30*20*10* reps of:
Overhead Squat (95/135#)
GHD Sit-up
*100 ft Handstand Walk following each set
Community Notes:
Weekend Classes - Saturday CrossFit 9 AM/ Sunday Cardio 9AM Sunday and Lifting 10 AM are at the Lyons Den (555 w. Beidler Rd, KoP)
Monday 4th of July - 10 AM FREE FRIENDS AND FAMILY workout at CrossFit KoP!
Quote:
The difference between ordinary and extraordinary is that little extra. – Jimmy Johnson
6 am
ReplyDeleteCate ke 19:13 85 59'
Aimee 19:40rx
Kate c 16:27 85 ab 10wwi
Megz 17:40 75 10wwi
Brian 16:41 115 strict press 1/2 GHD/Ab wwi
AAshish 14:00 75 10wwi
Edwin 14:01 80 10wwi
Missy 15:42 35 situp 10wwi
Sambo 13:04 10wwi
9:30
ReplyDeleteDana 24:11 rx
julia 15:06 85 ab 50'
Katie 17:08 3510wwi
jackie 17:06 80 wwi
Jill 17:28 50 10 wwi
Kev 175 12:40 bear crawl some HSW
Evan 27:46 65
Erini 9:52 35 5 kickups
noon
ReplyDeletePam 14:11 75 10wwi
Yex 14:04 75 wwi taps
erin 19:52 rx
Jeff 13:32 rx
Dave 17:30 115 wwi
Lee 15:56 wwi 35
The natalie 13:47 35
Remer 16:57 rx
Jamie 16:15 10 WWI
Geoff 14:58 taps
4:30
ReplyDeleteAlex Tu 18:00 35# WW in attempts
Will M 17:06 85#, bear crawl
Keith 15:35 115#, SU, 50”
5:30
Rachel 11:55 FS 95#, 1/2 GHD, 30 second weight shift
Baez 21:21 RX
Lil D 18:29 65#, 10 WW ins
Edgar 17:50 75#, 20 pushups
Rebecca 16:30 65# sit-ups, 30 second handstand hold
Emma 16:56 45#, 3 walk up hold