Daily WOD – Dec 3, 2019

Kirsten working on her back squats!

Overhead Squat 5-5-5-5-5

Then

3x5R/5L KB windmills

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  1. Gym is open at 4:45 am for rowing tomorrow!

  2. Freeze Up 5K

    Calling all athletes who like to get their fitness on outdoors AND get out of town for a minute AND have a little holiday cheer…a bunch of us are preregistered for Sunday’s Freeze Up 5K at Free Will Brewing Company in Perkasie. We’re hoping to have some friends from CrossFit Apex join us too.

    Event and Registration info: https://www.pretzelcitysports.com/calendar_event/the-freeze-up-5k/

    8:30 – Registration opens
    10:00 – Start
    11:00 – Awards

    1. Boelker, are you saying we can run in the cold Sunday? For hot cocoa perhaps?

      1. Well, if you consider 35 degrees at the start cold, and Russian Imperial Stout β€œwarm cocoa,” then yes. πŸ˜†

        Seriously, though. Great little race in a park and venue for after. The more the merrier.

  3. 6:15
    Craig 115
    Hannah R. 35
    Erin 90
    Vince 105 FS Form
    Faith 35 PR > old 1RM!
    PTM 145
    James 207.5
    BWat 95 FS Form

  4. Dom #45

  5. 7pm
    Liz 95 x 4.75 (so close!)
    Sean B 190 (slightly above parallel)
    Dave W 115
    Steve K 205 FS
    Sillup 145 across
    Andrew B 75

  6. Results:
    5:15
    Keiht :0
    elly W. 55#
    Tyler 110
    Murray 205
    Nick L. 95
    Hannah S. 55
    Jesse St. 155 FS
    Jenn P. 55
    Kelly G. 97.5 FS
    Sabrina 125
    Danielle 75
    —–
    9:30
    Betsy 70
    Jenn 120 form across
    Chris M. πŸ™‚
    Allison 80#,
    Fredi 105
    Bob Kr. :0
    Jen C. πŸ™‚
    Andrew 135
    Gisela :0
    Megan S> 100#
    —–
    4:00
    Marissa W. πŸ™‚
    Jenn T. :0
    Zoe 45# FS,
    Stem 125, 130×4
    Tom S. 175 FS
    Lanna 55 BS across to 14″
    Cindy 100 FS
    Megan V. 110 FS
    Kyle K. 215 FS
    Melissa :0
    Kirsten 65# PR
    Alexa :0
    Mike Y :0
    Robbie πŸ™‚
    Haven πŸ™‚
    Lidnsay πŸ™‚
    —–
    5:00
    Ricky 175
    Dave 195
    Janet 75
    Chris S. 55 OHS, 105 FS
    Heidi 65 x5
    MIchelle 65#,
    Tim C. 160 FS PR+10!
    Jeff 175 FS
    Tiago 175 OHS
    Chris W. 95# FS
    —–
    6:00
    Dom 45#
    Rob G. 155 OHS
    Iggy πŸ™‚
    tracy 45#
    Erik 105 depth
    Traci 35#
    Swetha πŸ™‚
    MIke C> 105
    Marco 105 BS
    Kevin 95 front squat
    Amy 105 BS 18″
    NIk πŸ™‚
    Dan R> 95
    —-

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