AMRAP in 20 Minutes:
15 Calorie Row
15 Dumbbell Deadlifts (20/35#)
15 Dumbbell Squat Cleans (20/35#)
15 Handstand Push-ups
15 Toes to Bar
* All four corners of the Dumbbell must touch during the Deadlift and the Squat clean.
Community Notes:
There is still time to sign up for the CrossFit OPEN! Check out games.crossfit.com and pick CrossFit King of Prussia as your gym!
Quote:
“All ways will lead and take you there as long as you know where you want to go.”
― Auliq Ice
6AM
ReplyDeleteSue K: :)
Abby L: 3+15 ROM TTB
Mike Sim: 3+15 Rx
Dana D: 2+62 1 Matt HSPU
Mike San: 2+34 25# DL 15# CL
Theresa L: 3+15 1 Matt HSPU
Matt R: 2+38 30# DL 25# CL
Ashlea M: 2+16 15# ROM Kip Swing / Push-up
Bri K: 3+30 Seated Press 20#
Kevin B: 2+50 35# DL 20# CL / K2E
Jon P: 2+45 Rx
Ben M: 2+11 25# ROM TTB
Laura A: 3+38 20# Seated Press
- Clay
9:30 am
ReplyDeleteKatie M. 2+40,12#,ku's,kte
Julie R. 3+7,20#,abmat,rom
Mary H. 2+60,12#,abmat,kte
Jill H. 2+54,20#,abmat,rom
Karen S. 2+30,15#,ku's,kte
TJ N. 2+11,20#,abmat,kte
Jonathan P. 2+53 Rx
Meggan L. 3+9,20#,box,kte
Mike R. 2+50,25#,abmat,kte
Jess A. 2+47,15#dl,10#sc,db press,rom
Gordy
12:15 Exp
ReplyDeleteShane Mc. 2+73 Rx
Erika L. 2+66, 20#,2 abmat
Pam G. 2+55 Rx
Meredith H. 3, 12#, db press, rom
Rich A. 3+15 Rx
Karen M. 2+47, 20#,db press, rom
Gordy
Luke 3+15 25# sc
ReplyDeleteZak 2+42 Rx
Patrick 2+41 Rx
Adam 3 1abm
Steph M 2+60 sc
Rob C 3 sc
Christine 3+4 sc
Mariana 2+72 sc
Alex 2+63 sc
Alicia 2+35 sc
Jen S 4 sc
Alona 3 sc
Lindsey 2+ 55 sc
Melissa 2+34 sc
BAC!!!
Giulz
4:30
ReplyDeleteBarb c 2+60 12sc
jenna 3+2 2sc
sarah w 2+49 20/15 sc
mike m 2+42 25 sc
dave H 2+24 Rx
anne 2+8 12sc
630pm
ReplyDeleteGiuls 2+53 RX
Keith 3 RX
Steph =)
Nate 2+ 34 25# L- sit
Ryan 2+ 41 3AB ROM
Ashley 3 + 45 15# L sit
Erik 2+ 45 30# L sit, Knee raise
Kris 3 +3 15# L sit, Knee raise
Danielle 3 +40 15# Lsit
borden 2+ 62 30# Lsit
Nick 2+ 45 RX
Lauren 3 15# L sit
matt 2 + 50 Lsit, knee raise
Mike 3 20# Lsit
Sermad 2+ 57 20# Lsit
Jesse 3+ 13 15# 2AB
Matt C 2+ 13 RX
CHris 2+ 32 RX
8:30 am Thursday
ReplyDeleteAimee 4 rds + 8 reps Rx
Gordy 3 rds + 38 1 ab 25#
Jill a 3 + 14 Rx
630
ReplyDeleteKenton 12:16 Rx
Dave 18:32 105#
Raj 16:02 54# 1/2 dua
Steph C 15:46 35# 1/2 dua
Danielle 12:27 45# 1/2 dua
Luke 17:55 95# power 1/2 dubs
Brian T 12:51 85# power 60 dubs/rd
Erika 13:12 sc
Matt E 18:13 105#
Jess A 14:52, 45#, 1/2 dua
Rachel 13:08 Rx
Alex (drop in) 15:07 95#
Giulz