Congratulations Jim C., Ted D. and Joe K., for completing our Elements Workshop curriculum!

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Congratulations Matthew W. and Jeff W., for completing Sunday’s Marine Corps Marathon. Jeff finished his second Marine Corps Marathon with a new PR!

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Congratulations Alissa G., for completing Sunday’s Marine Corps Marathon 10k!

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“**Zombieland**”

for time:

50x clean @ 110/70-lbs.

400m carry

50x thruster

400m carry

5x legless rope climb, 18 feet

1-mile run

OTB: 38 minutes

30-lb dumbbells

sub 50 pull-ups for rope climbs

sub equal distance row for run

If I needed to complete this workout or else be eaten by zombies, let’s just say that I would be the main course right now. Although as T has pointed out in the past, I’m not that big, so maybe that would make me heavy hors d’oeuvres.

Appetizer sampler platter, at least.

@Rob, I prefer to think of myself more as a dessert. @Ryan D., nice work!

–Scores–

Claire H.: 32:10 (sub: 4x strict pull-up)

Scott Ti.: 27:07 (30-lb. dbs; sub: 4x strict pull-up)

Aaron B.: 24:42 (25-lb. dbs; sub: push press, 4x strict bodyrow)

Randy F.: 32:53 (20-lb. dbs; sub: push press, 2x jump-stretch strict pull-up, blue)

Tamra F.: 25:24 (25-lb. dbs; sub: 4x jump-stretch strict pull-up, green, 50x no pushup no jump burpee)

Campbell R.: 32:10 (20-lb. dbs; sub: 4x jump-stretch strict pull-up, green)

Brandon W.: 26:25 (20-lb. dbs; sub: 1/2x clean, 1/2x thruster, 2x strict pull-up, 1/2x run)

Mayra C.: 33:35(20-lb. dbs; sub: push press, 4x jump-stretch strict pull-up, green)

Robert W.: 18:10 (15-lb. dbs; sub: 1/2x clean, 1/2x push press, 4x strict bodyrow, 1/2x run)

Steve M.: 30:07 (35-lb. dbs; sub: 4x strict pull-up)

Jon H.: 30:09 (30-lb. dbs; sub: push press, 4x strict pull-up)

Jeff T.: 33:09 (30-lb. dbs; sub: 4x strict pull-up)

Peter H.: 24:08 (20-lb. dbs; sub: 4x strict pull-up)

Terry M.: 28:29 (25-lb. dbs.; sub: push press, 2x strict pull-up)

Julie G.: 30:50 (15-lb. dbs; sub: 4x jump-stretch strict pull-up, red)

Ty C.: 31:22 (30-lb. dbs; sub: 2x strict pull-up)

Glenn C.: 32:30 (40-lb. dbs; sub: push press, 2x strict pull-up)

Katie M.: 32:37 (20-lb. dbs; sub: 4x jump-stretch strict pull-up, red)

Set S.: 33:43 (20-lb. dbs; sub: 2x jump-stretch strict pull-up, blue)

Kirsten P.: 35:05 (20-lb. dbs; sub: 3x jump-stretch strict pull-up, blue)

Rocio Q.: dnf

Matthew W.: 17:19 (15-lb. dbs; sub: 4x strict pull-up, no run)

Johnny A.: 17:19 (25-lb. dbs; sub: 1/2x clean, 1/2x push press, 2x jump-stretch strict pull-up, red, no run)

Joe P.: 28:04 (45-lb. dbs; sub: 2x strict pull-up, no run)

Robbie S.: 34:25 (40-lb. dbs; sub: 2x strict pull-up)

Kate R.: 34:25 (20-lb. dbs; sub: 2x jump-stretch strict pull-up, red)

Ralph B.: 35:53 (35-lb. dbs; sub: 4x strict pull-up)

Katherine S.: 35:03 (20-lb. dbs, 15-lb. dbs; sub: 4x strict bodyrow)

Borja G.: dnf

Michael F.: dnf

Alex M.: dnf

Alex H.: dnf

Larry B.: dnf

Ted K.: dnf

James C.: dnf

Keena S. dnf

Keith W.: dnf

Matt H.: dnf

Kaisa A.: dnf

Jen M.: dnf

Sidra C.: dnf

Holmes H.: dnf

Mike S.: dnf

Rob K.: dnf

Ashley T.: dnf

Bill G.: dnf

Ivy F.: dnf

Jessy C.: dnf

David O.: dnf

Neil A.: dnf

Dave R.: dnf

Josh M.: dnf

Cristian D.: dnf

Rob M.: dnf

Mark C.: dnf

Michael H.: dnf

Christine S.: 32:13 (25-lb. dbs; sub: 4x strict pull-up)

Diane N.: 13:13 (sub: 1/2x squat, 200m run, 1/2x sit-up, 200m run, 4x jump-stretch strict pull-up, blue, no run)

Kris C.: 27:29 (20-lb. dbs; sub: 2x jump-stretch strict pull-up, red)

Charlotte A.: dnf

Jim C.: 23:13 (25-lb. dbs; sub: 1/2x clean, 1/2x thruster, 4x strict pull-up)

Brian T.: dnf

David S.: dnf

Thomas M.: 34:18 (35-lb. dbs; sub: 4x strict pull-up)

Matt C.: dnf

Yoshi S.: dnf

Joe K.: 16:50 (20-lb. dbs; sub: 1/2x clean, 200m carry, 1/2x thruster, 200m carry, 4x strict bodyrow, 1/2x run)

Bryan K.: 20:54 (25-lb. plate; sub: 1/2x wall squat, 200m run, 1/2x push press, 200m run, 4x strict bodyrow, 1/2x run)

Caitlin S.: 29:54 (30-lb. dbs; sub: push press, 2x strict pull-up)

JC L.: dnf

Anne M.: dnf

Lee P.: 31:38 (25-lb. dbs; sub: 2x jump-stretch strict pull-up, red)

Chris C.: dnf

Sean F.: dnf

Jesse L.: 33:20 (40-lb. db.; sub: single-arm clean, single-arm thruster, 4x sit-up)

Danny M.: 33:18 (30-lb. dbs; sub: 4x strict pull-up)

Jim D.: 34:20 (30-lb. dbs; sub: 2x jump-stretch strict pull-up, green)

Ben T.: dnf

James H.: 35:51 (35-lb. dbs; sub: 4x strict pull-up)

Brad R.: 36:45 (35-lb. dbs; sub: 4x strict pull-up)

Spencer S.: 12:22 (20-lb. dbs; sub: 1/2x clean, 200m carry, 1/2x thruster, 200m carry, 4x strict bodyrow, 1/2x run)

Ted D.: 16:55 (20-lb. dbs; sub: 1/2x clean, 200m carry, 1/2x thruster, 200m carry, 4x strict bodyrow, 1/2x run)

Brian W.: 29:50 (20-lb. dbs; sub: 1x strict pull-up)

Leota B.: 29:47 (sub: hanging knee raise, 35x lunge, pushup, 35x lunge, 4x strict pull-up, 50x single-leg no pushup no jump burpee)

Mark Co.: 31:20 (30-lb. dbs; sub: 2x strict pull-up)

Arvin G.: 32:26 (25-lb. dbs; sub: front squat, 4x jump-stretch strict pull-up, blue)

Laurie W.: 32:38 (15-lb. dbs; sub: 2x jump-stretch strict pull-up, green)

Brian J.: 32:54 (35-lb. dbs; sub: 4x strict pull-up)

Jason C.: 33:43 (30-lb. dbs; sub: 4x strict pull-up)

Clint R.: 34:00 (40-lb. dbs; sub: 4x strict pull-up)

Erez Y.: dnf

Krishnan S.: 35:06 (30-lb. dbs; sub: 4x jump-stretch strict pull-up, red)

Ryan S.: dnf

Alissa G.: 36:23 (30-lb. dbs; sub: 2x strict pull-up)

Notes for today:

–25-minute time limit (out the door)

–DNF Scores:

Borja G.: 31:31 (45-lb. dbs; sub: 4x strict pull-up, no run)

Michael F.: 0/10x legless rope climb (45-lb. dbs)

Alex M.: 30:24 (45-lb. dbs; sub: 4x strict pull-up, no run)

Alex H.: 34:12 (45-lb. dbs, 30-lb. dbs, no run)

Larry B.: 400m carry, 2 (40-lb. dbs; sub: 2x strict pull-up)

Ted K.: 30:59 (30-lb. dbs; sub: push press, 4x strict pull-up, no run)

James C.: 31:30 (40-lb. dbs; sub: push press, 4x strict pull-up, no run)

Keena S. 28:13 (25-lb. dbs; sub: 4x jump-stretch strict pull-up, blue, no run)

Keith W.: 29:43 (30-lb. dbs, 20-lb. dbs; sub: push press, 2x strict pull-up, no run)

Matt H.: 30:21 (40-lb. dbs; sub: 2x strict pull-up, no run)

Kaisa A.: 33:43 (30-lb. dbs, 2x strict pull-up, no run)

Jen M.: 34:27 (30-lb. dbs; sub: 2x strict pull-up, no run)

Sidra C.: 3/10x strict pull-up (sub: 2x strict pull-up)

Holmes H.: 8/10x strict pull-up (sub: 2x strict pull-up)

Mike S.: 400m carry, 2

Rob K.: 400m carry, 2

Ashley T.: 30:21 (30-lb. dbs; sub: 2x strict pull-up, no run)

Bill G.: 30:16 (45-lb. dbs; sub: 1/2x rope climb, no run)

Ivy F.: 31:16 (sub: 2x jump-stretch strict pull-up, blue, no run)

Jessy C.: 32:23 (25-lb. dbs; sub: 4x jump-stretch strict pull-up, red, no run)

David O.: 33:10 (45-lb. dbs; sub; 4x strict pull-up, no run)

Neil A.: 12/20x strict pull-up (45-lb. dbs; sub: 4x strict pull-up)

Dave R.: 400m carry, 2 (sub: front squat)

Josh M.: 31:41 (40-lb. dbs, no run)

Cristian D.: 29:16 (35-lbs.; sub: 2x strict pull-up, no run)

Rob M.: 32:19 (30-lb dbs; sub: 4x strict pull-up)

Mark C.: 25:14 (25-lb. dbs; sub: 1/2x clean, 200m carry, 1/2x thruster, 200m carry, 4x strict bodyrow, 1/4x run)

Michael H.: 17:35 (15-lb. dbs; sub: 1/2x sit-up, 1/2x pushup, 2x jump-stretch strict pull-up, blue, 1/2x run)

Rocio Q.: 33:43 (15-lb. dbs; sub: push press, 4x strict bodyrow, no run)

Brian T.: 0/10x legless rope climb (45-lb. dbs)

David S.: 7/10x legless rope climb (40-lb. dbs)

Matt C.: 8/10x strict pull-up (30-lb. dbs; sub: 2x strict pull-up)

Yoshi S.: 32:04 (30-lb. dbs; sub: 4x strict pull-up, no run)

JC L.: 29:59 (30-lb. dbs; sub: 4x jump-stretch strict pull-up, red, no run)

Anne M.: 31:23 (25-lb. dbs; sub: 2x jump-stretch strict pull-up, green, no run)

Chris C.: 32:15 (45-lb. dbs; sub: 4x strict pull-up, no run)

Sean F.: 32:38 (40-lb. dbs; sub: 4x strict pull-up, no run)

Ben T.: 8/10x legless rope climb (40-lbs.; sub: no run)

Erez Y.: 33:23 (40-lb. dbs; sub: no run)

Ryan S.: 34:57 (40-lb. dbs; sub: 4x strict pull-up, no run)

wasn’t there extra credit today for running the corcoran course instead of the q street course?