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
at

7 comments:

  1. Stephanie VincentNovember 21, 2016 at 8:16 AM

    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

    ReplyDelete
  2. CFKOP iPad November 21, 2016 at 10:33 AM

    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!

    ReplyDelete
  3. Stephanie VincentNovember 21, 2016 at 1:35 PM

    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, ?

    ReplyDelete
  4. Aimee LyonsNovember 21, 2016 at 4:45 PM

    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#

    ReplyDelete
  5. CFKOP iPad November 21, 2016 at 8:06 PM

    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!

    🔨🔨🔨

    ReplyDelete
  6. Keith BNovember 21, 2016 at 9:06 PM

    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

    ReplyDelete
  7. Aimee LyonsNovember 21, 2016 at 9:49 PM

    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#

    ReplyDelete