WOD 11/6/17 (plus a 5k coming this week!)

HEADS UP! Our Fall 5k will be THIS Wednesday! Please do NOT show up to the gym that day, but instead at the corner of Bear Creek and McKee. Our coaches will be stationed there, and will have their timers ready!

ALSO, please sign up for our Annual Holiday Throwdown! This will be a friendly (AND competitive!) in-house competition on December 9th. We want to have as many athletes there as possible. More details to come soon, but for now, SIGN UP!!

WOD
Strength:
Bench Press 4×8

Conditioning
AMRAP 4:
25/20 Calorie Row
25 Burpees
Max C2B Pull Ups
rest 4 minutes
AMRAP 4:
25/20 Calorie Row
25 Burpees
Max Toes To Bar
rest 4 minutes
AMRAP 4:
25/20 Calorie Row
25 Burpees
Max Clean and Jerk (135/95)

1 thought on “WOD 11/6/17 (plus a 5k coming this week!)

  1. DAN H BDAY WOD
    ANTHONY 27-16-
    DOMINQUE 12:20-6
    LUIS 13-17-3
    MARI 3PU-8K2E-3 (65)
    GREG 10-22-9 (115)
    MICHELLE 5RR-0-0
    DAN N 6-6-7 (65)
    CARLOS 1PU-9K2E-3 (115)
    MELANIE 2 PU-5-3 (65)
    DUSTIN 5-11-3
    ARTHUR MODIFIED

    CEASAR 10RR-8KUP-5(65)
    JEN 7-15-0
    BONDI 21-25-12
    MATT D 18-14-9
    SEAN 12-8-6 (105)
    CHRISTIAN 12 RR-5VUP-1 (65)
    DAN V 18-30-5
    DANNY 3RR-0-3 (30)
    RAQUEL 15BAND-8-5 (75)
    RICH 15PU-10K2E-4(95)
    AMANDA 9PU-7-11(65)
    MONI 3BAND-7K2E-4 (65)

    DEMARIS 19-17-11
    ART
    PAUL 5-7K2E-6- (125)
    JULIE 16-22-9
    DAMON 7PU-8-5 (65)
    LINDSEY 7-10
    KARA 14RR-15K2E-3 (75)
    SAIRA 10RR 12-K2E-5(65)
    BEA 🙂
    MICHELLE
    HARLEY 18-17-8
    ALICIA 5BAND-8K2E-3 (65)
    JACOB 10PU-25K2E-3 (135)
    CHRISTAL 10BAND-10-3 (45)

    LOU 8-5-1
    DANIELLE 7-7-3
    CHRIS P 5P-7-3
    AMY 12-19-4 (85)
    BECKY 13-18-7
    ALEX 18BAND-32K-77
    JOHN 24-12-10(RC)
    APRIL 9RR-10-4
    GRACE 32 (RR)-5K-10
    JOHNNY 7(B)11-4
    MACIE 11-9-9
    MAYA 8PU-20K-4PC
    RON 15-15-3
    EDDIE 16-20-8
    KELSIE 23 RR-21-13
    DIXIE 22RR-:)-8
    CURTIS 9-8-5

    BRIAN 20-21-10
    ANDREW 10-10-1
    CAMERON 23-22-9
    ASHELY 17-16-5
    ANDREA 22-16-5
    GOODWIN 15-17-4
    DAVIN 7P-16-4 (115)
    GINA 4-10-5
    CHARISSA
    ROSA 10B-1-9
    AARON 14-7-3
    MISSY 13:-10-6
    SHAWN 24P-21

    YESSENIA 10-12-3
    GUS 22-22-9
    MARC S 16-18-5
    ERIC A 9-12-7
    RICHIE M 17-16-9
    BETH W 14-15-5 (35)
    EMILY 20B-3PU-18 K2E-6RX
    JUDY O 12-30-K2E-6
    NANCY 🙂
    PAUL V 6-7-3
    ASH 10-12-5

    GABBY 12-10-5
    FRITO 17-16-2
    HERMY 2-0-0
    DANA 10-20K2E-2
    VERONICA 15-17-5
    SAM 8-12-7
    BELINDA 8-7-2
    JOHN V 9-12-5
    JULIAN 16-10-2
    CARLOS 13-6-2
    ALEJANDRA 5-0-0
    VANESSA G 3-2-1
    JEANNIE 5-9-3
    JUAN 21-21-3

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