7.10.2017

W.O.D. 7.11.17





Run 400 Meters
21 Overhead Squats (65/95#)
21 Box Jumps (20/24")
Run 400 Meters
15 Overhead Squats (65/95#)
15 Box Jumps (20/24")
Run 400 Meters
9 Overhead Squats (65/95#)
9 Box Jumps (20/24")

 Community Notes:
There will be NO YOGA today, 7/11 or 7/18. 
We will offer Mobility on Tuesday 7/18 at 5:30PM. 

Quote:
The only person you should try to be better than, is the person you were yesterday. 
at

6 comments:

  1. CFKOP iPad July 11, 2017 at 8:04 AM

    6am
    Kevin 11:08 Rx
    Mark C 12:20 75#
    Mike San 15:10 80#
    King 12:53 Rx
    Theresa 11:52 Rx
    Ellie 12:40 Rx
    Jeff 13:39 Rx
    Mark Spak 13:41 75#
    Bret B 14:10 Rx
    Brittany 17:08 53#

    7am
    Derin 18:40 45# to 20" box
    Danielle G 11:45 Rx
    Dawn L 17:17 15# to a 13" box

    ReplyDelete
  2. CFKOP iPad July 11, 2017 at 1:12 PM

    9:30am
    Karen S 14:20 35#
    Brian R 16:35 65#rom 17" 400/200/200meters
    Katie M 18:12 45#
    Jill H 14:45 Rx
    Sydney 18:01 45#
    Mary H 16:02 45#
    Jackie H 15:15 Rx
    Edwin 15:25 Rx
    Michael Ro 13:50 75#
    Rakia 18:08 33#/17"

    12:15pm
    Pam 11:03 Rx
    Giulia 11:23 Rx
    Mike Sim row 11:35
    Josh Mcv 10:55 Rx
    Joe M 13:39 65#
    Kevin To 12:20 75#
    Matt To 14:00 35#/13"
    Miranda row 14:42 33#/17"
    Erika L row 13:44 33#/17"
    Tori E 13:16 55#
    Cameron 14:46 33#
    Carson 13:07 33#
    Noel 13:15 85#
    Nicole R row 14:30 45#/17"
    Pete D 14:08 85#/20"
    Justin D 16:52 33# to 17" +15# 24" step up

    ReplyDelete
  3. CFKOP iPad July 11, 2017 at 1:32 PM

    12min AMRAP
    15 Wall balls to 11/12ft, 14#
    40DU
    10cals assault bike

    Steph V: 3+10 10# SU
    Sarina 3+5 15 dua 12#
    Edwin 3+11 14#
    Aimee 3+58 Rx
    Jenna 3+37 12#

    ReplyDelete
  4. CFKOP iPad July 11, 2017 at 3:00 PM

    Masters 1pm
    Barb C 12:12 15# 13" 15-12-9
    Ina 16:00 15# 17"

    ReplyDelete
  5. Jillian ArchibaldJuly 11, 2017 at 9:10 PM

    7:30
    Jessie S. 14:05 45#
    Dave N. 13:11 RX
    Bryan S. 15:03 65#
    Neil D. 13:10 RX

    Nice work tonight!
    - Jill

    ReplyDelete
  6. UnknownJuly 11, 2017 at 9:29 PM

    4:30pm
    Marissa 11:46 Rx
    Jill A 11:43 Rx
    Keith B 9:04 800m AB
    Anne B 14:04 35# to box, 17"
    Regi B 11:28 Rx
    DD 10:29 Rx
    Dave H (Happy Birthday!!) 10:56 Rx
    Remer 9:08 Rx
    Manny R 15:52 65#
    Samson 11:42 ROM
    Chris S 12:48 75#

    Alona 12:42 Rx
    Flounder 14:38 65# 20"
    Rob C 13:30 Rx
    Josh P 13:28 75#
    Mina 14:45 65# FS Row step up
    Kat 14:51 45# 7" row

    Justin C 9:41 Rx
    Tia 19:48 Rx
    Esra 20:36 55#
    Keith D 16:40 65#
    Matt E 18:00 Rx
    Kris 21:00 Rx
    Michael C 13:26 65#
    Mike Mc 13:27 75# FS
    Caitlyn 16:54 45#
    Shawna 20:01 55#
    Alan 13:09 35# to box/ 800m ab

    ReplyDelete