3.06.2017

W.O.D. 3.7.17

60 Wallballs (14/20# to 9/10ft) 
30 Kettlebell Swings (35/53#)
15 Handstand Push-ups
10 Burpee Ring Muscle Ups
15 Handstand Push-ups
30 Kettlebell Swings (35/53#)
60 Wallballs (14/20# to 9/10ft)

(TIME CAP 22:00)

Community Notes: 
This FRIDAY is the third week of the CrossFit Games OPEN (17.3), we will run heats (upon arrival) from 3:30PM until 7:30PM (and the workout will run in all other classes throughout the day, as well). Friends and spectators are welcome. Drop-ins are only $10 for FRIDAY NIGHT LIGHTS!

Quote: 
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” 
—Arnold Schwarzenegger

6 comments:

  1. Luis 19:10 (5hspu/10push ups, bpu, 44#,rom)
    Manisha 20:11 (2ab,b ring pu, 12# wb)
    Kevin 17:13 (1ab,bpu)
    Mark spak =)
    Bekah 22:30 (10hspu/ push up, bpu)
    Jeff 15:38 (15 push ups, bpu)

    Edwin 21:50 (burpee bar mu, 1ab)
    Raj 22:28 (bpu,2 ab)
    Joe 19:14 (bpu, 1/2 stink bugs)
    Kate k 21:14 (lsit 25, bpu)

    *bpu= burpee pull up

    ReplyDelete
  2. 9:30am
    Jill H 19:20 2ABM/BurRingPullup
    Mary H 20:37 2ABM/BurRingPull/12#
    Bekah 15:32 air squat/BurPullup
    mike Si :)
    Pam G 14:35 MUatt

    12:15
    Meredith 18:47 12#/BurRR(2)/3abm
    Jessie 17:21 12#/bur pull/2abm
    Erika 18:16 8'/bur pull up/1abm
    Kevin t 19:48 bur bar MU
    Rich a 15:49 Rx
    Nicole R 19:32 8# to 8'/26/1m hs hold/bur RR(2)
    John M 19:39 3ABM/Burpullup
    Tori 19:32 10#/2Abm/Bur Pull up

    Masters
    Power clean x1
    then 10 minute EMOM 5 power cleans, sprint 100ft
    Terry 73, 53
    Teresa 52, 45
    Barb Z 83, 63 (lateral jumps over bar till 30s)

    ReplyDelete
  3. Keith S 17:05 (14# WB, 35# KB, 1ABM, C2B)
    Dave 22:59 cap (2ABM, JMU)
    Noel 21:26 (2ABM ROM, Trans, 14# WB, 44# KB)
    Bryan 22:59 cap (2ABM 10 reps, JPU, 44# KB, 14# WB)
    Neil 20:52 (3ABM, JMU)
    Marissa 17:53 (2ABM, JPU)
    Keara 15:42 (JPU, HSP 5 reps)
    Andrew 12:13 RX
    Cline 22:28 (JPU, 3ABM attempts 10 reps)

    ReplyDelete
  4. Keith: 14:57 rx
    Mooooney: 16:28 (bent arm mu)
    Regi: 18:50 (sc)
    Mike M: 21:35 (44#, jmu, 30db, 14wb)
    JIll A: 20:34 rx
    Margie: 14:10 rx
    Katie P: 18:44 (10wb, 2for, 20db)
    Brian R: 22:15 (14wb, 25db, rr/rd)
    Nicole M: 19:41 (12wb, russian, 20db, 2for)
    Giulz: 20:02 rx
    Dave H: 20:49 (bmu)
    Olan: 21:51 (jmu, 2ab)
    Julie: 21:35 (14wb, 25db, 2 for)
    Alex: 20:50 (10wb, 20db, 2 for)
    Nicole: 22:30 (2ab, 2 for)

    ReplyDelete
  5. Natalie 18:09 10#wb/26#kb/HSPUatt/BurRR(2)
    Kristin M 18:14 StinkB/BurRR(2)
    Lindsey 18:38 LsitP15#/BurPullUp
    Donna 17:47 10#WB/15Lsitpress/BurPullup
    Joe M 18:38 Sc
    Mike C 18:48 3ABM/BurJMU/14wb
    matt E 19:38 BurPullup/ 40#Lsitpress
    Alexis 20:08 BurPullup/12#WB/3abm
    Alan 19:15 BurRR(2), 26#kb, 20#Lsitpress/10#wb
    Matt B 16:14 BurPullup/Lsitpress35
    JP 22:20 bent arm MU
    Dana 18:50 Bur JMU
    Rachel 19:?? SU for KB/Bur trans/14#WB to 10'
    Steph C 18:22 StinkB/BurPullup
    Scott 20:52 BurPullup

    ReplyDelete
  6. 5:30

    Mark St 15:42 jmu/ab
    Remer 20:01 Rx
    Flounder 20:00 sc
    LA 19:26 JMU
    Aileen 18:31 sc
    Shawna 22:55 15#thruster/pu-dip
    Alona 21:03 JMU
    Kat 18:50 8#/26#/sp15#/jmu
    Jen S 12:48 10#/26#/2ab/jmu
    Alejandra 17:16 10#/sp15#/mus
    Mariana 17:43 2ab/jmu
    Stephanie Mc 21:45 JMU
    TJ 19:22 16#/44#/ab/jmu
    Rob C 16:40 2ab/jmu

    ReplyDelete