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10.24.14

How embarrassing, I announced the wrong party yesterday.

Halloween Costume Party this Saturday 7pm at Coach Clayton’s house.

Toes through Rings

Toes through Rings

Death by Pull-ups

Death by 10m

Death by Push-ups

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10.23.14

 

Coaches

Coaches

7 minute AMRAP:
14 Weighted Sit-up (15/10)
7 Shoot Through
7 Double KB Swing (24/16)
14 Tuck Jumps

Rest 7 minutes, then do it again

Name WOD
Chloe 9+12 (rx)
Chelsea 9 (rx)
Jason 8+15 (rx)
Neil 7+35 (rx)
Matthew 7+22 (rx)
Owen 7+15 (rx)
Laura 7+15 (rx)
Jesse 7+8 (rx)
Brett 7+3 (rx)
Tara 7+2 (rx)
Amelia 7 (rx)
Matt E 6+36 (rx)
Jake 6+28 (rx)
Ambrose 6+9 (rx)
Andrew 6+7 (rx)
Kera 8+38
Kim 8+35
Pedro 8+35
Laura 8+14
Rachel 8+11
Margaret 8+8
Jody 8+1
Elyse 7+39
Greg 7+29
Sam 7+7
Vernon 7+5
Yoshi 7+4
Tiffany 6+47
Lucy 6+35
Noah 6+29
Dave 6+20
Judah 6+18
Lisa L 6+11
Forest 6+11
Harper 6+7
Andy 4+31
Steve 4+14
Beginner Class
Name WOD
Mike B 12+36
Lacee 12+26
Jon 11+10
Philip 10+20
Durkee 10
Autymn 8+20
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10.22.14

 

Coach Norm overhead squat

Coach Norm overhead squat

Power Snatch + Snatch balance 3-2-1-3-2-1

EMOM 10 minutes, alternating:
5-10 Ring Dips
2 Shuttle Sprint

For time:
Run 800m
Row (1000/800m)

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10.21.14

CrossFit Park Hill Powerlifting Competition
Sunday, November 9th

Women register here (15 spots available)
Men register here (15 spots available)

We are hosting a fun weightlifting meet for you, right here at CFPH.
This is for every ability level and every strength level.

Powerlifting has three events: Back Squat, Bench Press, Deadlift
You lift the weights that are at YOUR ability level. Oh and prepare to get a few PR’s

For time:
30 Box Jump (30″/24″)
30 Chest-to-bar Pull-ups
30 KB Swing (32/24)
30 Weighted walking lunge (43/30)
30 Knees-to-elbows
30 Push press (43/30)
30 Good Mornings (15/10)
30 Wallball (20 to 11′ / 14 to 10′)
30 Burpees
30 Triple-unders

Name WOD
Jason 21:51 rx
Jon W 28:48 rx
Neil 31:58 rx
Owen 38:28 rx
Chloe 17:36 1
Chlesea 19:16 6
Liz 22:26 6
Katherine 22:39 3
Laura 23:22 8
Armando 23:37 1
Casey 24:00 1
Michael D 24:07 1
Noelle 24:34 3
Michael 24:51 1
Szabina 26:02 2
Ryan B 26:12 1
Erika 26:36 4
Laura M 26:41 4
Andrew 26:45 3
Sam 26:46 1
Caroline 27:13 4
Andy C 27:44 m
Donald 27:53 2
Stephanie 28:12 2
Kim 28:30 3
Noelle N 29:12 3
Amelia 29:18 1
Mike F 29:31 1
Matthew 30:19 1
Eric 30:22 2
Margaret F 30:40 5
Fawn 30:53 4
Mike B 30:53 3
Kara 31:13 3
Matt E 31:13 1
Derrick 32:16 3
Sarah V 32:45 4
Kyle 32:48 3
Nadia 33:15 1
Kera 33:16 1
Lacee 33:59 1
Lisa A 34:14 5
Steve 34:14 2
Kelly 34:43 6
Meg 40:12 2
Jake DNF
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10.20.14

Big Congratulations to all of our lifters at the FRCF Fall Weightlifting Meet.
Chloe, Andrew, Phillip, Margrette, Patti, Mary, Harper, Sarah, and Neil

Park Hill Weightlifting Club took home Second place in the women’s team competition

So proud of all of you and the hard work you put in to get there.

“Fractured Fran” 5 rounds for time:
9 Thruster (43/30)
9 Pull-up

EMOM Deadlift Ladder
Start at 50% of 1RM, add (5/3kg) per lift until failure

Name “F Fran”
Donny 4:05 (rx)
Mike D 4:27 (rx)
Shayla 5:13 (rx)
Sam 5:32 (rx)
Chloe 5:33 (rx)
Jon 5:42 (rx)
Jason 5:49 (rx)
Sterling 6:21 (rx)
Katherine 6:22 (rx)
Armando 6:30 (rx)
Matthew 6:41 (rx)
Owen 7:20 (rx)
Patti 7:33 (rx)
Casey 7:40 (rx)
Jody 8:04 (rx)
Abraham 8:06 (rx)
Jacob 8:20 (rx)
Amelia 8:20 (rx)
Steph 8:43 (rx)
Philip 9:08 (rx)
Johnny 9:14 (rx)
Dave S 9:29 (rx)
Donald 9:37 (rx)
Noelle 9:41 (rx)
Meg B 10:50 (rx)
Mike K 11:07 (rx)
Jesse 12:05 (rx)
Mahony 4:47
Tom 6:25
Sabra 6:35
LBK 6:47
Kara 7:59
Tara 8:03
Durkee 8:05
Erin 8:15
Sup 8:21
Julianne 8:40
Joan 8:40
Laura 8:45
Nadia 8:50
Lisa L 9:11
Tamara 9:12
Lindy 9:30
Rachel 9:39
Erika 9:40
Liz 10:02
Josh 10:46
Steve 11:00
Grant 11:04
Andrew 12:00

 

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10.18.14

Run 1 mile Time Trial

Sprint 60m @70%, 80%, 90%, 2 x100%

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10.17.14

For time:
30 Clean & Jerk @ 50%
*No Push Press

Weighted Plank @ 50% BW

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10.16.14

We several athletes lifting this weekend at the FRCF Fall Weightlifting Meet
They would love to have your support as many are competing for the first time

Saturday Noon – 2pm: Chloe Cable

Saturday 2 – 4pm: Andrew Griffin, Phillip Prewitt

Sunday 10 – Noon: Margrette Castro, Patti Kato, Harper Bolz-Weber, Mary Graham

Sunday Noon – 2pm: Sarah Durkee

Sunday 2 – 4pm: Clayton Putman

Sunday 4 – 6pm: Neil Allman

ready for liftoff

ready for liftoff

3 rounds for total reps,
:90 – :60 – :30 at each station:
Box Jumps (24″/20″)
Reverse Wallball (14/10)
Burpee w/o push-up
Ring Row
Goblet Squat (24/16)
Back Extension

Name Total
Brian 451
Szabina 420
Chloe 397
Jason 395
Tiffany H 395
Lacee 394
Chelsea 393
Tara 376
Noelle 375
Sam 372
Jonathan 372
Noah 370
Matthew 368
Isaac 367
Mike S 366
Stephanie 353
Noelle 352
Mike 350
Owen 349
Shayla 342
Caroline 340
Donald 339
Kerry 338
Liz 337
Andrew 335
Pedro 335
Erin 334
Mike D 333
Jacob 332
Mike K 328
Tom 328
Nadia 326
Janie 321
Lisa 309
Ambrose 305
Michelle 301
Rachel G 298
Heather 297
Margaret 285
Grant 275
Derrick 274
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10.15.14

wallballs

Broken 2k For time:
4 x Row 500m, Rest 3 minutes

ME Handstand Hold

3 rounds for DU reps:
2 Deadlift @80%
5 Burpees
ME Double-unders
*No rest allowed

Name WOD
Josh 6:32
Jason 6:35
Paul G 6:43
Vernon 6:46
Chloe 6:47
Donald 6:53
Steven 6:54
Matthew 6:58
Mike B 7:00
Abraham 7:04
Matt 7:22
Jesse 7:26
Grant 7:27
Kara 7:32
Tara 7:38
LBK 7:40
Julianne 7:43
Jacob 7:47
Grrest 7:48
Tom 7:50
Jen M 7:56
Sarah V 7:58
Erika 7:59
Jessica P 7:59
Lacee 8:12
Chelsea 8:17
Laura 8:17
Kerry 8:17
Noelle 8:21
Yoshi 8:21
Jody 8:27
Amelia 8:31
Margaret 8:35
Laura 8:36
Kelly 8:49
Kera 8:53
Kim 8:56
Sup 9:12
Sabra 9:30
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10.14.14

Penelope Aragon
born Tuesday, 9/30 at 6:43 am
7lb 15 oz, 21 inches
We’re both happy and healthy- had a natural labor without any complications.

 

Penelope

Penelope

Find 2RM one-arm Barbell Snatch

For time:
Run 150m
10 Pull-ups
Run 150m
10 Toes to Bar
Run 150m
10 Push-ups

Name WOD
Brett 2:30
Sam 2:32
Pedro 2:35
Donald 2:39
Jason 2:43
Abraham 2:46
Tom 2:52
Owen 2:55
Casey 2:57
Patti 3:01
Dan Z 3:02
Chelsea 3:03
Fawn 3:08
Liz 3:09
Jesse M 3:11
Matthew 3:16
Eric 3:18
Laura 3:24
Margaret 3:26
Jacob 3:30
Amelia 3:33
Nadia 3:38
Isaac 3:42
Mike S 3:44
Julianne 3:44
Matt R 3:45
Lacee 3:46
Erin 3:47
Kyle 3:49
Lisa L 3:49
Ambrose 3:49
Mike B 3:49
Tiffany H 3:49
Tamara 3:52
Kara 3:53
Szabina 3:53
Kelly 4:08
Lisa A 4:20
Chase 4:30
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