
Laura 3:21 RX PR!, 145#
Anvesh 5:05 85#, 125# PR!
Phani 5:00 85#, 125# PR!
Cline 3:59 Rx, 175#
TJ 3:00 75#, 120#
Danielle 4:16 85#, 125#
Dave 2:39 Rx, 215#
Jenna 4:50 Rx, 135# PR!!
Erik 3:14 115#, 165#
Mike Roth 3:33. 110# PR!, 160# PR!
Mike C 3:26 85# 130#
Bryan 3:35 65#, 120# PR!

🔨🔨🔨

Keith B said...

4:30

Anne 3:52@50 70#
Joe C 3:28 Rx 215
Jason 2:30@115 245#
Nicole M 4:02@65 85#
Olan 2:59 Rx 185
Regi 2:59 93 135

Aimee Lyons said...

5:30PM
Rachel 2:09 Rx PR!
Josh P 2:21 Rx PR, 175#
Maggie 2:21 Rx PR! 155#
Giulia 4:46 Rx, 145#
Alejandra 3:51 65@ PR! 100#
Therese 2:39 55# 105#
Jon P 2:58 PR RX
Rich A 1:57 Rx PR! 245#
Jill A 3:21 rx, 145#