1.24.2017

W.O.D. 1.25.17

Overhead Squat
5-5-5-5-5
(go for a heavy 5 RM!)

Cash out:
1:00 Minute at each station for max reps
GHD Sit-ups
Burpees
Deadlifts (use the weight of your last 5 RM OHS)
Air Squats
Calories on the Air Bike

Quote: 
The only person you are destined to become is the person you decide to be. 
–Ralph Waldo Emerson
at

5 comments:

  1. Tim PJanuary 25, 2017 at 9:14 AM

    5:15am
    King 135, 119 reps
    Mike S 115 PR!, 100 reps
    Manisha 80 PR!, 109 reps

    6am
    Mark S 85, 111reps
    Matt Ry 85, 82reps
    Ellie 90, 113reps
    Kevin B 150, 137reps
    Marisa 45, 94reps (sit-ups)
    Katie M 55, 85reps
    Danielle G 110, 111reps (sit-ups)
    Joe M 95, 106reps
    Ben M 145, ---
    Laura Alt 115 (3x120), 128reps
    Dana D 105 (2x110), 124reps+bike calories (???)

    7am
    Paul D 130 PR, 117 reps
    Anna 35, 110 reps



    ReplyDelete
  2. CFKOP iPad January 25, 2017 at 1:10 PM

    9:30 AM

    Jill H. 87.5# pr! (4@90),114,
    Jackie H. BS 165,99
    Danny Y. 35#,81(155 dl)
    Brian R. 35#,93(155 dl)
    Mary H. 50# pr!,85

    Gordy

    12:15 EXP

    Rich A. 155 (3@185),138
    Pam G. 110, 130
    Tim H. 75#, 😊
    Andrew C. 225#,109
    Meggan L. 75,85
    Rob C. 150#pr!,90

    Gordy

    ReplyDelete
  3. JennaJanuary 25, 2017 at 8:35 PM

    Steph c 70/89
    Fayth 75/92
    Borden 145/107(abmat)
    Mike c 95/95
    Christine 115/73(abmat)
    Luis 160/57

    Noel 135/=)
    Julie 75/104(knee raise)
    Marissa 90/113

    ReplyDelete
  4. Keith BJanuary 25, 2017 at 9:33 PM

    4:30

    Anne 55/107
    Alex 60/97
    Sarah W 65/86
    Karen 83/93
    Jill A 140/117
    Mike R 155/lost count
    Nicole 70/99
    Keith 245/114

    5:30

    Shawna 75/102
    Alicia-Marie 100/111
    Erik 150/87
    Josh P 140/102
    Mark St 125/132
    Alona 105/107
    Jen S bike/bike
    Ashley 105/111 Great job working on proper shoulder position!
    JP 150/102

    ReplyDelete
  5. CFKOP iPad January 27, 2017 at 5:44 AM

    Jason: 165

    ReplyDelete