12.18.2016

W.O.D. 12.19.16

Join us for a FREE Friends and Family Workout on the 24th and 31st at 10AM!
All levels and abilities are welcome!!

 TEST DAY- RECORD RESULTS 
3 RM Front Squat

then...
take 70% of your 3 RM and do 1:00 Minute of Front Squats for max Reps
(try not to put the barbell down!)

Cash out: 
AMRAP in 5 Minutes: 
5 Hand Stand Push-ups 
10 Wallballs 14/20 to 9/10ft


Advent day 19:
Heaviest 3 RM Front Squat Male and Female

 Quote:
"Feeling gratitude and not expressing it is like wrapping a present and not giving it."
-William Arthur Ward

Photos:



at

6 comments:

  1. Aimee LyonsDecember 19, 2016 at 10:57 AM

    6am
    Theresa 130 PR 14@95, 4rds 1abmat
    Mark Sp 175 PR 13 @ 125, 3rds 40 listpress
    Mike Sa 165 PR 11@115, 4rds 16#/Box
    Kevin B 200 PR 18@145, 4+2 Rx
    Katie M 85 PR 15 @ 60, 4rds 20#lsitpress/12#
    Manisha 100 PR 15@ 70, 2+5 2abmats/8ft
    Ben M 165 PR 10@115, 3rds box

    7am
    Alex L 185 18@135, 4+3 Rx
    JP 240 16@165, :)
    Kate K 125 11@85, 4+8 box

    9:30a
    Jessie 130 PR 15@85, 3+10 2AB
    Jackie 175 PR, 12@125, 5+4 20db
    Meggan 128 PR, 16@85, 4+7 DB20
    Alejandra 110 18@70 6+2 DB15/10#
    Jill H 145 PR, 12@100, 2+8 3AB
    Mary H 110 PR 17@75, 4+5 3AB/12#
    Rob C 225 PR 19@160 2 pickup
    Joe C 215 PR, 16@135, 3rds 1abmat
    Kevin H 235 PR 14@165 3+10 pickup
    Matt B 225 14@155 4+9 DB 35#

    ReplyDelete
  2. CFKOP iPad December 19, 2016 at 1:04 PM

    12:15
    Mike si 215 16@135 3+4rx
    Rich A 325 pr 17@225 5+7rx
    Pam g 150pr 16 @105 4+4rx

    ReplyDelete
  3. CFKOP iPad December 19, 2016 at 5:10 PM

    3:30pm
    Aimee 198
    Keith 345, 10@240, 6+6 Rx
    Mike 215 PR! 15@155, 4+2 Rx
    Sarina 95, 23@70, 5 rom 12db, 10#
    Liz 126, 20@88, 7 10#wb/12#db
    Jodilee 95, 11@70, 5+13 10#wb\15#db
    John Mc 20520@143# 5+5 :)
    Mark S 205 PR! 22@135#, 4+3, 2abm


    ReplyDelete
  4. CFKOP iPad December 19, 2016 at 5:37 PM

    4:30pm
    Mooney 255 20@170 5+13 Rx
    Oscar 245 22@165, 4+5sp
    Mike M 165 12@155 5sp
    Karen 165 18@115 5+8 sp
    Maggie 200 PR! 14@140 6+1 Rx
    Jill A 185 16@130 5, S
    Giulz 160 PR! 16@110 4 Rx
    Julie R 145 PR! 11@103 5+5 sp
    Alicia 125 21@83 5+1 sp
    Anne B 93 PR! 13@65 5+1 sp

    ReplyDelete
  5. CFKOP iPad December 19, 2016 at 8:01 PM

    6:30pm
    Steve B 210 PR! 150@145 3SC
    Cline 210 PR! 17@145 4 35db
    Mike C 150PR! 21@105 2+1 30db
    Andrew C 245 15@170 4+2 paralette
    Steph C 90 18@60, 4 sc 20db
    Erik F 225 18@155 4+2 30db
    Danielle G 145 20@105 3 Sc
    Raj 205 17@140 3, Sc
    Ashley Mc 150 14@105 4sc
    TJ 120, 11@95, 4+2 2abm 16#wb
    Mike Roth 195 PR! 17@135 4+10 30db
    Keith S 265, 18@ 185, 4 1abm
    Rachel S 231 17@162.8, 3+1 Rx
    Bryan S 150, 18@105, 3+12 Sc
    Chris S 215, 17@150, 4+7 25#db

    ReplyDelete
  6. Aimee LyonsDecember 22, 2016 at 10:48 AM

    5:30p
    Angelo 325 PR 12@215, 4+9 Rx
    Josh P 205, 15@ 140, 5 sc
    Tony 245 19@145, 4 + 2 sc
    Jenna 140 PR, 15@100, 3Rx
    Steph Mc 138 21@85 4+1 2ab
    Laura A 150 PR, 16@ 110, 2+2 Rx
    Regi 155 19@105# 5Rx
    Dana S 50# 12@35 :)
    Shawna 115 14@85 2+13 3ab
    Jess A 110 PR, 15@75, 4+6 sc
    Aileen 165, 14@115, 7 sc
    Mariana 135 PR, 18@85, 5 2ab
    Ben T 205 15@ 140, 4+11 sc

    ReplyDelete