WOD Like a Girl

9.17.10 - Friday

mainpage WOD (at KOP)
9-6-3 of 115# thrusters & muscle-ups

time: 11:47

Scoreboard

WEIGHTLIFTING:

Deadlift - 270# (12/10)

Sumo-deadlift - 275# (1/14)

Shoulder Press - 115# (8/12)

Push Press - 150# (8/12)

Push Jerk - 160#x2 (9/2)

Split Jerk - 180# (3/12)

Rack Jerk - 190# (10/12)

Clean (full squat) - 170# (7/12 & 10/13)

Power clean - 165# (2/15)

Clean&Jerk - 170# (1/13)

Bench - 145# (8/12)

Back Squat - 225# (11/12)

Front Squat - 185# (8/12)

OHS - 180# (7/14)

Thruster - 150# (8/12)

Snatch - 130# (6/12)

Power Snatch - 113# (7/14)

CONSECUTIVE EFFORTS:

Double Unders - 125 (3/11)

Pull-ups - 48 (10/12)

Muscle-ups - 8 (3/11)

Push ups - 75 (2/12)

RUN/ROW:

400m run - 1:22

800m run - 3:15 (2/12)

1600m run - 6:52 (10/14)

500m row - 1:55 (2/11)

2000m row - 8:52 (10/12)

BENCHMARK:

Cindy - 19

Diane - 4:06 (8/12)

Grace - 3:13 (9/10)

Fran - 3:43 (10/12)

Men's Fran - 11:52 (2010?)

Angie - 18:40 (11/11)

Helen - 9:18 (2/11)

HELLen - 24:27 (7/10)

Blog Archive

► 2015 (10)
- ► February (10)

► 2014 (89)
- ► September (13)
- ► July (39)
- ► February (11)
- ► January (26)

► 2013 (108)
- ► October (12)
- ► September (1)
- ► June (18)
- ► May (17)
- ► April (8)
- ► March (32)
- ► January (20)

► 2012 (238)
- ► December (25)
- ► November (15)
- ► October (17)
- ► September (20)
- ► August (17)
- ► July (17)
- ► June (25)
- ► May (11)
- ► April (33)
- ► March (19)
- ► February (10)
- ► January (29)

► 2011 (329)
- ► December (14)
- ► November (19)
- ► October (21)
- ► September (21)
- ► August (30)
- ► July (29)
- ► June (21)
- ► May (27)
- ► April (20)
- ► March (25)
- ► February (29)
- ► January (73)

▼ 2010 (422)
- ► November (34)
- ▼ October (65)
- ► August (15)
- ► July (51)
- ► June (46)
- ► April (23)
- ► March (188)

About Me

Nikki: Head Coach & Owner at Iron Cross Athletics - Home of CrossFit Phoenixville

View my complete profile

Followers

Simple theme. Powered by Blogger.