Take 20 Minutes to build to a 1 RM Power Clean
then:
AMRAP in 15 Minutes
15/10 Cals on the Air Assault Bike
10 Toes to Bar
5 Power Cleans (use about 70% of your 1 RM)
Community Notes:
Coach Tim is doing a 1 mile time trial at the CrossFit Enduance Class at the Upper Merion Track tonight at 5:30 PM! This is open for all members, it counts as a regular class.
Quote:
then:
AMRAP in 15 Minutes
15/10 Cals on the Air Assault Bike
10 Toes to Bar
5 Power Cleans (use about 70% of your 1 RM)
Community Notes:
Coach Tim is doing a 1 mile time trial at the CrossFit Enduance Class at the Upper Merion Track tonight at 5:30 PM! This is open for all members, it counts as a regular class.
Quote:
"You only ever grow as a human being if you're outside your comfort zone."
- Percy Cerutty
5 comments:
LP for TP
6amers (clean weight, Rounds + Reps)
King 185, 5+3
Mike Sim 235, 6+7
Mike S 140, 4
Kevin B 155, 5
Theresa 115, 6
Justin D 175 PR, 4 +25 (T2B ROM)
Jeff B 255, 5 (165)
Brianna K 176, 5
7amers
Nick C 215, 5 + 15cal
Cline 195, 4+7 (145)
8:30 Comp
Jenna 133, 5+5(93)
Bekah 133,5+15(93)
Gordy 195,5+2(135)
Gordy
9:30 am
Karen S. 73#,5+5(53) k2e
Gordy
12:15 EXP
Meredith H. 103# PR!,4+4(73),ttb-a
Therese W. 113#,2+38(83)
Rob C. 215#PR!,4(155)
Mike I. 150#,4+12(95),ttb-a
Denise W. 135# PR!,4+8(95),ttb-a
Gordy
1:00 Masters
Terry J. 65#,5(45),ttb-
Jodilee G. 93# PR!,5(63#),k2e-a
Kendall G. 105#PR!,3+5(80#),k2e-a
Bill 35#,3+3(35),sit-ups
Kevin M. 155#PR!,4+24(105),ttb-a
Chanda 35#PR!,2+22(35),k2e-a
Gordy
4:30/5:30
Anne Br 70 5 k2e
Dana 120 6 Rx
Jacob 150 5+4 Rx
Jill A 155 FS 8+2 DB clean
Matt B 205 4+14 Rx
Mike Rem 145 4 Rx
Seba 145 4 Rx
Keith 275 4+15 (205)
Alejandra 95 4+10 Rx
Jess A 85 4+15 k2e
Mariana 100 PR! 4+21 (70)
Nidhi 65HPC 4+3 k2e
Steph Mc 95 5 (63)
Tia 143 PR! 4+10 (95)Rx?
TJ 140 4+4 Rx
5:30pm Track Workout
Timed 1 Mile Run (4 laps of the track (1600meters)
Alex R 6:21.9
Justin R 6:24.5
Matt C 6:32.9
John McH. 6:42.5
Joy C 6:49.3
Dave N 7:06.5
Flounder 7:29.4
Alona 7:35.9
Borden 7:38.1
Jen S 7:39.8
Jill H 9:10.0
Kris Lym. 9:06.8
Katie Ma. 10:27.5
Emma San. 5:04 (800m)
6:30p
Nico 145, 4+1
Reman 75, 3 (3 cal on bike; T2B ROM)
Rich A 260 PR!, 5+15
Steph C 100, 6+5
Matt E 215, 4+15
Erik 180, 4+28 (knee raises)
AMM 115 PR!, 5+6
Miss Jackson 100, 4+10
Michael C 135 PR!, 4+14
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