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4.19.14

 

Pure Joy

Pure Joy

Heavy Fight Gone Bad
3 rounds for reps, 1:00 at each station:
Wallball (30/20)
Sumo Deadlift High Pull (43/30)
Box Jump (30/20)
Push Press (43/30)
Row, calories
Rest

Name HFGB
Brian 249 (rx)
Carly 229 (rx)
Michael 216 (rx)
Owen 199 (rx)
Nadia 185 (rx)
Armando 185 (rx)
Noah 184 (rx)
Caroline 178 (rx)
Issac 178 (rx)
Noelle 172 (rx)
Erika 167 (rx)
Olivia 158 (rx)
Christianna 140 (rx)
Supriya 133 (rx)
Jason 220
Mike B 190
Kim C 175
Beginner Class
Name WOD
Tina 5+15
Sam 5
Ryan 5
Heather 4+12
Jeff 4+10
Kristen 4+2
Raf 3+15

 

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4.18.14

Sunday classes cancelled this week.

Come to the Egg Hunt WOD at City Park. Sunday 1pm, meet at the City Park Pavillion next to the lake. Bring some meat for the grill, a side dish, a beverage, or a friend.

Laura and Jessica

Laura and Jessica

5 x 3 Bar Muscle-ups

10 minutes to find:
3RM Weighted Ring Pullup

1-2-3-4-5-4-3-2-1 reps for time:
Chest-to-bar Pull-up
Burpee + Pushup

Name 3RM WOD
Armando 32 3:54 (rx)
Ryan 20 4:00 (rx)
Rob S 20 4:10 (rx)
Michael S 16 4:50 (rx)
Brian 20 5:00 (rx)
Owen 24 5:05 (rx)
Jake 37 5:44 (rx)
Nadia 5 5:59 (rx)
Lacee 5 6:04 (rx)
LBK 13 6:19 (rx)
Caroline 8 6:31 (rx)
Meg 5 6:?? (rx)
Clint 20 ? (rx)
Isaac 24 ? (rx)
Kera 3 ?:15 (rx)
Patti 4 4:46
Matt E 16 5:0?
Rachel - 5:18
Eric 24 5:19
Stacy - 5:4?
Chris M 13 5:52
Mike B 2 6:03
Michael K 12 6:05
Dave W - 6:14
Sup 1 6:20
Laura - 6:36
Nancy - 7:11
Shayla 8 -
Lisa - ?

Apologies for all the half erased scores… If you know your time post to comments and I’ll update.

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4.17.14

 

Coach and Athletes

Coach and Athletes

3 rounds:
1 Sled Pull
Row 100m

CF Games Open 14.3
Deadlifts
Box Jumps

3×10 Straddle Toes to Bar

Name WOD
Carly 122 (rx)
Kara 119 (rx)
Shayla 100 (rx)
Owen 98 (rx)
David S 97 (rx)
Stacy F 97 (rx)
Jeff 95 (rx)
Matthew 94 (rx)
Yaisa 93 (rx)
Cristianna 92 (rx)
Durkee 92 (rx)
Abraham 91 (rx)
Melissa 91 (rx)
Rob S 90 (rx)
Olivia 90 (rx)
Julianne 90 (rx)
Jake 87 (rx)
Grant 86 (rx)
David A 85 (rx)
Lisa A 80 (rx)
Szabina 73 (rx)
Margrette 71 (rx)
Margaret 69 (rx)
Lisa L 62 (rx)
Fawn 55 (rx)
Rachel 105
Chris MC 90
Steph 90
Meredith 90
Beginner Class
Name WOD
Dave A 8:25
Donald 8:47
Chris A 8:56
Liz 9:45
Kindra 9:47
Shane 10:25
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4.16.14

I’m hoping you’ll do the next Whole Life Challenge with me. Click here to register

And yes, I want YOU specifically to do this with me and CrossFit Park Hill.

The WLC is basically an eight-week online and offline game where we come together as a community and challenge ourselves to improve our lifestyle choices (along with a little healthy dose of competition). You can learn more about it here and join our team.

I figured out why the Whole Life Challenge has been so instrumental in changing so many lives …

It’s about the community.

CrossFit Park Hill is like my family (only way, way less dysfunctional). Basically, I get to spend every day with people who motivate me, people I love, and people who are pushing each other to do our very best.

If we all decided to do this alone, we wouldn’t have the same results.

But our community rocks. You all inspire me, and I want you in my life even more.

So I’m inviting you to take this Challenge with me. It starts May 3, and I’m hoping our entire gym can come together in this shared goal.

When you sign up, make sure you join our team, it’s called: CrossFit Park Hill

Let’s do this together, and get in the best shape possible for summer!

Kipping in a hollow body

Kipping in a hollow body

Hi-hang Snatch (squat or split)
2@60%, 2@65%, 3×2@70%

Run 1 mile Time Trial

Sprint 200m
70%, 80%, 90%, 100%

3 x ME Strict Bar Dips

Name Mile 200
Brian 5:54 :26
Rob 6:15 :28
Kara 6:19 -
Neil 6:29 :27
Jesse 6:35 :47
Jason 6:46 :30
Mike D 6:46 :26
Christine 6:51 :31
Chelsea 6:55 :35
Laura 7:00 :37
Patti 7:08 :34
David S 7:08 :31
Supriya 7:12 :37
Carly 7:14 :23
Mike K 7:18 :31
Owen 7:30 :28
Christianna 7:31 :33
Kim 7:36 :32
Kim 7:41 :35
Lacee 7:49 :31
Jessica 7:56 :38
Scott 8:04 :34
Gabe 8:14 -
Erin 8:18 :44
Philip P 8:26 :30
LBK 8:27 :39
Yaisa 8:55 :48
Dave 8:57 -
Margaret 9:12 :36
Beginners Class
Name Mile Total
Nadia 7:05 186
Sam 7:35 217
Lucy 7:39 182
Matt A 7:43 119
Amy 9:11 112
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4.15.14

 

Michael working the pushup

Michael working the pushup

DE Banded Press
8×3 @60% + Band

3 rounds for time:
10 Strict Pullup
15 Toes through Rings
20 Hand-release Pushup
25 Unbroken Russian KB Swings (heaviest possible)
Rest 2:00

Name WOD
Rob 11:15 (rx)
Brian 11:39 (rx)
Michael S 11:55 (rx)
Jason D 12:05 (rx)
Craig 14:05 (rx)
Matthew 14:07 (rx)
Caroline 14:21 (rx)
Jake 15:00 (rx)
Jenny 15:03 (rx)
Carly 15:08 (rx)
Jeff 15:35 (rx)
Matt E 16:36 (rx)
Nadia 17:13 (rx)
John B 17:51 (rx)
Chelsea 11:19
Abraham 13:17
Sally 13:27
Kim C 13:37
Noelle 14:05
Margaret F 14:22
Kyle 15:19
Erika B 15:40
Szabina 15:48
Lisa L 15:49
Lindy 16:30
Kera 16:52
Durkee 16:52
Whitney 17:16
Debbie 17:58
Noah 18:07
Ryan 18:43
Cristianna 18:43
Dave 18:45
Harper 19:39
Grant 21:23
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4.14.14

 

Weightlifting with friends

Weightlifting with friends

EMOTM, 6 minutes:
Clean Pull + Hang Clean + Jerk >80%

15 minutes to find:
2RM Pause Front Squat
*3 count pause, bounce, and up

WOD:
5 rounds for time:
10 Deadlift @50%
6 Wallball “2-fer-1′s” (20/14)

Name C+J FS WOD
Patti 39 53 4:08 (rx)
John 56 65 4:27 (rx)
Craig 60 82 4:37 (rx)
Michael S 60 95 4:43 (rx)
Brian 67 85 5:04 (rx)
Yaisa 39 49 5:24 (rx)
Matthew 80 85 5:27 (rx)
Eric 74 94 5:43 (rx)
Chris Mc 63 82 6:27 (rx)
Mike D 82 110 6:49 (rx)
Matt 71 90 6:56 (rx)
Laura R 57 75 7:11 (rx)
Theresa 43 43 7:22 (rx)
Owen 90 100 7:26 (rx)
Jake 68 90 9:40 (rx)
Caroline 42 51 4:25
Armando 70 80 4:43
Johnny 60 70 4:49
Erin 22 24 5:06
Laura 25 42 5:09
Meredith 30 34 5:20
Erika 34 45 5:22
Julianne 43 60 5:34
Abraham 55 70 5:55
Szabina 34 50 6:40
Kara 47 55 6:46
Margarette 47 50 7:12
Dave 45 80 7:18
Shelby 34 45 7:40
LBK 35 60 7:54
Arleigh 22 43 8:20
Jessica 31 42 8:42
Harper 38 48 9:15
Shayla 63 83 9:24
Nadia 58 30 -
Clayton 92 102 -
Durkee 57 - -
Neil 100 - -
Supriya 34 37 -
Phillip 60 85 -
Beginner Class
Name WOD
Melissa 4+6 8:51
Liz 3+17 9:08
Donald 3+4 9:11
Durkee 4 9:28
Vernon 4+1 9:50
Amy 3+8 10:10
Lisa 3+8 10:16
Neil H 3+5 11:00
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Make up day

Name WOD
Julianne 12:37
Jenny 13:08
Tiffany 14:01
Elise 15:18
Scott 15:22
Sally 16:04
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4.12.14

Egg Hunt WOD is one week away.

Meet us at the City Park Pavillion Sunday, April 20th at 1pm
for a fun workout followed by prizes, grilling, and games.

Friends, Family, Kids, and Dogs are all invited.

Strong rowing

Strong rowing

DE Deadlift
10×2 @50% + Band

EMOTM, 10 minutes:
2 Hang Clean
2 Strict Deficit Handstand Pushups

WOD:
2 rounds for time:
Run 800m
5 Power Clean & Push Press (70/45)
10 Wallball (30/20)
40 Double-unders

Name WOD
Brian 12:56 (rx)
Michael S 13:10 (rx)
Jason 13:41 (rx)
Armando 17:07 (rx)
Mike F 10:47
David S 13:27
Jesse 14:05
Steph M 15:58
Whitney 16:18
Noelle 17:06
Lisa L 17:34
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4.11.14

FREE Kipping Pullup Clinic Monday night, 7:30pm

For men who cannot do 20 pull-ups in a row
For women who cannot do 10 pull-ups in a row

Come up your pull-up capacity and leave with technique, understanding, and a plan to improve your ability.

Register Here

John is a rope climb master

John is a rope climb master

RING DAY
Roll-up Progression
Back Lever Progression
Front Lever Progression
Roll to Support

10 minutes, partners alternating:
Short Shuttle Sprints
Box Jumps (30″/24″)
???

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4.10.14

 

Coach Margrette

Coach Margrette

Hi-hang Snatch
3@50%, 3@55%, 3×3@60%

Weighted Step-ups
Work up to a heavy set of 8 reps

Row 4 x 250m
70%, 80%, 90%, 100%

Name WTD Row
Neil 75 :40
Jason 70 :41
Noah 60 :42
Dave 84 :42
Owen 80 :43
Armando 65 :44
Craig 65 :44
Jesse 100 :44
Vernon 55 :44
Nadia 40 :47
Denise 50 :48
Johnny 65 :48
Meg 65 :48
Michael 70 :48
Matt 60 :48
Ryan 60 :48
Ambrose 60 :50
Charlie 60 :52
Sarah V 25 :52
Michael S 60 :55
Erika 60 :55
Jenny 55 :55
Stacey 65 :55
Nancy 60 :57
Szabina 60 :57
Sarah 35 :57
Lisa 28 :55
Chelsea 50 :60
Rachel 45 1:00
Lisa L 23 1:00
Sally 55 1:06

 

Beginner Class
Name WOD
Tiffany 8:06
Anglea 8:12
Donald 8:13
Liz 8:57
Heather 9:09
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