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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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10.13.14

Wanna see how strong CrossFit Park Hill has gotten under the guidance of Coach Margrette?

Come to the FRCF Fall Weightlifting Meet on Saturday and/or Sunday.
We have a dozen lifters competing throughout the weekend. Look for the full schedule later this week.

Mike D.

Mike D.

4-3-2-1 reps for time:
Shuttle Sprint (10m down and back = 1)
Man maker (10/8)
Rest 5 minutes, then
4-3-2-1 reps for time:
Shuttle Sprint (10m down and back = 1)
Burpee Box Jumps (30″/24″)

Safety Bar Squat Ladder

ME Weighted plank @ 50% BW

Name WOD
Eric 132
Jason 130
Philip 130
Andrew 126
Pedro 126
Joshua 122
Matt E 113
Shayla 113
Brian 110
David S 108
Steven 106
Paul G 105
Dave W 103
Matthew 102
Chloe 98
Kara 98
S Makee 97
Donald 94
Yoshi 94
Sam 90
Vernon 89
Casey 85
Patti 82
Amelia 81
Mahony 77
Tamara 73
LBK 73
Owen 73
Tara 67
Jody 67
Jess F 64
Kim 61
Nadia 61
Michelle L 58
Kera 58
Liz 55
Fawn 52
Sabra 49
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10.11.14

Partner “Bull”
2 rounds for time:
200 Double-unders
50 Overhead Squat (61/43)
50 Pull-ups
Run 1 mile
*Partners share work, one partner working at a time

Name WOD
Matt/Mike 29:46
Greg 29:59
Donny/Rachel 30:00
Matthew/Ryan 30:20
Fawn/Em 30:37
Chloe/Amelia 31:09
Andrew/Steven 32:37
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10.10.14

“Abbate”
Run 1 mile
21 Clean & Jerk (70/47)
Run 800m
21 Clean & Jerk (70/47)
Run 1 mile

Name WOD
Neil 30:43 (rx)
MikeD 30:50 (rx)
Brian 33:00 (rx)
Armando 33:30 (rx)
Jason 37:00 (rx)
Mike 37:00 (rx)
Matthew 38:03 (rx)
Tara 25:40
Abraham 25:59
Elisa 27:35
Laura/Liz 27:59
Jeff 28:45
Casey/MikeB 28:52
Sup 28:56
Tiffany 29:22
Eric 30:05
Donald 30:06
Rachel 30:18
Jessica 30:32
Elza 30:32
Erika 30:50
Mike K 30:50
Patrick 31:02
Kera 31:13
Steph M 32:20
Meg 33:02
Yoshi 33:30
Patti 33:40
Ambrose 34:09
Lisa 34:15
Joshua 34:46
LBK 36:32
Kara 38:19
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10.9.14

“The Seven”
7 rounds for time:
7 Handstand Push-up
7 Thruster (61/43)
7 Knees to Elbows
7 Deadlift (111/70)
7 Burpees
7 KB Swing (32/24)
7 Pull-ups

Name “Seven”
Jason 38:40 (rx)
Sterling 49:40 (rx)
Greg 21:38
Nadia 22:17
Chelsea 25:10
Tara 26:45
Julianne 28:00
Chloe 29:02
Szabina 29:05
Matt E 29:45
Michelle 29:47
Andrew 30:30
Laura 31:20
Matthew 31:30
Noelle 31:38
Charlie 32:00
Erin 32:14
Ambrose 34:50
Jess 35:00
Makee 35:00
Owen 35:00
Jake 35:00
Kara 36:06
Donald 37:15
Dan 39:37
Casey 40:00
Sam 41:22
Lacee 42:00
Stephanie 52:30
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10.8.14

Partner “White”
3 rounds each:
3 Rope Climb
10 Toes to Bar
21 Steps, Overhead Walking lunge (20/15)
Run 400m

Name WOD
Brian/Casey 21:10
Sam/Pedro 24:54
Tom/Steph 25:21
Liz/Chelsea 26:01
Chloe/Andrew 26:15
Matthew/Owen 26:23
Donald/David 26:52
Team Old 27:14
Margart/Caroline 27:36
Charlie/Brendan 27:46
Mike/Eric/Abraham 28:16
Laura/Tara 29:20
Laura/Kera 29:57
Julianne/SarahV 30:13
Meg/Lisa 30:16
Patti/Tamara 30:40
Noelle/Scott 31:22
MikeF/Steve 31:52
Jessica/Kelly 32:25
Nadia/Kim 32:36
Amelia/Sup 32:39
Rachel/Michael 33:00
LisaT/Shayla 35:40
Yoshi/? 37:18
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