6.29.2016

W.O.D. 6.30.16















5 rounds for time of: 
50 Double-unders 
15 Push Jerks 75/115#
15 burpees 
50 Double-unders 
Rest 2 minutes

Community Notes:
Join us on Monday, July 4th at 10:00 AM for a FREE Friends and Family workout at CrossFit King of Prussia. Any and all abilities are welcome, please bring someone new to check out the gym. 

Quote: 
Success is never final and failure never fatal. It's courage that counts. 
 - George F. Tilton

9 comments:

Tim P said...

6/7
Mike Sim 30:24 Rx
Jeff B 28:46 Rx
Briana K 29:15 Rx
Danielle G 31:06 (65#, 25DUA)
Ellie H 33:53 (65#)
Matt Ry 37:20 (95#)
Kevin B 33:25 (85#, 25DU)
Justin D 35:21 (3rounds@85#, 30DUatt)
Abby 37:41 (60#, 35DUA)
Terri M 38:55 (55#, 30DUA

7am
Ashley Mc 36:22 Rx
Matt B 38:25 (95#)
Nick C 32:33 (95#)

Aimee Lyons said...

9:30am
Aimee 23:42 Rx
Jenna 35:30 55#
Casey 38:00 45# SU
Rob C. 36:10 (2 rounds Rx, 3 rounds 20DU)
Alison 38:55 Rx
Emma 40:37 150SU #35
Katie 44:38 150SU 35#
Heather 32:26 15DU 35#

CFKOP iPad said...

12:15
Kendall- 32:22 45# DUA (first 15 dubs!!!!)
Sarah W- 30:08- 45# 90SU
Tim H- 19:08 (3 rounds) 75# 5 DUA
Pam G- 32:17 Rx
Fayth- 32:43 55# 25 dubs
Joe- 33:15 (10DU, last 2 rands 90 SU, 75#)
Meredith- 33:13 45# 90SU
Steph C- 34:31 55# 25DUA

CFKOP iPad said...

Masters
5 Rounds for Time
1:00 minute DUA's
10 PJ
10 Burpees
1:00 min DUA's
2 mins rest

Kevin 28:15 75#
Jodilee 27:31 45#
Gigi 24:00 23#
Aimee's Dad 29:20 35#
Terry 29:20 35#
Bill 4.5 rounds (30min cap), 30#

CFKOP iPad said...

4:30pm
Tori E 36:02 20/15/10 DU, 45#
Patrick P 40:30 105#
Anne B 36:39 15DU, 40#
Jen S 27:40 (3RDS 55#, DUA 20)
Alona K 28:40 (3RDS 65#)
Jill H 39:41 (30DU, 55#)
TJ 26:02 (15DU, 75#)
Nicole N 35:22 45#

CFKOP iPad said...

Molly 27:01 45#' 10 dubs
Raj 33:35 25#
Matt E 36:42, 115#
Erik 31:95 95#, 10 DUA
Kelsey 18:49 Rx
Alan 19:26, 3 rds sc
Lindsey 25:11, 55#, 15 dubs

Thanks for dropping in Kelsey. We love your dad and good luck at the CrossFit Games!

Giulz

CFKOP iPad said...

530

Therese 32:40, 35# 1 min DUA
Mariana 32:40, 55# 1 min DUA
Giulia 27:10 Rx
Dana d 30:45, 65#, 30 dubs
Josh Mc 30:30, 95# 30 dubs
Shawna 36:48 55#, 1 min row
Alejandra 27:46, 45# 15 dubs
Drew L 31:45, 95# 15 dubs
Ryan S 31:20 95#, 30 dubs

Giulz for yes coach Aimee

Tim P said...

Track Workout:
Timed 400m Run for the board bragging rights.

Matt Coyle 1:07
John McH 1:10
Dave N 1:12
John Luckini 1:13
Alex R 1:14
Justin R 1:15.5
Ashley Mc 1:16
Borden 1:15.5
Flounder 1:20
Kristin Ly. 1:31
Alona 1:36
Jill H 1:37
Jen S 1:47

Then: A time domain based 3x(70sec/35sec/15sec) on grass!
Rest 2:00 in between each interval
Cash Out.....4min Jog....TABATA SPRINTS


Garima said...

grt