11.22.2016

W.O.D. 11.23.16

3 Rounds for total time of:
30 Wallballs 14/20#
30 Kettlebell Swings 35/55#
15 Power Snatches 55/75#
10 Bar Muscle Ups

Rest 2:00 Minutes between rounds

(Time cap 20 Minutes)

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
10:00am WOD
10:00am CrossFit Kids Preschool
11:00am Open Strength

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


Quote:
“This above all: to thine own self be true And it must follow, as the night the day Thou canst not then be false to any man/Farewell, my blessing season this in thee!”
-Shakespeare

5 comments:

CFKOP iPad said...

5:15am
Theresa L: 20:15 JMU
Kevin B: 20:12 JMU
Manisha S: 21:05 JMU

6am
Mark Spak: 21:03 JMU 45#
Kate M: 20:48 JMU 45# 10# WB
Ben M: 21:29 JMU
Ellie H: 21:14 JMU
Jon P: 21:25 JMU

7am
Paul D: 20:23 JMU
Chris C: 20:32 JMU
Kate K: 21:00 JMU

CFKOP iPad said...

9:30 AM

Aimee L. 20:03 Rx
Pam G. 20:23 MUA
Dana D. 20:48 1 BMU/banded MU
Mike S. 20:07 Rx
Mary H. 20:55 45 sn,12 ball, rings
Kevin H. 20:10 64 sn,44 KB, rings
Jenna K 20:40 jrings
Jen S. 😊
Alona K. 21:30 JMU
Laura P. 18:50 jrings
Laura A. 20:10 banded MU
Nicole R. 20:20 35 sn, 26 KB,rings
Karen S. 20:23 35 sn,26 KB,rings
Jill H. 20:37 JMU
Dave R. 20:10 JMU
Kat O. 20:15,jrings
Bryant B. 20:15 Rx
Rita F. 20:55 45 sn,26 KB,rings
Alex B. 20:56,Rx

Gordy

CFKOP iPad said...

12:15 EXP
Dave N. 21:25 JMU
Luis M. 21:25 44 KB,JMU
Olan S. 21:18 JMU
Rob C 20:25 rings
Angelo K. 20:19 Rx
Rich A. 20:10 Rx
Nick C. 21:25 Rx
Jessie S. 20:09 45 sn,Russian KB,12 wb,rings
Scott M. 20:15 Rx
Karen M. 20:21 55 sn,35 KB,rings
Ina 20:25 35 sn,26 KB,rings
Pianos 😏

Gordy

CFKOP iPad said...

4:30pm
Giulz 17:10 1/2 Rx
Josh 14:54 1/2 Rx
Rachel 16:15 band
Jess A 20:35 55/35 RR
Raj 16:54 PU
Bryan 16:15 55#
Dave 14:54 1/2 Rx
Esra 16:54 35 band
Jill A 17:10 1/2 Rx
Maggie 20:10 Rx

5:30pm
Phani PU/ Noel 65#, 35kb, JBMU 20:23
Brian R 65#, RR/ Shawna 5C2BA 20:20
Twinnie/ Mariana, PU 20:17

CFKOP iPad said...

6:30pm
Danielle 5BPU/ Rob P 5SPU, 35#kb 17:30
Ryan A and Mike Roth


Whoops miscommunication with Sarina and I do not have the scores 😳😳😳

730
Andrew C 18:51 RX
Keara 19:48 10# wb, 26# KB, 25# Snatch, banded pullups