AMRAP in 15 Minutes:
Teams of two work to accumulate as many reps of the following complex:
Dumbbell Deadlift
Dumbbell Hang Power Clean
Dumbbell Front Squat
Dumbbell Push Press
Dumbbell weight (35/55#)
One parter must hold a handstand against the wall while the other athlete is working for the rep to count. Scaled athletes will hold the top of a plank.
Partners can have different dumbbell weights for the workout.
Skill:
Hip Back Extension "Snakey" on the GHD
Community Notes:
CrossFit King of Prussia will be CLOSED for regular classes on Saturday, January 16th for the Girls on Girls Throwdown. Please come out to support all the CFKoP ladies competing:
Regi and Laura A.
Jill A. and Ashley B.
Shawna and Jackie
Sarah and Miranda
Aimee and Cate
Pam and Dana
Alison and Diane
Fayth and Steph C
Theresa and Manisha
Rachel and Michal
We will re-open for regular classes on Sunday, January 17th at 9:00AM.
Rachel and Michal
We will re-open for regular classes on Sunday, January 17th at 9:00AM.
Quote:
Winners don't wait for chances, they take them
- Unknown
5 comments:
6am
Ben M (12)
Manisha(15)......64reps of complex
Justin D (30)
King (45)............61 reps
Mike Sim
Jon P..............43Rx
7am
Joe C (45)
Briana K(30)
Laura Alt...........75
9:30 am
Bekah (25) hs
Karen (15) plank .......77 reps
12:15 and 1:00 PM Masters
Shane (30)
John (30).....80 reps
Pam (25)
Theresa (25)....73 reps
Emma (12)
Therese (20) ....50 reps
Tim H (30) plank
Rob C (35) plank ....77 reps
Mike I (25) plank
Elissa 20 plank.....68 reps
Masters - 12 Minute AMRAP
Kevin (20) plank
Terry (20) plank....65
Barb C (20/15) plank
Jodi Lee (12) plank.....54
630
Jose 30#, plank
Rich a Rx
41
Alona 30#
Jen S 20#
69
Lauren 20#
Ashley 15#
Lindsey 20#
51
Josh 35#, plank
Alicia 15#
Lisa C 20#, plank
70
Cline 35#, plank
Brian G 25#, plank
67
Steph C
Fayth 15#,
hs hold and plank
73
Erik 35#, plank
Mike C 25# hs hold + plank
62
Giulz
4:30 and 5::30
Jonathan
Josh....40 Rx
Shawna (20)
Giulia (25)....67
Flounder (35-plank)
Luke (35- plank)...47
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