3.03.2019

W.O.D. 3.4.19


Join Coach Aimee on Saturday for our Gymnastic Clinics!
$25 registration for CFKOP Members.
Limited spaces available.
CLICK HERE to sign up.








TEST DAY-RECORD RESULTS

Filthy Fifty 
 50 Box jump, 24/20 inch box 
50 Jumping pull-ups 
50 Kettlebell Swings (35/53#) 
Walking Lunge, 50 steps 
50 Knees to elbows 
50 Push press, 45/35 pounds 
50 Back extensions 
50 Wall ball shots, 20/14 pound ball 
50 Burpees
50 Double Unders

Quote: 
"Discipline is the bridge between goals and accomplishment." 
- Jim Rohn

10 comments:

CFKOP iPad said...

Nikki 23:19 vup/20#wb/ 45pp
Laura s 28:30 rus/ kr/gm35/ 25DU

CFKOP iPad said...

Kevin b 25:52rx
Mike pi 30:53 romkte/2min dua +100su

CFKOP iPad said...

Theresa 25:48rx
Marla 25:08 150su/romkte
Jess m 28:22 17”/ gm / kr
Matt d 32:22 step20/35/14
Holly f 33:52 kr/dua
Neil do 32:33 rom

Jenna Kenny said...

Matt k 21:33 rx
Larissa 19:25 (30 reps, rom, 10#)
Lucas 26:16 rom kte
Mak 29:54 rom kte

Manisha said...

Jeremy D 26:38 Rx
Ben M 35:40 Rx
Mike San 22:03 dirty thirty/V-ups/14# wb

Jenna Kenny said...

330
Justin 23:09 (45, rom)
Jenna 28:19 rx
Jill h 19:13 (30 reps- rom kte)
Lea 15:00 (30 reps)
John mc 28:35 (20 wb, 20 burpee, 20 dua)
Subhan 26:38 rx

430
Keith 28:39 (30 kte,wb,bj, burpee)
Tunde 19:25 sc
Roberto 30:44 (45, Superman)
Yex 26:16 (10#, 12 du/80 su)
raj 18:52 (30 reps, floor kte,Superman)
Caitlyn 29:22 (kte rom)
Esra 24:41 (30 reps, rom kte)
Karen m 21:03 (30 reps,floor kte, dua)
Mike m 24:22 (30 reps)
Alex tu 28:20 (30 reps, 35 kB, 14wb, kte rom)
Tori 34:10 (50 su, 25 cal ski, kr, step up)
Olan 39:23 rx

Stephanie Vincent said...

shawn 20:00 30reps/44rus/gm/100 su
Micah 25;55 some ROM Kte
Kev T 28:55 No wb
Pete 27:40 romkte
cal 29:10 35/rom/dua
Vinnie 27:44 rx PR!
Alona 31:10 rx

Jenna Kenny said...

530
Rehka 23:20 (30 reps, 15#, 50 su)
Josh S 33:37 su
Sam B 25:31 (kte, rom, superman)
Jamie 23:03 (v ups)
Cory 29:32 rx
Erinn 25:20 (kr)
Alex th 26:53 (kte rom)
Erin M 28:14 (dua)
Joe S 26:06 rx
Becky 29:38 sc
Marissa 29:00 rx
Bhargav 29:45 (40 reps) sc
Dana D 25:30 (superman, rom kte)

Keith B said...

6:30

Braden 25:37 Rx
Erik 25:18 30s 20"/14#
Natalie 25:47 Rx
Sarah 25:30 30's 60su
Brian S 27:56 Rx
Eva 24:45 30s 150su
Fayth 18:48 30s k2eROM
Steph C 18:09 30s 30# k2eROM

danielle Gambone said...

Neil 33:12, KR
Mike R 27:34 RX PR
Sid 32:40, 25 burpees, KR,DUA
Alex B 32:34 25 dubs, 13 in box, KR
Mark S 28:21 V-ups
Missy 32:34, KR, 17in box, 20 dubs, 12# wb