RD January 8, 2013 at 6:45 am 0500 “SPEED DAY” K/S: FARMER/ WAITER WALKS, WITH PRESS (3RDS), GHD S/U, BACK EXT, SEATED POWER CLEAN (3RDS). 6RDS OF EMOTM OF 15SEC MAX EFFORT AERODYNE AND 5KBS JODIE: 1POOD RICH: 1.5POOD 5MIN OF EMOTM OF: 3 MEDBALL CLEANS, 3 PULL UPS RICH: 20# JODIE: 14# [ON SPEED, EFFICIENCY AND FORM] WELCOME ABOARD RICH!!!!!!
Coach Nick's Class January 8, 2013 at 6:57 am 6AM lESLEY 19;48 #65 Josh C 18:36 #65pc #45th Jamie: 20:24 #55 last 5 at 45 su Sergio 19:18 #115/#65 su
Kelsy January 8, 2013 at 7:38 am Has anyone else noticed that the DATE on the daily wods still reads 2012?
Meagann January 8, 2013 at 5:25 pm 6 sets of Back Squats: 5@80% -145# 3@85%- 155# 1@90%- 160# 10@65%- 115# 10@65%- 115# 10@65%- 115# Michael : 3rds 800m run, 50 ghd back ext, 50 sit ups: 25:45
Coach Shelly's Class January 8, 2013 at 6:02 pm Jackie V 22:00 35# 300 SU April K 22:10 45-35# 300SU kelsy 18:22rx Anthony 23:00 RX Cameron 24:00 75# SU Bryant 31:42 110#/ 50 du, 150 su
Coach JD's Class January 8, 2013 at 6:48 pm 5pm Mike F 20:28 95# Ari 20:22 55# w/3x su Jamie 20:27 du attempts Mike L. 14:12 RX
Coach Nick's Class January 8, 2013 at 8:26 pm 7PM Coach Nancy 10:42rx Rosemarie(Rosie)= 21:15(need more practice with power cleans and thrusters :/) Gerry 19:48 #95 SU Sagie 19;20 #45 300 single Corey 23:13 3x singles Cliff 19:26 rx Liz C: 29:28 65# singles Javier 28:00 #85 s Shayne 30:00 95 300 singles Jullian 35:00
0500
“SPEED DAY”
K/S: FARMER/ WAITER WALKS, WITH PRESS (3RDS), GHD S/U, BACK EXT, SEATED POWER CLEAN (3RDS).
6RDS OF EMOTM OF
15SEC MAX EFFORT AERODYNE AND 5KBS
JODIE: 1POOD
RICH: 1.5POOD
5MIN OF EMOTM OF:
3 MEDBALL CLEANS,
3 PULL UPS
RICH: 20#
JODIE: 14#
[ON SPEED, EFFICIENCY AND FORM]
WELCOME ABOARD RICH!!!!!!
6AM
lESLEY 19;48 #65
Josh C 18:36 #65pc #45th
Jamie: 20:24 #55 last 5 at 45 su
Sergio 19:18 #115/#65 su
Has anyone else noticed that the DATE on the daily wods still reads 2012?
9NERS
Trevor w: 18:28 rx
CASEY 20:28 (55LBS)
Monica 18:34 45#, singlesx3
6 sets of Back Squats:
5@80% -145#
3@85%- 155#
1@90%- 160#
10@65%- 115#
10@65%- 115#
10@65%- 115#
Michael : 3rds 800m run, 50 ghd back ext, 50 sit ups: 25:45
Jackie V 22:00 35# 300 SU
April K 22:10 45-35# 300SU
kelsy 18:22rx
Anthony 23:00 RX
Cameron 24:00 75# SU
Bryant 31:42 110#/ 50 du, 150 su
5pm
Mike F 20:28 95#
Ari 20:22 55# w/3x su
Jamie 20:27 du attempts
Mike L. 14:12 RX
1800
Eric Guzman 22:06 RX
Pablo 11:40 RX
Ricky 20:22 95#
7PM
Coach Nancy 10:42rx
Rosemarie(Rosie)= 21:15(need more practice with power cleans and thrusters :/)
Gerry 19:48 #95 SU
Sagie 19;20 #45 300 single
Corey 23:13 3x singles
Cliff 19:26 rx
Liz C: 29:28 65# singles
Javier 28:00 #85 s
Shayne 30:00 95 300 singles
Jullian 35:00
10
Tanya 13:45 Rx