6.28.2021

W.O.D. 6.29.21





   

Join us on ZOOM...

7AM
https://us02web.zoom.us/j/82621113890
Meeting ID:826211138960
zoom password 321go

  12pm
https://us02web.zoom.us/j/88548453602
zoom password 321go

AMRAP in 15 Minutes:
1 Wall Ascent (6/8ft)
10 Kettlebell Swings (53/70#)
1 Wall Ascent (6/8 ft)
10 Burpees

Compare to (3.20.13) or (7.21.11) and (12.5.11)


Community Notes:
Join us this up coming holiday weekend for these special classes.
BRING A FRIEND FOR FREE to the Saturday or Sunday session!

Saturday, 7/3 9:00 AM at CrossFit KoP - (Tire flipping team workout)
Sunday, 7/4 10:00 AM at the Lyons Den (555 w Beidler Rd) ('Moszer' - Hero wod)
Monday, 7/5 CLOSED
Tuesday, 7/6 resume regular schedule.

(On Sunday at 10 AM after the workout, join us in wishing Karen Maley a farewell as she heads to Florida to start a new job!!)

Quote: 
 “Absorb what is useful, discard what is not, add what is uniquely your own.” 
-Bruce Lee
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8 comments:

  1. ColetteJune 29, 2021 at 7:06 AM

    6am
    Sam Bo 5rx
    Kevin B 4rx
    Mike C 4+10 53#
    Rahmon 5+11 55#
    Julia 5 20#slam ball 1 WA 5 strict pull ups
    Hannah McGee 7+12rx
    Mak 7rx
    Chris L 5+11 53#
    Jamie S 8+1 rx
    Mark S 5+6rx
    Sean F 7rx
    Kate C 5 13in box
    Jeremy D 5+6 rx
    Subhan 5+4 2 strict pull ups
    Greg 6rx

    ReplyDelete
  2. ManishaJune 29, 2021 at 7:48 AM

    7a Zoom
    1 manmaker
    10 KB Swings
    1 Manmaker
    10 Burpees

    Anna C 5+6 (30KB, 15MM)
    Cherie 5+17 (15# Mm, 20#KBS)

    ReplyDelete
  3. ColetteJune 29, 2021 at 10:25 AM

    9:30
    Em Gallo 5+3 rx
    Shawn W 4+6rx
    Alex Brommer 5+1 13 in box
    Steph C 5+12 44# russian
    Jill H 6 13 in box
    Jess A 6+17 15# slam ball, 5 DB BOR/WA, 35# russian swing

    ReplyDelete
  4. ColetteJune 29, 2021 at 12:54 PM

    Noon
    Ana C 7+11rx
    Aimee 8+2 rx
    Remer 8rx
    Pam G 7+19rx
    Cate K 5+2rx
    Jessie S 4+11 44#
    Alexis H 4+11 13 in box
    Jess S 5+3 44#
    Pete 6+11 rx
    Meredith 6 13 in box
    Rich A 6+11 rx
    Geoff :)

    ReplyDelete
  5. Aimee LyonsJune 29, 2021 at 1:57 PM

    masters
    Mom 7 18# Press up
    Anee B 10 cal bike/10 setup./10 sa kbs 18#/10 sa push up
    Barb C 3 + 18 26#/ 21" box
    Suzanne 8 + 14 13" 44#
    Ina 7 26#/ 21" box
    Kathy 5 + 2 press up 18#

    ReplyDelete
  6. Aimee LyonsJune 29, 2021 at 5:22 PM

    Joe S: 5+12 rx
    Mike M: 4 rx
    Randy: 5+14 rx
    Yex: 6 (26#)
    Roberto: 5+1 rx
    Meg O: 8+4 rx
    Denise C: 6+14 rx
    Marissa: 5+14 rx (one 8')
    Karen 1: 4 (44# some box)
    Nat Den: 4+1 (17" box 35#)

    ReplyDelete
  7. Jason LyonsJune 29, 2021 at 9:52 PM

    Samson: 7+7 rx
    Meighan: 5+15 russian
    Danielle C: 5+17 (17" & 44# russian)
    Alex B: 4+19 (2 WALL ASCENTS!!!!!!!!!!, 35#)
    Joe M: 3+11 (55#)
    Kate A: 8 (17" box, 35# pushups)

    Birthday Ben: 5+13 (scale)
    Gia: 4 (4 WALL ASCENTS!!!!!!!!!!!, 53#)
    Favour: 4 (24#)
    Missy: 4+8 (attempts, 44# russian)

    ReplyDelete
  8. ManishaJuly 1, 2021 at 7:39 AM

    Susan 4+10 WA attempts, 53# ROM
    Manisha 6+11 ROM

    ReplyDelete