11.29.2017

W.O.D. 11.30.17













3 Rounds for time of:
30 GHD Sit-ups
20 Front Squats (125/185#)
10 Power Cleans (125/185#)

Quote:
“Find your authentic voice, become vulnerable, and then put yourself out there.”
 ― Meredith Brooks
at

8 comments:

  1. CFKOP iPad November 30, 2017 at 8:21 AM

    6am
    Jeff b 18:19 135
    Mark sp 19:15 125
    Theresa 19:17 95
    Ellie h 19:16 #100

    7am
    Joe c 27:27 125
    Kate c 26:20 85
    Justin c 28:18 Rx

    ReplyDelete
  2. Aimee LyonsNovember 30, 2017 at 11:43 AM

    8:30
    Keith 12:56 15 GHD DL 135
    Cate 13:15 15 GHD 95
    Aimee 15:58 rx
    Jenna 19:52 105#

    9:30
    Mary 19:28 85# 20 GHD
    Karen S 16:58 75# 10 GHD RoM 20 AB
    Jess A 23:07 85# 15 GHD ROM
    Edwin 19:30 125# 10 GHD/20 AB
    Gabby 19:15 55# 10 GHD/ 20 AB

    ReplyDelete
  3. Aimee LyonsNovember 30, 2017 at 8:21 PM

    12:15
    Pam G 22:39 Rx
    Ross (KBKitchen) 23:17 165# GHD + ABmat
    Mike Sim 21:00 10/20 GHD + ABmat
    Tim H 17:04 125 30 AB Mat
    Pete D 22:00 125 Ab Mat
    Bernie 13:59 20/15/10 reps ROM 115#
    CARL! 18:45 115#
    Nicole R 18:10 65 Ab Mat
    Lauren 14:15 65# rack/MBC 20# 10 Cal Bike
    Jill A 18:53 Rx

    ReplyDelete
  4. Aimee LyonsNovember 30, 2017 at 8:22 PM

    Masters (reps/weight)
    Gordy 16:22 20/20/10 135#
    Mom 11:41 15/15/10 35#
    Dad 12:42 10/15/10 73#
    Ina 15:37 20/15/10 60#
    Terry 14:31 10/15/10 65#

    ReplyDelete
  5. Aimee LyonsNovember 30, 2017 at 8:26 PM

    4:30
    Matt D 13:31 85#
    Matt Bo 19:09 15 GHD 135
    Steph C 18:15 20 GHD 75
    Twinnie 17:09 20 GHD/ 85
    Fayth 17:47 75 # ROM Abmat
    Lucille 12:42 45#/AB
    Kyle G 17:13 95/30# DB Amat
    Alona 19:33 105#
    Flounder 17:06 AB 75#
    Cline 18:57 115 20 GHDRoM
    Michael C 14:54 105 AB
    Mandi 16:15 35# 20 reps ABmat 10# MBC
    Megan 14:08 35# 10 # MBC 20 reps ABmat
    Rob C 18:40 135/AB

    ReplyDelete
  6. Aimee LyonsNovember 30, 2017 at 8:26 PM

    That's 5:30 Above!!!

    ReplyDelete
  7. Aimee LyonsNovember 30, 2017 at 8:31 PM

    now.... 4:30
    John Mc 19:31 125# GHD + Ab Mat
    Dana 22:14 110#
    Alex T 21:44 80# 15 GHD
    Kat 17:23 ROM GHD 45#
    Therese 18:47 65# AB
    Rich A 19:24 Rx
    Kate S 15:25 75# 15 GHD
    Donna 15:30 80 AB mat
    Manny 22:15 115# AB Mat
    Olan 23:02 10 GHD 135#
    Remer 23:16 30 FS-Rack

    ReplyDelete
  8. UnknownDecember 1, 2017 at 7:19 AM

    Kris 19:40 95 abm
    Danielle 18:45 105 20 ghd
    Tia 21:02 115, abm
    Lindsey 15:44 75 abm
    Caitlyn 19:07 80, 20 ghd
    Sarmad 16:50, 95, abm
    Matt E 19:55, 135, abm
    Susan 16:40 75, abm
    Brandon 21:00 135 abm
    Esra 17:35 85, 20 ghd
    Raj 16:54 115, abm
    Brian R 19:45 105 to 17" abm
    Erik 17:21 115, abm
    Sean 18:05 135, abm
    Mariana 15:48, 90, 20 ghd

    Lisa C 25:05 80
    Alex 18:38 115

    ReplyDelete