4.17.2018

W.O.D. 4.18.18


CrossFit Endurance is BACK...It begins this Thursday at 6:00 PM with coach Tim.
Meet at the Upper Merion Track, 435 Crossfield Road


Join us on Friday April 20th for a Special Workout (5:30 PM) and Screening of "The Ataxian" (6:30 PM) all to benefit FARA, Friedreich's Ataxia Research Alliance... $20 suggested donation.

TEST DAY- RECORD RESULTS

"Kelly"
5 Rounds for time of:
Run 400 meters 
30 Box jumps, 20/24 inch box 
30 Wall ball shots, 14/20 pound ball  to 9/10ft

(CLICK HERE to compare to 1.20.18)

Quote:
“Success seems to be connected with action. Successful men keep moving. They make mistakes, but they don’t quit.” 
 – Conrad Hilton

5 comments:

Tim P said...

515/6/7am Rizzults

Alex 22:10 Rx (3 rounds)
Holly 21:13 (17"box, 3 rounds)
Mike S 32:50 (15wb/per round@14#)
Laura Smith 34:02 Rx
Manisha 37:20 Rx
Ben M 37:34 Rx
Theresa 28:!6 Rx
Ellie 32:25 Rx
Kevin B 28:11 Rx
King 31:06 Rx
Mark Spak 29:00 (squat jumps)

Dana D 28:26 Rx
Jeremy 25:08 Rx
Angelo 22:55 Rx
Justin 26:19 Rx

Kate C 33:30 Rx
Kate S 32:50 (10#wb)
Megan O'N 26:25 Rx
Lauren H 26:32 (200m run/20reps/20reps)
Esra 28:32 (200m run/20reps/20reps)
Jess M 31:13 Rx
Daniele G 29:31 Rx
Matt D 27:36 (20bj/17"box/14#wb)
Neil 34:34 Rx
Nikki 23:04 Rx
Anna 32:13 air bike sub

CFKOP iPad said...

9:30 AM

Jackie H. 19:33 bike(20 cals),10# ball, 3 rounds
Jill H. 20:26 Rx , 3 rounds

Pam G. 23:27 Rx

CFKOP iPad said...

12:15 EXP

Kevin T. 31:15 Rx
Tim H. 17:55,4 rnds,250m row,20 bj,20 wb
Meredith H. 30:27,200m row,20" stepup,
Olan S. 21:29,3 rnds,Rx
Matt T. 31:49,14# wb
Sam B. 28:49 Rx
Steph V. 26:22,200m,13" stepup,20# slam ball

Stephanie Vincent said...

4:30pm
lea w 28:08rx
rich a 29:13rx
dave h 28:06rx
randy m 28:42 rx
rob p 37:10 14#
manny r 36:04 20/14
lydia r 28:30 13/6/4rnds
mike m 36:10 20/14rom
mark c 31:50rx
dani a 31:13rx
karen m 36:56rx
alex th 37:00 12#

5:30pm
Jenna k 33:18rx
matt s 25:05rx
josh m 27:23 rx
alona k 28:51 rx PR!
Caitlyn B 23:09 20/14/3RNDS
Remer 22:25Rx
Emily E 28:15 20/14/4Rnds
kyle g DNF
jacki r 22:44 rx
braden r dnf
kelsey y 25:03rx
laura a 25:25 rx
JP 27:45 rx

Jenna Kenny said...

630
Bill p dnf
Matt e 34:59 rom
Dan m 29:48 (step ups)
Gia 33:48 rx
Mike c 33:32 (14#)
Candy 34:20 (4 rds, 10#,7’)
Sam f 32:00 (14#)
Greg a 31:36 rx
Jeff h 32:42 rom
Liz 32:57 (step ups,10#)
Mariana 31:37 rx pr!
Micah 33:15 rom

Rachel 33:40 rx
Michelle k 35:37 rx
Greg h 35:31 rom
Bryan 35:00 (9’)