11.04.2018

W.O.D. 11.5.18


Front Squat
3-3-3-3-3

Cash out:
For time:
5 Front Squats
50 Double Unders
4 Front Squats
40 Double Unders
3 Front Squats
30 Double Unders
2 Front Squats
20 Double Unders
1 Front Squat
10 Double Unders

(Use 60% of your 3RM for the cash out)
(time cap - 7 minutes)

Community Note:
Join Coach Aimee Thursday for our Chest to Bar Clinic! 6:30pm- 7:30pm

 Quote: 
"Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence." - Helen Keller

Photos:






at

11 comments:

  1. ManishaNovember 5, 2018 at 6:43 AM

    5:15a
    Kevin B 205, 3:45 Rx
    Jamie Sp 195, 3:21 Rx
    Mike San 165 5:57 Rx
    King 175 4:44 Rx
    Laura S 115, 8:37 (cap)
    Susan A 135, 5:00 (50SU)
    Colleen 135 PR! 4:15 Rx
    Jaimie O 145 PR! 6:15 DUA
    Sean 245, 3:24
    Theresa L 130, 4:16

    ReplyDelete
  2. Aimee LyonsNovember 5, 2018 at 10:23 AM

    6am
    jeff g 155 7:00 2xsu
    mike pi 245 cap dua
    matt d 165 5:12 2xsu
    laura a 145 4:05rx
    chip 245 6:22

    7am
    anna c 105 6:11 10-8-6-4-2 A.Bike
    joelle 135 6:29 15-12-9-6-3 DU
    Raj 235 6:00rx
    annie r 113 5:56rx
    joe c 135form 5:17 135
    jess m 115 6:14rx
    marla 135 5:36 12-10-8-6-4-2

    ReplyDelete
  3. Aimee LyonsNovember 5, 2018 at 10:43 AM

    9:30 AM
    Jackie 165 4:29 (1/2 DU)
    Mary 125 4:23 (1/2 DU)
    Keith B 335 (5:50 RX)
    Jeremy 205 4:21 135#
    Manisha 105 4:04 Rx
    Jessie 135 7:15 85#/DU scale
    Kevin H 275 PR 3:47 Rx
    Chris 205 PR 7:00 10 DU/per
    Patricia 115 6:25 1/2 DU

    ReplyDelete
  4. CFKOP iPad November 5, 2018 at 1:15 PM

    12:15pm
    Rich a 340 3:11rx
    Remer 245 3:08rx
    Jess a 105/3:39 su
    Meredith 155 4:23 2xsu
    Cherie 125 cap dua
    Pete dua
    Jonathan t 285 cap dua

    ReplyDelete
  5. Stephanie VincentNovember 5, 2018 at 3:55 PM

    Villanova
    Frank M 195 6:07
    Cate G 113 5:20Rx
    Heather H 125 3:48 (12/10/8/6/4 DU)
    Matt K 285PR (300x1PR) 3:21Rx
    Subhan 215 5:26 2xSU
    Bri C 85 5:25 1.5xSU
    Mike M 175 6:22 1/2DUA

    ReplyDelete
  6. MarkNovember 5, 2018 at 4:29 PM

    5:15a addition:
    Mark Sp. 225 5:05 Rx

    ReplyDelete
  7. Aimee LyonsNovember 5, 2018 at 7:56 PM

    3:30
    Mak 145 :) cap
    John T 300 PR 6:53 SU DU mix
    Ina 90 6:21 (1/2 DU)
    John Mc 200 (fun was had)
    Nicole Mc 145 6:14 75#floor DU-10
    Rahman 185 6:47 DU/SU
    Cal 305 PR 6:02 185# DUA
    Mark P 345 Cap DUA
    Holly F 105 5:41 10 DUA

    ReplyDelete
  8. Aimee LyonsNovember 5, 2018 at 8:01 PM

    4:30
    Possum 275 4:23 Rx
    Steph C 105 4:53 1/2 DU
    Nikki M 165 3:49 @ 125#
    Dana D 145 3:38 rx
    Fayth 105 6:55 10 DU
    Mike M 185 5:15 95/SU
    Karen M 185 cap :)
    Julie R 155 8:05

    ReplyDelete
  9. Rachel SpringNovember 6, 2018 at 10:50 AM

    7:30 Dudez

    Alan 100 PR! (to 24" box); 4:22 (65# to 20", 10 plate jump)
    Marissa 165; 4:58 @ 105
    Michael Roth 215 PR!; 3:58 @ 130
    Noel 220; 4:43 (30-25-20-15-10 DU)
    Esra 155; 5:50 @ 95 (1/2 DU)
    Dave N 245; 6:13 @ 145
    Neil 315 PR!; 8:21 cap @ 185

    ReplyDelete
  10. Keith BNovember 7, 2018 at 8:07 AM

    5:30

    Braden 245 2:53
    Joe S 305 3:03
    Rand 225 3:40
    Jill A 200 :)
    Jazz 75 3:58 dua
    Alona 145 6:41
    Alex Th 105 5:20 dua
    Samson 155 :)
    Sam F 155 4:07 dua
    Kayla 195 2:31
    Adam 235 3:53 1/2 du
    Liz 110PR! 6:00 1st Rx with DUs!!!
    Amy B 110 7:00
    Gia 110 4:05 su
    Trine 85 7:25 su
    Reikha 60 7:10
    Shawna 115 cap
    Alison - -
    Yasmine 110 7:00
    Ari 225 7:11 1/2 du

    ReplyDelete
  11. Keith BNovember 7, 2018 at 8:08 AM

    6:30

    Kate S 169 PR! 4:43 1/2 du
    Caitlyn 140 PR! 4:29
    Michael C 174 PR! 7:10
    Danielle 165 3:49
    Kim 75 7:10
    Sarah 120 7:33
    Ashley Mc 85 5:33 1/2 dubs

    ReplyDelete