Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Community Notes:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Community Notes:
Your 4th of July Weekend at CrossFit KoP looks something like this, we hope you can join us. Feel free to bring a friend too!
Friday 7/3 -Normal class schedule ALL day
Saturday 7/4 - FREE Friends and Family "Adventure" WOD at 10:00AM (Annex)
Saturday 7/4 - OPEN Strength at 11:00AM (Annex)
Sunday 7/5 - FREE OPEN gym for all members from 10:00AM - 12:00PM (Annex)
Quote:
"If you want to see the true measure of a man, watch how he treats his inferiors, not his equals."
-
J. K. Rowling
4 comments:
Jill A 13:49 Rx
Jill H 15:37 33#
Fran 16:11 15#
Jackie 15:38 Rx
Steph C 16:05 15#
Steve (FL) 14:27 Rx
5:30
Rob 15:00 3 rds
Ryan A 15:49 15 cal row, 15 bench press135#
Jen S 15:46 33#
Christine S 24 33#
Brent :(
Alona 15:37 Rx
Meredith 17:23 4 rds
Laura A 13:51 Rx
Terrence 12:37 Rx
Keithie 8:58 Rx
Giulz
Theresa: 11:20 (35#)
Shari: 15:59 (25/15#)
Ninja Pete: 10:13 (rx+, 65#)
King: 10:46 (rx+, 65#)
12:15
Dana 13:53 Rx
Denise 15:27 33#
Pam 12:22 Rx
Sarah W 15:50 15#
4:30
Patrick 12:59 Rx
Shane 10:48 Rx
Regi 11:39 45lb plate
Justin R 11:17 Rx
Karen 18:03 33
Mike M 17:45 33
Rachael L 12:47 33
Chris M 13:05 mod
Ryan S 10:13 Rx
Cline 14:35 Rx
Mike Z 14:50 45lb plate
Jenna 16:13 33
6:30
Conn 14:53 Rx
Giuls 9:00 3 rounds Rx
Kevn B 12:29 33
Rachel W 13:51 Rx
Derreck 22:52 step up to 20" box
Chrisinte W 20:50 15#
Mike C 20:47 33#
Amanda 16:22 15#
7:30
Chris D 12:10 Rx
Danielle 15:09 33#
Post a Comment