WOD
Today's Classes:
5pm
6pm
1000m Row
100 Double Unders
30 Pull-Ups
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100 Double Unders
30 Pull-Ups
Post time to comments
Today's Classes:
5pm
6pm
Reduced Holiday Schedule
With the exception of Rookie Classes, all 7:00 AM and PM classes will be canceled through the New Year.
7 comments:
7am Rookies
25 HP Snatch/PC/Fr Sq/Push Jerk (as few sets as possible)
Ziyad 75/105/105/95
Hilary 45/55/55-65/65
Bruce L. 35/65/65/35
Michele 35/45/45/45
Ziyad & Michele,
Thanks for dropping in. Hope to see you later this week! Great job everyone.
Wow Jason, that's rough!!
17:00
WoD Time / After Party* Time
T Luz 7:39/~1:15
M Sullivan 11:40/3:03
M Stephen 9:05
R Lieberman 11:23/3:12 (push ups subbed for push press)
M Pratt 16:45 (red band last 5 pull-ups)
* After Party:
3 RFT, with one bar:
9 deadlift
6 hang clean (squat or power)
3 push press or push jerk or squat jerk
18:00
Athlete - Wod Time
M Gross - 6:54
S Stephens - 7:50
B Bush - 8:42
B Smith - 9:53
J Dorsey - 9:29
J Southworth - 10:33
C Twaddle - 10:37
Y schreiber 10:48
S Rana - 11:25
J Burford - 11:26
E Burns - 11:46
C Renner - 12:05 (tuck Jump)
M Treas - 12:40 (200SU's/5+25 Redbnd)
E Dean - 12:50 (100 SU's/GrnBand)
B Rice - 13:28
Jason,
We'll have to do both of those sometime in the next few weeks to make everyone enjoy CF Oahu's programming from afar.
I used a purple band for my PUs.
NWC: A.Shishineh 7:24
I subbed 7 sets of: ~90ft sprint (with turnaround) then 10 45#SDHP for
1km row.
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