12.12.2016

W.O.D. 12.13.16

TEST DAY- RECORD RESULTS 

"Elizabeth" 
 21-15-9 
 Squat Cleans (95/135#) 
Ring Dips

  then.. 

 Rest 2:00 minutes then... 

take 10 minutes following the workout to build to a Heavy 2 RM Hang Squat Clean

or (compare to 9.6.16)

Advent Day 13:
Max Ascents up the Peg Board and down...or max pegs!

Community Notes:
Join us tonight for YOGA with Tori at 5:30PM...and tomorrow, Wednesday 12/14 join Shawna for Mobility also at 5:30PM...BOTH UPSTAIRS in the ANNEX.

Quote:
We are what we think.
- Buddha
at

8 comments:

  1. CFKOP iPad December 13, 2016 at 8:37 AM

    Jason 12:04(115/band)/135
    Jenna 12:08(75/band)/125
    Manisha 10:40(55/band)/ 85 pr
    Mark Spak 12:43(95//band)/115
    Kevin 10:53(115/band)/170 double pr!
    Theresa 10:20(75/band)/ 105 triple pr! First peg board!!
    Laura A 12:40(85/band)/135
    Josh Mc 12:23(115)/145
    Alona 14:40(85/band)/115

    Lauren 15:42(85/band)/155
    Kate k 16:14(band/65)/105

    ReplyDelete
  2. Aimee LyonsDecember 13, 2016 at 11:00 AM

    Nice Theresa! Crushing the advents this week

    ReplyDelete
  3. Aimee LyonsDecember 13, 2016 at 3:15 PM

    12:15 and 1:00 Masters
    JP 13:46 Rx
    Mike Sim 7:54 (30"box dips) PR! 225 PR!
    Katie 12:06 45# paralette/band 65#
    Maggie 10:28 Rx/PR 145#
    Rich A 6:28 Rx PR, 227#
    Seba 11:50 band / 55 90# PR!
    Ina 10:08 55/band 65#
    Liz 9:50 45/band 80#
    Meredith 10:24 55 PR/band 85# pr!
    Angelo 8:10 Rx PR! 200 x1 PR!
    Sarah W 7:00 MC 35#/band
    Rob C 11:30 Rx PR! 205 PR!

    Masters
    Anne B 11:54 45/band
    Jodilee 12:32 45/band
    Mom 14:00 23/box
    Terry 13:32 45/band
    Dad 7:43 PowerCleans/ band
    Barb C 10:51 35/box
    Steph V 6:53 95# Power Cleans/box

    ReplyDelete
  4. CFKOP iPad December 13, 2016 at 5:30 PM

    9:30am
    Pam g 14:25rx pr 135pr
    DD 14:10 bnd 115pr
    Meggan 13:48 70/bnd 100pr
    Joe m 15:42 95pwr 115
    Jill H 14:50 bnd/75 115pr
    Karen 15:53 55/bnd 65
    Mary H 14:35 bnd/65 75

    ReplyDelete
  5. CFKOP iPad December 13, 2016 at 6:50 PM

    430

    Keith 9:31 Rx 225#
    Regina 10:57 85#\bnd 130#
    Roman 10:44 95# 157.5#
    Erik 12:03!95#\bnd 155#
    Alejandra 11:50 70#\bnd 100# pr!!
    Julie 12:59 85#\bnd 125#
    Katie 8:30 55#\bnd 85#
    Nicole M 9:58 55#\bnd 80#
    Mooney 8:16 Rx 215#
    Nicole N 10:50 55#\ 95# pr!
    Tori 12:18 55# bnd
    Justin 11:40 95#\bnd 157.5#
    Mike R 12:18 105#, 155#
    Rita 11:55 65#\bnd 78#

    🔨🔨🔨

    ReplyDelete
  6. CFKOP iPad December 13, 2016 at 7:37 PM

    6:30
    Rob p 12:42 95,125
    Steph c 8:48 55/bnd 90
    Lindsey 11:11 65/bnd pr 85
    Mike co 11:00 85/bnd 125
    Aileen 12:21 bnd 125
    Rachel 13:14 bnd pr 185pr

    ReplyDelete
  7. Keith BDecember 14, 2016 at 7:51 AM

    5:30

    Oscar 12:47 Rx 205
    Edwin 13:58 Rx 135
    Josh S 11:30 115 205
    Alexis 11:18 55/band 95
    Alex 10:18 55/band 80
    Stephanie Mc 11:37 70/band 85
    Shawna 12:17 65/band 105
    Alison 8:58 65/band n/a
    Flounder 12:34 75/band 155
    Ben 11:20 95/band 155
    Giuls 12:30 Rx PR! 145 PR!

    ReplyDelete
  8. CFKOP iPad December 14, 2016 at 7:17 PM

    Dudes After Dark
    Andrew 6:49!RX, 225
    Cline 15:54 (125/band), 165
    Dave 9:59 (115/band) PR!, 205
    Esra 12:40 (33/band), 100
    Neil 11:18 (125/band) PR!, 185

    ReplyDelete