Strength
Overhead Squat
3-3-3-3-3-3-3
Met-Con
5-4-3-2-1
Wall Ascent
Ground to Shoulder Atlas Stone
(choose appropriate weight based on level and ability)
Community Note:
All weekend classes will be held in the Annex 110C DeKalb; CrossFit King of Prussia will be hosting a Level 1 Seminar.
Quote:
It is better to know some of the questions than all of the answers.
-James Thurber
5 comments:
6am
Jason L 210x3, 225 x2, 9:11(140#stone, 6'wall)
King 155, 9:13 (110#stone)
7am
Jon P 155, 7:04(110#stone)
Jeff B 145, 7:47 (110#stone)
Seshu 115, 4:46(70#stone, 6')
Luther 35# 6:02 (35#stone, 6')
9:30
Kevin 85#, ---
Alejandra 35#, 10:46 (50#/wall attempts)
Mark R 155#, 10:32 (175/140# 6/8ft wall)
Jonathan 145 #
12;15
Tm P 195# (200x2)
Aimee 160#
Giulia 113# (6:43 (70#/6ft)
Erika (performance wod)
6:30
Michal 100PR 8:00@50
Stephanie C 75 6:58@35/50
Shawn D 70 8:09@70
4:30/5:30
Olan 135# (110/8ft) 9:00
Josh 125# ??
Keisha 15#/ (row/10#/10:30)
Liza 25# (50#/6ft 10:25)
Pam 88 (70#/6ft/ 10:25)
Sarah 50# (50/35/6ft 9:30)
Ly 75# (70/6ft 11:01)
Jessie 80# (8:44/ 50#/6ft)
Jason I 145# 8:43 (110/8ft)
Flounder 135# 9:57 (110/6ft)
Ryan 165# 8:47 (90/8ft)
Josh P 125# 9:51 (110/8ft)
Regi 155# (170 for 1RM--got on the board, congrats!!)
Regi 13:40 (70#/6ft)
Jen S 70# :)
Alona 100# 13:14 (90/6ft)
Luke 145# (10:31 (110/8ft)
Christa 70# :)
Jill C 75# 13:40 70/6ft
Bre :) 10:15 to 6ft
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