6.04.2017

W.O.D. 6.5.17








For time:
40 Calories Assault Bike
30 Box Jump Overs (24/30")
20 Sandbag Ground to Over the Shoulder
(sandbag weight = your choice, challenge yourself, record weights used)

 Community Notes:
The King and Queen of Prussia will be held on July 22nd.  This is our Annual "members only" competition to find out 'King and Queen' of Prussia! Everyone is welcome, the workouts are scalable no matter of level and ability. SIGN UP at the BOX!

Quote: 
Life is filled with highs and lows—valleys and peaks that will test your resilience, that will push you to overcome challenges—and the lessons you’ll learn on your way to the top will only make you stronger, better.
at

7 comments:

  1. CFKOP iPad June 5, 2017 at 6:54 AM

    5:15a
    Kevin B 9:14 75#
    Mike San 12:15 24"/75#
    Sue K 9:17 20cals/17"/20#
    Gia H 9:15 30cals/20"/25#

    6a
    Alex L 9:46 75#
    Mark Sp 9:01 75#
    Ben M 12:40 75#
    Alona 9:53 45#

    ReplyDelete
  2. CFKOP iPad June 5, 2017 at 7:49 AM

    7am
    Anna 10:23 45/step up 20
    King 8:21 75
    Manisha 9:42 30cal/20/35
    Kate k 10:35 45

    ReplyDelete
  3. CFKOP iPad June 5, 2017 at 11:02 AM

    9:30am
    Used arms for BJ

    Mary H 8:35 35# SB
    Nicole M 8:09 35# SB
    Lauren C 8:24 50# slamball
    Jill H 8:23 45# SB
    Cameron H 8:14 24", 55# keg
    Edwin L 6:30 75# keg
    Kevin H 7:06 110# atlas stone
    Barb Z 8:38 17" SU, 35# SB
    Jessie S 8:15 35# SB 30 reps
    Meggan L 9:40 35# SB
    Katie M 9:42 35# SB
    Jackie H 7:44 75# Barbell
    Jess M 8:16 17", 35# slamball

    ReplyDelete
  4. CFKOP iPad June 5, 2017 at 1:01 PM

    12:15pm
    Used hands on BJ

    Rich 11:44 135# bags of rocks
    Pete D 8:55 75# SB
    Joe 7:06 75# SB
    Marissa 9:20 75 atlas stone
    Yolanda 7:50 30 cal, 13", 25# SB
    Mike Si 10:40 140# atlas stone

    ReplyDelete
  5. CFKOP iPad June 5, 2017 at 5:42 PM

    3:30
    Keith 13:47 125# sand bag
    Alex P 5:46 50l# D-ball
    Holly F 7:24 35# sand bag
    Dave 8:27 135# bag of rocks
    Jodilee 7:19 20# sand bag 20" su
    Jonn Mc 8:42 75# sand bag
    Jeremy 7:18 110# atlas stone

    4:30
    Mooney 14:15 135# bag of rocks
    Aileen 10:07 75# sand bag
    Twinnie 9:03 (10 75# sand bag)
    Manny 11:51 75# sand bag
    DuRoss 9:22 75# sand bag
    Ryan S 8:17 75# sand bag
    Mike M 15:16 75# sand bag
    Anne B 11:14 ski erg 35# sand bag
    Jesse 8:53 75# sand bag
    Ryan A 12:22 110# atlas stone
    Karen M 11:23 75# sand bag
    Laura A 12:05 75# sand bag
    Alex T 11:31 75# sand bag
    Shelia 9:11
    Holly 9:47 75# sand bag
    Remer 10:33 10@ 135 bag of rocks

    ReplyDelete
  6. Keith BJune 5, 2017 at 6:23 PM

    5:30

    Mark C 8:18 75#
    Josh P 7:06 75#

    ReplyDelete
  7. CFKOP iPad June 5, 2017 at 8:56 PM

    Rob c 7:20 75#
    Caitlyn 9:16 35#
    Chris S 11:02 110#
    Josh M 12:00 135#
    Danielle 10:09 75#
    Tia 13:42 60#
    Neil 7:50 110# (too light)
    Dana 9:02 70#
    Justin C 9:56 135#
    Matt B 9:57 110#
    Dave N 9:15 110#
    Donna 8:40 35#
    Esra 9:48 35#
    Ashley 11:30 75#
    Mike C 9:38 75#
    Kardo 7:52 75#
    Kris 14:19 75#

    🔨🔨

    ReplyDelete