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
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9 comments:

  1. Tim PJune 30, 2016 at 10:14 AM

    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#)

    ReplyDelete
  2. Aimee LyonsJune 30, 2016 at 11:13 AM

    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#

    ReplyDelete
  3. CFKOP iPad June 30, 2016 at 1:16 PM

    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

    ReplyDelete
  4. CFKOP iPad June 30, 2016 at 4:07 PM

    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#

    ReplyDelete
  5. CFKOP iPad June 30, 2016 at 5:37 PM

    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#

    ReplyDelete
  6. CFKOP iPad June 30, 2016 at 7:50 PM

    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

    ReplyDelete
  7. CFKOP iPad June 30, 2016 at 7:53 PM

    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

    ReplyDelete
  8. Tim PJune 30, 2016 at 9:20 PM

    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


    ReplyDelete
  9. ShwetablogJuly 11, 2016 at 6:39 AM

    grt

    ReplyDelete