Thursday, September 27, 2012

3 Comments

  1. christyphillips | September 27, 2012 at 2:13 pm
     

    Congrats Auntie Carolyn for graduating from Elements!

    Thanks Mike and Ralph and Mel for the motivation on squats today!

    Reply
  2. b-kay | September 27, 2012 at 9:21 pm
     

    –Scores–
    Gideon B.: 150-160-160-lbs., 6:25
    Keena S.: 135-135-140*-lbs., 8:22
    Emily N.: 115-115-120*-lbs., 4:39
    Noreen S.: 90-95-100*-lbs., 8:19 (sub: back squat; 3-3-3)
    Molly B.: 95-95-95-lbs., 9:08 (sub: front squat)
    Keith S.: 95-105-105-lbs., 7:46 (sub: front squat)
    Cristian D.: 190-190-195*-lbs., 7:05
    Bill G.: 185-185-185-lbs., 5:12 (sub: front squat; 3-3-3; 2/3x run)
    Matthew W.: 280-300-310x-310*-275-lbs., 5:43
    Jeremy N.: 280-300-315-330x-x-lbs.
    Jon H.: 225-245-255x-245*-225-lbs., 6:28
    Jared S.: 160-170*-180x-165-165-lbs., 6:14
    Set S.: 105-115-120*-110-110-lbs., 8:16
    Ralph A.: 245-265-265-275-265-lbs., 8:43
    Michael F.: 255-270-280-285*-290x-lbs., 5:52
    David S.: 205-235-250*-255x-235-lbs., 6:00
    Alex M.: 225-255-275-290x-285*-lbs., 5:50
    John G.: 185-205-205-215-225*-lbs., 9:05
    Matt H.: 175-190-190-200-205*-lbs., 6:35
    Ted K.: 145-155-165-175-175-lbs., 7:49
    Nick D.: 175-190-205-220x-210*-lbs., 6:02
    Robert W.: 145-155-165-175-175*-lbs., 7:49
    Scott T.: 145-155-165-175-175*-lbs., 6:54
    Neil A.: 255-265-275x-275-280*-lbs., 7:28
    Terry M.: 235-245*-255x-245-225-lbs., 6:37
    Dave K.: 185-205-215-215*-195-lbs., 5:55
    David O.: 215-235-245-255x-235-lbs., 6:54
    Glenn C.: 135-135-135-135-135-lbs., 6:43 (sub: front squat)
    Shawn C.: 225-235-240-245-250*-lbs., 7:15
    John P.: 190-200-210*-220x-205-lbs., 5:46
    Jason C. 185-195-200-205x-205x-lbs., 7:02
    Mike P.: 135-135-135-135-135*-lbs., 5:14 (sub: front squat)
    Chris C.: 320-335*-340x-320x-lbs., 6:18
    James H.: 190-200-210*-215x-185-lbs., 7:15
    Mark L.: 170-190-190-190-170-lbs., 6:38
    Danny M.: 135-145-155-160-165*-lbs., 5:44
    Shawn J.: 130-135-140-145-150*-lbs., 6:57 (sub: front squat)
    Sean F.: 190-200-200-205-210*-lbs., 6:02
    JC L.: 165-175-180-185-165-lbs., 7:29
    Steve M.: 215-225x-220-225-230*-lbs., 6:40
    Diane N.: 105-110-115x-110x-95-lbs., 9:25
    Josh M.: 225x-210-220-225x-210-lbs., 6:23
    Jon A.: 95-105-115-125x-125*-lbs., 7:15
    Candida M.: 95-105-110-115x-115*-lbs., 7:27
    Mark Co.: 240-270-280-285*-290x-lbs., 6:22
    Wayne C.: 170-190-200-175-175-lbs., 9:06 (sub: front squat)
    Krishnan S.: 180-185-190-195*-170-lbs., 6:28
    Peter H.: 180-185x-185x-165-165-lbs., 6:06
    Randy F.: 160-170-175-180*-165-lbs., 6:57
    Jen M.: 115-120-125-110-110-lbs., 7:48
    Katie M.: 85-85-85-85-85-lbs., 2:00, 1:20, 1:30 (sub: max plank hold, 3 rounds, 3-3-3)

    Reply
  3. cohen8150 | September 27, 2012 at 10:37 pm
     

    WOD at Crossfit Delray Beach:
    4 SETS:
    B1: BB Behind Neck Seated Press @ 30X1; 8 Reps; 45 Sec
    B2: BB Forward Lunges @ 30X1; 8 Reps each leg; 45 Sec

    3 MIN REST

    3 SETS:
    B1: DB ROW @ 30X1; 8 Reps each arm; 45 Sec
    B2: Russian Step Ups; 12 Reps each leg; 45 Sec

    3 MIN REST

    2 SETS:

    C1: “LYPT” x 8 Reps each letter; 45 Sec
    C2: Leg Lowering Abs @ 91X1 x 8 Reps; 45 ec

    Reply

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