1.23.2017

W.O.D. 1.24.17

AMRAP in 15 Minutes:
30 Kettlebell Swings (53/70#)
20 Pull-ups
15 Push-ups

Quote: 
If you hear a voice within you say “you cannot paint,” then by all means paint and that voice will be silenced. –Vincent Van Gogh
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6 comments:

  1. JennaJanuary 24, 2017 at 10:17 AM

    Manisha 3 (44 rus, snake)
    Katie 2+40(35,snake,band)
    Kevin 3+31(53)
    Mark spak 2+40(53,band)
    King 3+18(70 rus)
    Jeff b 3+16 rx
    Mike sim 4+12 rx
    Becca 2+36(44 rus)
    Marisa 3+3(35,band)

    Joe 3+2 rx
    Kate k 2+16(snake,44,10pu)
    Raj 2+24 (10rom,rus)
    Paul d 2+39(rus, band)

    ReplyDelete
  2. Stephanie VincentJanuary 24, 2017 at 3:48 PM

    9:30am
    Bekah 3+25 35 Sc
    Edwin #+16 rx
    Barb 2+16 35R Sc
    Mary H 2+62 35/rom/sn
    Jill H 2+38 Rx
    Miranda 3+15 44R RR
    Ina 3 35/BND/SN

    12:15
    Giulia 3+33Rx
    Denise W 2+39 sc
    Nicole R 2+42 Sc
    Tim H 2+30 70R/grnbnd
    Kevin t 3+30 53
    Panos 2+30 Rx
    Rich A 4Rx
    Justin D 2+30 53/bnd/incline
    Jessie 3+31 35/incline
    Pam 3+36 Rx

    ReplyDelete
  3. Stephanie VincentJanuary 24, 2017 at 3:52 PM

    Masters Class

    Box Squat
    Warm up to a heavy 3 rep weight and then complete:
    3 reps EMOM for 4 Minutes

    then

    Team AMRAP in 15 Minutes (4 person team/ 2 working at a time)
    80 Russian Kettlebell Swings
    60 Slam Balls
    40 Calorie Row

    Dan 145, 26/15
    Teresa 26/10
    Jodilee 35/15
    Terry 35/10

    3 Rounds + 97 Reps

    Fun times at Master class today!

    ReplyDelete
  4. CFKOP iPad January 24, 2017 at 8:45 PM

    Ryan 3+20 Rx
    Noel 2+38 (53#)
    Christine 2+30 (rr, snake)
    Michael Roth 3+28 (53#)
    Andrew 4+19 Rx
    Cline 2+37 Rx
    Neil 2+20 Rx

    ReplyDelete
  5. Stephanie VincentJanuary 24, 2017 at 9:47 PM

    6:30
    Esra 2+31 sc
    Kris 2+36 band/rus
    Aileen 2+50 sc
    Mike c 3+19 53/sn
    Nate 2+18 53
    Alan 2+42 sc 26/incline
    Alicia 2+62 35
    Lindsey 3+1 sc
    Steph c 3+14 44r/SN
    Fayth 2+60 sc
    Jp 3+25 rx

    ReplyDelete
  6. Keith BJanuary 24, 2017 at 11:22 PM

    4:30

    Justin R 2+60 🐍
    Joe M 3+26 44#
    Julie 3+27 band
    Karen 2+39 44 band
    Oscar 3+8 rus
    Marissa 2+33 44
    Mike M 2+31 53
    Rita 2+40 35 band
    Nicole 2+30 44 rus band
    Olan 2+40 Rx
    Jess A 2+24 rus band
    John Mc 2+30 53 band3+14 Rx
    Steve Z 3+11 35 RR
    Ali Z 3+5 35 band
    Gordy 3+57 Masters Rx
    Barb 2+40 26 band 🐍

    5:30

    JIll A 3+19 Rx
    Maggie 4+17 Rx
    Angelo 3+24 Rx
    Alona 3+45 44 🐍
    Jen S 4+45 26#
    Alejandra 3+32 35 🐍
    Shawna 2+41 44 rus 🐍
    Josh 4+8 Rx
    Alex 3+17 44 rus
    Mark S 3+55 rus puROM
    Patrick 3+9 Rx
    Flounder 2+47 53 rom
    Lex 2+38 35
    Meggan 2+59 53rus band 🐍
    Mike R 2+60 Rx
    LA 3+8 Rx

    ReplyDelete