4.04.2017

W.O.D. 4.5.17

TEST DAY- RECORD RESULTS

5 RM Back Squat

 Then, take 70% of your 5 RM and do one minute for max back squat reps!

 Cash out: 
For time:
15 Kettlebell Swings (35/55#)
20 Kettlebell Snatch (10R/10L) (35/55#)
30 Burpees

   CLICK HERE to compare to (1.3.17)

Community Notes:
Join Coach Tim, tomorrow (4/6) at the Upper Merion High School track at 5:30PM for the first CrossFit Endurance class of the season. This class will run through October.

 Quote: 
 An unexamined life is not worth living.
 –Socrates
at

5 comments:

  1. CFKOP iPad April 5, 2017 at 10:45 AM

    9:30 am

    Marissa A. 165#,14@125#,4:00
    Edwin L. 235#,21@165#,3:27
    Mary H. 110# pr!,20@75#,4:22 35/26
    Karen S. 115#,20@80#,4:02 35/18
    Ryan Alex 😊
    Jackie H. 185# pr!,16@130,3:57
    Danielle G. 185#,17@130#,3:45 26
    Brendan M. 185#,15@135#,6:00 44
    Jill H. 145#,14@105,3:49

    Gordy

    ReplyDelete
  2. Laura PappasApril 5, 2017 at 11:43 AM

    LP for TP

    5:15 / 6 / 7

    Manisha 115/18@75#, 4:27 (26.5 snatch)
    Theresa --/16@95#, 3:15 (26.5 snatch)
    Kevin B 220/21@155#, 3:49 (44 snatch)
    Mike S 160/16@115#, 4:40 (35 snatch)
    Mark Sp 185/18@135#, 4:43

    Donna G 105/17@65#, 4:10 (26.5)
    Dana D 145/22@100#, 3:08 (26.5)
    Laura Alt. 180/20@125, 2:40 rx
    Jamison (drop in) 315/14@225#, 2:46 rx
    Mike Sim form/20@135, 2:55 rx
    Ellie 160/20@110#, 3:47 rx
    Ben M 165/14@115#, 5:43 (35)

    Andrew C 335/16@245#, 2:17 rx
    Keara S 145/17@100#, 3:43 (26.5)
    Paul D 215/17@165#, 4:09 (45)
    Anna 118/15@83#, 4:04 scale
    Alona 150/19@105#, 3:54 rx

    ReplyDelete
  3. CFKOP iPad April 5, 2017 at 1:13 PM

    12:15 exp

    Panos B. 275#,16@205,3:20
    Rich A. 325#,21@227.5,2:37
    Denise W. 180#,21@115,3:34
    Jessie S. 145#,15@100,3:55
    Rob C. 265# pr!,17@185, 3:45
    Miranda H. 145#, 4:21

    Gordy

    ReplyDelete
  4. JennaApril 5, 2017 at 9:11 PM

    Erika 105,16,4:18
    Nicole 140, 21, 4:25
    Heleen 135, 18, 3:57
    Dave 290pr, 18@205, 4:22
    Steph c 115 pr, 18@75, 4:40
    Matt b 245 pr, 12, 4:19
    Tj 130,13, 4:12(35)
    Mike c 165 pr, 18@115, 4:04

    Neil 295 p freakin r, 20, 3:52
    Michal 190 pr, 16 (135), 3:31
    And special cash out guest
    Jess c 3:13
    Kris 4:15

    ReplyDelete
  5. Keith BApril 5, 2017 at 10:02 PM

    4:30

    Alex 105 16 3:44 35/18(snatch)
    Alicia-Marie 153 PR! 20 3:16 Rx
    Kevin H 255 22 3:16 53/44(snatch)
    Michelle 95(safety bar) 11 5:12 26/18(snatch)
    Regi 183 17 3:12 Rx

    5:30

    Holly 175 18 2:46 Rx
    Jess A 135 10#PR! 15PR! 6:16 Rx
    Jess M 90 :) 3:54 35swings@26#
    Josh Mc 225 13 3:05 Rx
    Shawna 150 PR! 13 4:24 Rx

    ReplyDelete