WOD: 7/13/15

Strength
Back Squat: 4 x 3
Heavier than last week

Conditioning
4 Rounds:
200m Run
10 Pull Ups [Advanced: Dead Hang]
5 Power Snatch (95/65)
10 Overhead Squats (95/65)

If the load is too heavy to do overhead squats with good mechanics, switch to Front Squats.

This coming Saturday will be this month’s Bring-A-Friend day. Β With holidays and events happening, we’ve had to delay it, but tell your friends to be here this Saturday by 10!

5 thoughts on “WOD: 7/13/15

  1. 5:30AM
    Patrick M- 15:00 Rx* (Row)
    Steve B- 13:34 Rx
    Dan V- 10:19 Rx
    Brian F- 11:15 Rx*
    Erin F- 14:15 Rx
    Monica- 16:47 (G/F/35 PS)
    Luis L
    Amy S- 11:22 (3/*/55)
    Melanie C- 16:47 Rx
    Julie C- 12:34 Rx
    Desiree Z- 16:13 Rx
    Beatrice- 16:04 Mod
    Lou S- 12:05 Rx*
    Greg H- 12:31 (75/F)

    CF Lite
    Cindy L- 12:06 (3/RR/F/KB)
    Art DJ- 12:15 Mod
    Caitlyn- 14:54 (55F/RR/KB)
    Kelli D- 13:05 (3/F/RR)
    Leslie M- πŸ™‚ (3/55)

    8AM
    Nisha- 13:04 (RR/85)
    Luciana- 14:05 (55)
    Matt VH- 13:44 (3)
    Michelle M- 13:20 (3Rds/55)
    Maria- 11:00 (B/45)
    Dina- 10:48 (Mod)
    Dominique- 13:46 Rx
    Eric- 14:53 (3)
    Sid- OW
    Alexa- OW
    Demaris- OW

    9AM
    Tamara
    Dave- 13:20 (85/3)
    Nicole- 14:13 (BS)
    Amber- 12:42 (3)
    Jeremy- 13:12 Rx
    Josh- 16:24 Rx
    Liv- 13:56 (3/FS)
    Holly- 11:03 Rx
    Chris H- 14:10 (3/B)
    Arthur- 12:00 (3/B/75)
    *Anne- 13:25 (RR)
    *Vetle- Norway
    Jen- 11:52 (Row/55/RR)
    Alyssa- 16:58 (RR/55/FS/Row)

    3:30PM
    Eddie- 12:48 (3/RR/55)
    Alex- 12:53 (3/RR)
    Sarah
    Ryan- 14:48 (75)
    Cuttone- 11:49 Rx
    Carson- OW
    Tara- 15:40 Rx
    Sue- 13:28 (3)
    Taylor- 12:20 (B/35)
    Shawn

    4:30PM
    Ron- 11:48 Rx
    Missy- 14:55 (B/R/FS)
    Paul- πŸ™‚
    Becca- 14:23 (45)
    Travis-14:48 (FS-35/G)
    Stuart- 3+10 PU (FS)
    Corbit- 14:50 (FS)
    Connor- 14:05 (45/FS/G)
    Case V- 14:34 Rx* (Strict)
    Andrew- 13:40 Rx
    Michelle- 15:36 (2Rds)
    Carlos- 13:02 Rx
    Judy O- 13:01 (RR/35/FS)
    Camron- 13:58 Rx

    5:30PM
    Amy P- 15:43 (FS)
    Manuel- 13:31 Rx*
    Dom- πŸ™‚
    Jessica- 12:00 (3Rds)
    Goodwi- 15:51 Rx*
    Raquel R- 14:33 (45/FS)
    Vanessa L- 16:20 (Mod)
    John S
    Isaac- 13:42 (75)
    Spencer- 10:16 (35)
    Veronica T- 12:50 (RR/35)
    Dixie S- 15:05 (45/Blk)

    6:30PM
    Sam G- 13:19 Rx
    Belinda- 12:38 (3Rds/55)
    Juan L- 15:56 Rx* (Strict)
    Merci- 15:55 (55/RR)
    Lauren- 14:50 (35)
    Dodie- 13:52 (3rds/55/RR)
    Kyley D- 13:48 (3Rds/FS)
    Edgar- 2rds (FS)
    Yessenia- 15:38 Rx
    Janelle- 16:52 Rx
    Alejandra- 13:03 (3Rds/55/B/RR)
    Krista V- 3Rds (RR/P/55)
    Sam C- 16:24 Rx

  2. certainly like your web-site however you need to take
    a look at the spelling on quite a few of your posts.

    Many of them are rife with spelling issues and I
    find it very bothersome to inform the reality then again I will definitely come again again.

Leave a Reply

Your email address will not be published. Required fields are marked *