4.22.2019

W.O.D. 4.23.19







For time:
800 Meter Run
5 Rope Climbs (20ft)
30 Dumbbell Front Squats (35#/50#)
4 Rope Climbs (20ft)
25  Dumbbell Front Squats (35#/50#)
3 Rope Climbs (20ft)
20  Dumbbell Front Squats (35#/50#)
2 Rope Climbs (20ft)
15  Dumbbell Front Squats (35#/50#)
1 Rope Climbs (20ft)
10  Dumbbell Front Squats (35#/50#)
800 Meter Run


Community Notes:
CrossFit Endurance BEGINS on Thursday (4/25) with Coach Tim at 6:00 PM at the box.

Join Coach Tim on Saturday at  8:30 AM at Road Runner in Town Center for a FREE workout consisting of a station rotations including strength and bodyweight movements. Then there will be a shoe fitting and a trail run after to get in the endurance season spirit! Starts at 8:30am

 Join Coach Jenna on Saturday at 10:30 AM Workhorse Brewing Co. for an hour long workout plus a beer or cider after!

Quote: 
“Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy.” 
—Norman Vincent Peale

7 comments:

Jenna said...

515am
Christine =]
Laura =]
Kevin B 26:55 (45#)
Jamie S 32:38 (4@20',11@15')
Mark Sp 37:35 rx
Andre =]
Ellie 26:15 (15',25#)
Sean S 34:54 rx
Ben 43:42 (45#)
Dana 34:18 rx
John King 32:38 (15', 40#)
Theresa 30:20 (25#)
Mike S 30:20 (15', 25#)

6am
Meg =]
Chip 33:05 (15', 30#)
Jeff 34:00 (9 total reps, 20#)
Mike M 31:47 (15')

Jenna said...

sorry 6am= Mike P**

Evie said...

7am
Anna C 22:50 rope pulls
Lea W 24:23 15'
Emily R 20:51 rope pullup
Sam B 20:48 rope pulls
Nikki 22:01 strict pulp

930
Aimee 29:44 RX
Cate 34:07 (5@20' rest at 15')
Chris R 39:41 RX
Larissa 28:25 25# 2 10'RC/round
Shawn 25:12 rope pull 35#
Emily G 26:48 7 RC @15' total
Jackie H 26:46 1 RC 15'/round 30#
Susan A 28:08 25# RC to 15' 2/2/1/1/1
Jill H 24:14 1 RC/round to 15' 25#
Noel 43:56 RX

Jenna said...

1215
Tim H 27:00 (1600m bike/ c2)
Matt t 26:19 (35#, 15’, 5/4/3 to 20 reps)
Jenna 33:31(15’)
Dana h 31:34 (15’)
Subhan 33:15 (15’)
Bridget 32:16 (15’)
Marissa 29:54 (30#, 15’)
Randy 28:26 (40#)
Kevin h 28:23 (35#, 15’)
Jessie 32:14 (20#, 3/3/2/1/1 rc to 15’)
Samson 31:08 (40#, 15’)
Rich a 38:46 rx
Jess a 28:47 sc
Pete d 38:47 rx
Carl 34:00 rx (+3 high ropes)

Masters
Steph v 14:07 (20# rom, 20/15/10/5 rr,fs 1600m)
Pam 17:39 (rr/ goblet squat, 44#)
Mae 18:38 (15# db, rr)
Anne b 26:15 (15#, 10’ ski)
Terry 21:56 (15#, 3/2/1/1)

Villanova
Matt k 26:26 rx
Tyler k 27:59 (15’)
Kira k 31:28 (1, 20’ rc/ rd, 15’)
Mike m 30:30 (40#, 15’)
Ashley m 29:30 rca
Bri 27:38 (25#, rca)
Heather 29:16 (30#, 15/10’ rc, 1/2.5 mile bike)

Jillian Archibald said...

5:30
Jeff P. 29:04 rx
Andrew M. 27:43 rx
Erinn M. 26:40 (15'att, 30#)
Merna 36:20 (15#, rope pull+wrap)
Rekha 35:48 (15#, rope pull+wrap)
Sara W. 36:18 (12#, rope pull+wrap)
Shawna 37:56 (25#, 2-3 pulls)
Lauren H. 31:41 (1 RC/rnd, 15', 30#)
Esra 34:25 (30#, 2-1-1-1-1 rc, 15')
Josh Mc. 31:34 45#
Alex Th. 33:16 15'
Alona 31:40 rx
Sam F. 32:22 35#
Dan M. 33:08 35#
Colleen 29:30 15'

6:30
Yex 28:38 (3 rope pulls)
Michael C. 31:42 (35#, 15')
Sara J. 32:13 (20#, RCA)
Jake 34:30 (25#, RCA)
Jess M. 23:45 (bike, rope pulls x3)
Phani 34:39 (30#, 15')
Chak 34:30 (35#, 15')
Natalie D. 21:45 (strict pull ups x2)
Dani 31:15 (15')
Cory 31:15 (all but 1 RC)
Kim 31:06 (12#, 15')
Mike Mc. 30:36 (10', 25#)

Danielle Gambone said...

Rob C 27:00,5,4,3,2,1 pulls,#30
Dave 38:47,15ft,#40
Alex 29:52,#20,3,3,3,2,1 10ft
Missy 31:02,#20,2,2,1,1,1 10ft
Mike R 28:07,15ft,#45
Greg 33:25,#35
Joao 31:47,15ft, #40

Stephanie Vincent said...

430
Remer 26:24 (short ropes)
Jen C 28:21 (3-3-2-2-1 to 15', 30#)
Erin 30:36 (30#, 15')
Jill 33:59 rx
Danielle 25:41 (15')
Roberto 30:58 (40#,15')
Hasan 35:00 (35#, 5@20, rest at 15')
Mak 30:30 (5-4-2-2-1 to 15')
Matt B 32:22 (40#, 15' 3-3-2-2-1)
Karen 29:55 (3-3-2-2-1 to 15')
Andrea 26:50 (25#, 10' 3-3-2-2-1)
Donna 23:26 (25#, 3-3-2-2-1 15')