For time:
100 Double Unders
80 Ab-Mat Sit-ups
60 Calorie Row
40 GHD Hip extensions
30 Dumbbell Hang Power Cleans (35/50#)
20 Box jumps (20/24")
10 Bar Muscle ups
5 Rope climbs (15ft)
Community Notes:
On Friday, March 13th CrossFit King of Prussia will host THE MALTZ CHALLENGE in all classes, this workout will honor and remember Master Sergeant Michael Maltz, a U.S. Air Force PJ (Para-rescue)
On Friday the 13th, we will also offer a FREE SESSION open to all Military, Police and Law Enforcement officers at 1:00PM (CFKoP members welcome too!)
On Friday the 13th, we will also offer a FREE SESSION open to all Military, Police and Law Enforcement officers at 1:00PM (CFKoP members welcome too!)
Quote:
"I'd rather regret the things I've done than regret the things I haven't done."
-Lucille Ball
7 comments:
Ben B: 24:18 jmu rope pulls 15 Db clean dua
Rahmon: 23:42 jbmu 35# db
9:30
Mary h 21:34 50du Superman 25 muswing 3rc
Jill h 18:42 su 50cal 30hip 25# muswing 3rc
Emily 23:23 30# muswing
Manisha 22:30 bnd mu 25#
Jackie 19:21 60du 20 10bnd spull 20push
Andrew t 22:11 50du pu Hookins
Tola 23:23 40du 30hip 30# pull 2rc (first climbs!)
Jenna 20:25 5mu
Aimee 16:36 (25# db, 10 strict pu)
Cate 18:29 (25#, 10 kip hspu/ 10 strict pu)
Express
Dana h 25:51 rx
Fayth 22:01 (50 du, step up, 25# db, 10’)
Susan a 23:04 (good morning, 17”, 25#, c2b, 3 rope)
Steph c 19:59 (20#, 75, pull ups)
Carl b 17:14 rx
Pete d 21:47 (75du, ring mu)
Pam g 19:45 rx
Matt tax 23:11 c2b
Matt t 21:37 (40 du)
Tim h 20:20 sc
Geoff 19:51 (35, su, band att)
Meredith 21:16 sc
Frank 18:23 rx
Kevin h 18:08 rx
Masters
80/64/48/32/24/16/8/4 reps
Dad 16:23 (20#, 13”, band, 12’)
Gordy 17:35 masters rx
Jerry 20:30 mua
Ina 17:53 (15#, 17”, strict pu, 3 rc)
Terry 17:41 (25du, 20# db, 3 rope climbs, band strict)
Mom 15:29 (100su, 12#, step up, rope pulls)
Anne b 16:48 (25 du, hpc, 20#, step up, pu, 10’ rope)
5:30
Nick C. 19:58 sc
Randy 17:34 rx
Jen C. 21:26 superman
Erin M. 21:46 DUA
Jeff P. 15:12 rx
Andrew M. 14:16 rx
Sam F. 20:20 rx
Ryan P. 22:12 MUA
Shawna 22:08 sc
Joe D. 18:16 sc
Colleen 19:37 Band BMUA
6:30
Braden 17:42 rx
Laura S. 21:46 17"/JBMU/50DUA/15#/RCA
Natalie 21:15 5 strictPU+5 C2B
Remer 15:47 rx
Steph M. 21:56 25#/5BMU/25 back ext
Chak 20:35 40#/strict pu/30 back ext/dua
Bhargav 22:15 35#/pu/20 superman 20 back ext/dua
5:15/6a
Jeremy D 18:06 Strict PU
King 24:10 Band BMU/Supermans
Mark 18:30 BMU Att
Yex 22:42 50 DUA/30#/Band BMU att
Theresa 23:29 Band BMU
Mike S 25:47 35#/JBMU
Jamie S 16:49 Burpee C2B Pull up
Mak 21:10 20 Burpees/20 Hip/Step Ups/Pullups
Colin R 18:57 Rx
Dan 19:52,75 dubs,#25,5BMU
Marissa 20:58rx
Shay 23:10,JMU
Mark 18:37,#35,C2B
Albert 24:00,3 pulls
Mae 22:18,13in box,RR,rope pulls
Alex 22:00,16 dubs,superman,13 in box, Fest bar,10ft rope
Missy 22:52 scaled
Nova
Tyler 14:53 rx
Kira 16:52 rx
Cate 20:06 (band, 25#)
Hannah 20:57 (25#, pu, 10’)
Julia 20:40 (50 du, Superman, 15#, foot wraps, band pu)
Alfred 21:09 (25#)
430
Roberto 18:45 (20#, Superman)
Jilla 18:57 rx
Micah 17:26 rx
Natalia 19:36 (rr, Superman, 25#, 2min dua, step, pulls)
Mchugh 23:00 sc
Mike mit 23:40 sc
Matty bo 23:45 (rom hip, 3 rc/ 2 att, hips to bar)
Keith 24:58 rx
Joe s 17:07 rx
Dana d 21:14 rx
Chris l 21:10 rx
Samson 18:25 rx
Jess m 19:46 (20 hip, 25#, strict band pu)
Olan 22:30 (75 du, Superman, 1 arm clean)
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