3.25.2018

W.O.D. 3.26.18




















Join us on Saturday (3/31) for a FREE Friends and Family CrossFit workout at 9 and 10 AM...and then, please stay for a Special Yoga Class at 11:00 AM  to restore your body post Open 2018.

4 Rounds for time of:
50 Double Unders
25 GHD Sit-ups
15 Hip Extensions
15 Pistols (One-legged) Squats

Quote:
"The greatness of a community is most accurately measured by the compassionate actions of its members."
-Coretta Scott King

4 comments:

Jenna said...

515
Laura A 15:02 rx
King 18:00 (10ghd/15 sit ups,17")
Sue K 16:21 (50du 1rd, 30 the rest, 17", abmat,fl)
Kevin 17:22 rx
Mike San 27:02 (15ghd/10sit ups. 10 hip ext, 5fl, 10 rom pistol)
Brian St 17:40 (90 sec, floor,20")
Ben M 26:53 (25du)

6am
Justin C 16:40rx
Dana D 17:44 (ball+fl)
Liz S 17:34 (1min dua,rom, 17")

7am
Megan O 11:29 rx
Matt D 16:50 (90sec, 17", 15ghd/10 sit ups)
Kevin L 17:12 (25ghd)
Megan W 16:50 (abmat,fl,25du,20")
Anna C 16:45 (15ghd)
Joe C 16:45 (15ghd)
Nikki 18:56 rx
Emily 17:50 (90 sec,sit ups,fl, 20")
David B 19:49 (15ghd,17")
Jess M 18:59 (1/2ab)
Alex B 17:00 (rom,20",25dua)
Kat 20:51 (15du,15ghd,20")

Jenna said...

9:30am
Barb Z 17:35 (10cal row, 17", abmat, superman)
Steph C 16:44 (ball, 15/15/10/10 ghd)
Connie V 18:16 (60sec du, 15abmat,17")
Edwin 19:20 (10 reps ghd,pistol,hip ext)
Jackie H 26:20 (20 du last rd, 15ghd)
Mary H 16:36 (10cal row, 10/10/15/15ghd, 17" box,superman)
Jill H 22:54 (15ghd,rom pistols)
Julie R 20:36 (20ghd,17")

CFKOP iPad said...

12:15pm
Julia m 17:58!20 dua/10romghd+ situps, ski pole
Sam b 10:07 situps/20 du/ski poles
Kevin h 16:05. Rom pistols
Kevin t 18:38 70ghd/sit-up
Lauren d 15:02 25DU/10 ghd+situps

Jenna said...

330
McHugh 21:20 (10du,abmat,fl)
Holly 16:45 (15dua,ghd rom)
Matt B 18:35 (15ghd rom, rom pistols)
Jenna 18:42 rx
Jacki 15:17 (last round 15ghd)

430
Regi 14:27 (abmat,fl)
Alex T 16:00 (1:oo dua, abmat,5 hip ext)
Joe M 14:05 (15du,10ghd, superman hold)
Donna G 17:10 (20du,,25ab,ball pistol, hip ext rom)
Jilla 12;55 rx
Olan 19:27 (15ghd,10 hip,rom pistol)
Josh Mc 17:59 (rom pistol)
Karen 17:08 (15ghd,10abmat,rom pistol)
Lea 12:53 (30du,10hip,15 ghd rom,pistol rom)
Denise W 17:10 sc
Anne B 15:00 (20du,fl,abmat,rom)
Danielle A 13:31 (1min dua,abmat,pistol rom)
Laura C 15:10 (abmat, sc, rom)

530
Larry 20:00 sc
Randy 17:20 rom pistol
Braden 15:52 rx
Raj 19:53 (rom pistol,abmat,superman)
Caitlyn b 20:07 (15ghd, pistol rom)
Alona 21:24 (rom pistol,du sc)
Joe S 15:29 rx
Emily E 21:24 (abmat last rd,superman,30du,rom pistol)
Josh P 17:05 (15ghd,rom hip, ball)
Shawna 21:39 (20dua,rom pistol to ball, abmat)

630
Andrew M 12:05 rx
Caitlin 15:55 (ghd and sit up,box)
Micah 16:00 (rom)
Brian =]
Mike Roth 17:38 (15ghd/10 abmat,10hip,rom)
Madhu 18:10 (20abmat,15du,box pistol rom)
Dave 13:59 (sit up,super)
Gia 18:09 (15du,ball)
Danielle G 17:40 (superman,25/15 ghd,rom)
Ashley Mc 14:18 (sit ups,super,box+pl,25du and su)
Jen C 15:05 (1/2 ghd/ sit up)