12.13.2016

W.O.D. 12.14.16

Clean and Double Jerk
1-1-1-1-1-1-1

Cash out:
10 Clean and Jerks (95/135#)
30/20 Calories on the Air Assault Bike
10 Clean and Jerks (95/135#)

Advent Day 14:
Max ground to shoulder atlas stone in 1 minute. 
(Max reps and max weight will win!)

 Community Notes:
Join us for Mobility upstairs in the Annex at 5:30PM tonight with Shawna.

 **Don't forget about FESTIVUS tomorrow night--Our Annual Holiday Party at 5:00PM!***
All members welcome, don't miss out!

Quote:
"I know for sure that what we dwell on is who we become."
- Oprah Winfrey
at

6 comments:

  1. CFKOP iPad December 14, 2016 at 9:40 AM

    5:15am
    Ellie H: 110# 5:24 85#
    Laur(a): 132#
    Manisha: 85# 6:34 65#
    Mike San: 125# 6:19 95#
    Theresa L: 105#
    Kevin B: 155# 5:22 125#

    6am
    Jon P: 198# 4:22 Rx
    Mike Sim: 225# 3:18 Rx
    Dana D: 120# 6:06 Rx
    Mark Spak: 135# 5:23 105#
    Ben M: 135#
    Josh Mc: 165# 6:44 Rx

    7am
    Alex L: 165# 5:26 105#

    ReplyDelete
  2. CFKOP iPad December 14, 2016 at 1:31 PM

    9:39 AM

    Kevin H. 155#,4:15@115#
    Mary H. 90#,5:21@65#
    Jackie H. 145#,5:12 Rx
    Karen S. 75#,5:38@45#
    Luis M. 185#,4:12@115#
    Jonathan S. 145#,4:49@95#
    Jill H. 105#,5:15@85#

    Gordy

    ReplyDelete
  3. CFKOP iPad December 14, 2016 at 1:36 PM

    12:15 EXP

    Tim H. 175#,
    Joe M. Backsquat
    Noel S. 110#,7:37@95#
    Chris C. 165#,7:04 Rx
    Pam G. Backsquat
    Erika L. 93#,5:43@73#
    Pants B. 205#,10:30 Rx+(60 calories!!!)
    Karen M. 105#,6:27@75#
    Miranda H. 128#,5:40@77#
    Meredith H. 95#,5:00@55#
    Nicole R. 65#
    Angelo K. 196#,4:35@115#

    Gordy

    ReplyDelete
  4. CFKOP iPad December 14, 2016 at 6:30 PM

    530

    Keith 255#, 3:48 Rx
    Rich A 225#, 3:37 Rx
    Jen 85#, 5:51 65#
    Alona 120#, 6:30 Rx
    Rob C 205#, 4:29 Rx
    Samson 115 (form), 4;30 95#

    🔨🔨🔨

    ReplyDelete
  5. Keith BDecember 14, 2016 at 7:53 PM

    4:30

    Justin R 195 428 Rx
    Mike R 175 6:30 115
    Mike M 165 7:10 95
    Mooney 225 5:04 Rx
    Jill A 132 5:08 Rx
    Liz B 80 6:08 55
    Regi 135 4:57 Rx
    Neil 195 4:31 Rx
    Ryan A 255 4:05 hang
    Katie P 100 4:30 65

    ReplyDelete
  6. JennaDecember 14, 2016 at 10:39 PM

    Josh 185/ 5:19 (95)
    Alexis 95/4:20(65)
    Rob P 145/ =)
    Ashley Mc 125/4:19 (85)
    Raj 150/4:27RX
    Dave 215/4:07 RX
    Wendy 65/6:10 (55)
    Danielle 125/ 5:03(85)

    Matt 195/3:35rx
    Esra 90/5:14(55)
    Julie R 115/5:05rx

    ReplyDelete