12.06.2017

W.O.D. 12.07.17



Please join us for our annual holiday party (Festivus) TONIGHT from 5:30-9:00 PM. 
Come prepared for a lot of fun and a little fitness. 
Wear a festive outfit or holiday sweater.
Bring a drink or snack to share. 
We will have a white elephant exchange, so please bring a gift. 
We will also have catered food as well.

AMRAP in 20 Minutes:
Walking Lunge 100ft (25/45# overhead plate)
20 Box Jumps (20/24")
20 Wallballs (14/20# to 9/10ft)
20 Handstand Push-ups

Advent Day 7: 
Heaviest Turkish get-up (Use any object, get creative!)


Quote:
With the new day comes new strength and new thoughts.
-Eleanor Roosevelt
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5 comments:

  1. CFKOP iPad December 7, 2017 at 7:52 AM

    6am
    Jon e (York,pa) 3 stinkbug
    King 2+68 Rx
    Jeff b 2+20 stinkbug
    Katie m 2+26 10#plate/stinkbug/12#
    Mark sp 2+65 35#plate/2abm for 10reps
    Kevin b 2+65 Rx
    Ellie h 2+62 1abm for 10reps
    Manisha s 2+38 15hspu/15#plate/2abm

    7am
    Alona k 3+52 3abm for 10reps
    Kate c 2+61 2abm

    ReplyDelete
  2. CFKOP iPad December 7, 2017 at 7:53 AM

    Thanks for visiting Jon!!!

    ReplyDelete
  3. Aimee LyonsDecember 7, 2017 at 11:58 AM

    8:30 AM
    Andrew 4 + 43 Rx
    Aimee 4 + 21 Rx
    Cate 3 + 31 Rx
    Keith 2 +43 20"
    Jenna 3 + 24 PU

    9:30 AM
    Nicole M 2 + 65 (15#, 12 WB, 10 HSPU 2 AB)
    Mary H 2 +53 ( 2 AB 15# plate 12 # WB 15 HSPU)
    Gordy 2 + 62 25# plate 1 AB
    Kevin H 2 + 60 15# plate 10 HSPU 2 AB
    Jill H 2 + 66 15 # plate 10 HSPU 2 AB
    Steph 2 + 66 7 cal run/ROM WB 5 kick up/10PU

    ReplyDelete
  4. JennaDecember 7, 2017 at 5:21 PM

    Express
    Dana D 3+ 10 (20# db press)
    Mike Sim 3+10 pu
    Tim H 2+ 20 (20")
    Mark 3+30 (25#,25 plate, 2ab)
    Carl 2+30 2ab
    Joe C 2+15 1ab+sb
    Kevin T 2+68 (35# plate)
    Matt T 2+30 (3ab,35# plate)
    Matt C 2+ 68 (2ab, 25#plate)
    Meredith 3+5 (2ab,15# plate, 17#)
    Lauren D 3+ 10 (10hsou, 1ab+25 plate)
    Pete D 2+ 73 rx
    Pam G 3+ 38 rx
    Ana c 3+ 44 rx
    Torie 2+ 68 (15#plate, 1ab 10 reps, 10 wb)

    Masters
    Jerry 4 (8#, plate 45#)
    Terry 5 (12#wb, 17" step up)
    Barb C 4+14 (4+14, 8#, 13" step up)
    Dad 4+ 12 (20",14#)

    ReplyDelete
  5. JennaDecember 7, 2017 at 5:26 PM

    Masters WOD:
    12min AMRAP
    12 BJ
    12 PU
    12 WB

    430
    Remer 3+ 77 rx
    Alex T 3+39 (4am, 15 plate, 14#)
    Jonathan (kids) 3+ 43 (2ab, 25# plate_
    Kate S 3+53 (15# plate, 3ab)

    ReplyDelete