1.04.2017

W.O.D. 1.5.17

Join us on Saturday at 11:00AM for our FREE CrossFit Kids Day!
All ages and abilities welcome!



A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. 

 TEST DAY- RECORD RESULTS
"The Seven"
 Seven rounds for time of: 
7 Handstand push-ups 
7 Thrusters (95/135#)
7 Knees to elbows 
7 Deadlifts (165/245#) 
7 Burpees 
7 Kettlebell swings, (53/70#)
7 Pull-ups 

Quote:
When I let go of what I am, I become what I might be.
–Lao Tzu

Photos:

















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9 comments:

  1. Tim PJanuary 5, 2017 at 9:18 AM

    6am
    Kevin B 28:22 85#THR, 165#DL, 53#kb
    King 32:45 95#THR, 135#DL, 53#kb scaled
    Jeff B 29:13 5rounds scaled, 95#THR, 225#DL
    Mark S 29:30 5rounds scaled, 95#THR, 135#DL, 53#kb
    Matt Ry. 29:11 5rounds scaled 95#THR, 165#DL, 44#kb

    7am
    Lauren H 28:43 75#THR,155#DL, scaled
    Esra 28:18 45#THR, 135#DL, scaled

    ReplyDelete
  2. Aimee LyonsJanuary 5, 2017 at 11:07 AM

    9:30a
    Jill H 39:16 (165/55/3abm/44KB)
    Mary H 29:45 5rds (105/45/3abm/35KB)
    Rich A 33:51 Rx
    Rakia 35:24 (35/85/band Pullups/Pushups)
    Manisha 33:46 (125/45/3abm/35KB)
    DD 31:25 (65/145/44KB)

    ReplyDelete
  3. Aimee LyonsJanuary 5, 2017 at 1:59 PM

    Ina 27:16 6rounds/2abm/35#/95#/35#
    Pam 35:04 75#
    Mike Sim 36:21 RX!
    David R 29:05 Rx weights 5 rounds
    Tim H 23:25 4 rounds scaled
    Seba 25:13 5 rounds/ 123#DL/53#THR
    Theresa 28:42 65#THR/ 135#DL/44#kb
    Erika 26:14 5rounds, 2abm, 53#/125#/35#kb rom
    Karen M 26:29 65#/145#/44#kb rom band
    Nicole M 22:24 PU/45#/95#/35#kb, band 5 rounds
    Meredith 35:35 35#kb/band/103#DL/45#thr
    Nicole R 20:45 L-sit 15#'s/35#THR/105#DL/26#kb/band
    Justin D 25:30 PU/65#thr rom/135#DL/44#kb band, 4 rounds

    ReplyDelete
  4. Aimee LyonsJanuary 5, 2017 at 2:03 PM

    Masters 20min AMRAP (no KTE)
    Terry 5. 35/85/26/15
    Dad 3+38. 53/135/35/20
    Jodilee 3+38. 35/115/35/RR
    Teresa 4. 35/63/25/10
    Anne B 4+35. 35/93/26/15

    ReplyDelete
  5. Aimee LyonsJanuary 5, 2017 at 7:30 PM

    John Mc 37:43 BJ/75/245/53kb/RR
    Ryan 38:33 5rounds 95# rom
    Olan 39:17 6rounds PU/95/185
    Patrick 36:01 75/225, 6rounds
    Teresa 29:30 4rounds, 2abm 35/85/35
    Jill A 31:16 5 rounds 75/165
    Keith 32:28 Rx
    TP 22:30 6 rounds scaled

    ReplyDelete
  6. Aimee LyonsJanuary 5, 2017 at 8:09 PM

    Flounder 32:35 65/135/44kb/rom
    JP 40:00 135/275/70kb/5rounds
    Alex T 32:06 35/105/35
    Tre ????
    Chris S. 31:53 95/225/53kb band 5 rounds
    Shawna 33/135/knee raises/situps/
    Nicole N 3 rounds :(
    Mike R 37:29 womens Rx
    Alexis 28:50 5rounds 55/105/35 3abm

    ReplyDelete
  7. Aimee LyonsJanuary 5, 2017 at 8:20 PM

    6:30pm
    Bryan S 28:37 6rounds 45/95/35 scaled
    Danielle G 25:00 65/145/44 sc 5rounds
    Alejandra 32:24 45/105/26 sc
    Ashley M 26:07 65/145/44 sc 5 rounds
    Rachel S 30:31 5rounds Rx
    Steph C 32:13 55/105/26 sc
    TJ 32:49 75/165/53 sc
    Michael C 29:22 5rnds 85/165/53sc
    Nick 36:?? 6 rounds 35/86/26sc
    Josh Mc 31:14 95/185/70
    Erik 37:22 6rnds 75/225/44sc
    Alan 31:15 5rnds 45/95/26sc
    Neil 30:15 5rounds 95/165/44sc

    ReplyDelete
  8. Jillian ArchibaldJanuary 5, 2017 at 10:01 PM

    7:30 (2 dudes after dark)

    Noel 28:42 5 rds (65/115/44 sc)
    Dave N. 32:28 5 rds (95/205/70) 2 ab

    ReplyDelete
  9. Aimee LyonsJanuary 13, 2017 at 2:05 PM

    1/13/17
    Aimee 23:54 Rx
    Gordy 20:42 95/195 1 Abmat (5 rounds)

    ReplyDelete