30 Box Jumps (20"/24")
30 Dumbbell Hang Power Cleans (25#/45#)
30 Dumbbell Push Press (25#/45#)
30 Kettlebell Swings (35#/55#)
30 Push-Ups
30 Sit Ups
30 Dumbbell Hang Power Cleans (25#/45#)
30 Dumbbell Push Press (25#/45#)
30 Kettlebell Swings (35#/55#)
30 Push-Ups
30 Sit Ups
30 Toes to Bar
30 Dumbbell Front Squats
30 Double Unders
30 Burpees
30 Dumbbell Front Squats
30 Double Unders
30 Burpees
Community Notes:
CrossFit King of Prussia will be CLOSED on Easter Sunday (3.31).
Quote:
“Let me tell you the secret that has led me to my goals: my strength lies solely in my tenacity.”
- Louis Pasteur (1822-1895)
Results:
King 19:53 Rx
Lauren 26:56 T2B ROM
Justin 27:51 scale
Oleg 22:23 Rx
Mike P 17:43 Rx
Steve Z 28:43 scale
Pat P 29:37 scale
Kathleen 22:47 20# T2B ROM
Al 15:45 Rx
Mike S 31:46 scale
Jay E 22:37 scale
Steve M 33:09 DUA
John W. 22:20 DUA/ROMSq
Pam 24:31 Rx
Mark B 21:59 35
Chris A 24:39 30#/DUA/ROMt2b
Results:
King 19:53 Rx
Lauren 26:56 T2B ROM
Justin 27:51 scale
Oleg 22:23 Rx
Mike P 17:43 Rx
Steve Z 28:43 scale
Pat P 29:37 scale
Kathleen 22:47 20# T2B ROM
Al 15:45 Rx
Mike S 31:46 scale
Jay E 22:37 scale
Steve M 33:09 DUA
John W. 22:20 DUA/ROMSq
Pam 24:31 Rx
Mark B 21:59 35
Chris A 24:39 30#/DUA/ROMt2b
11 comments:
6:00am
King 19:53 Rx
Lauren 26:56 T2B ROM
Justin 27:51 scale
Oleg 22:23 Rx
Mike P 17:43 Rx
Steve Z 28:43 scale
Pat P 29:37 scale
Kathleen 22:47 20# T2B ROM
Al 15:45 Rx
Mike S 31:46 scale
Jay E 22:37 scale
Nice work today morning crew. It took lots of determination but you all got it done. I saw lots of improvements on the toes to bar today as well. Good stuff!!
Happy Birthday Keith. Today only, I dont hate your face.
Keith, Happy Birthday you filthy animal.
This WOD looks awesome!
Happy Bday Keith!
12n
Steve M 33:09 DUA
John W. 22:20 DUA/ROMSq
Pam 24:31 Rx
Mark B 21:59 35
Chris A 24:39 30#/DUA/ROMt2b
Happy Birthday Keith!
How much protein is in your birthday cake?
-Dan L.
Happy birthday Keith!!
Happy Birthday, Keith!!!
Awesome group at CrossFit Endurance track workout tonight.
4x200m then
20pushups
3x300m then
20 tuck jumps then
2x400m 20 air squats
1x500 then
20 BURPEES
Exercises were to be done as soon as you cross the finish line, after each SET.
Jim C
Gene
Mike P
Matt G
Dave N
Oleg
Dinger
Rich C
Joy
Gina
J-Na
Kate C
Ellie
Kelly G
Keith, you are one athletic dude. I remember when you first joined and we went to play football at the field; you were a pro amongst amateurs. And that's not even mentioning your flips. Happy birthday dude, hope you get out of the gym walls for a few minutes today.
Happy Birthday Coach Keith!
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