All for time
150 Feet of Walking Lunge
then....
30-20-10 reps of:
Dumbbell Step-ups (35/50#)
Dumbbell Snatch (35/50#)
Dumbbell Burpee Deadlift (35/50#)
then...
150 Feet of Walking Lunge
Community Notes:
Saturday 9 AM CrossFit Class, Sunday 9 AM Cardio Class and 10:15 Strength Class will be held at the Lyons Den, 555 w Beidler Rd. KoP.
Quote:
"Once we believe in ourselves, we can risk curiosity, wonder, spontaneous delight, or any experience that reveals the human spirit." --E.E. Cummings
6 comments:
6AM
Larissa 16:57 15# Step UP, 20#, 20' Box
Bearden 23:42 30# SU, DL, 40# Snatch, 24' Box
Mike S 26:30 20#, 20-15-10 Burpee DL, 20' Box
Missy 26:15 15#, 20' Box
Laura 22:56, 20#, 20' Box
Aimee 21:00 17"
Taylor 22:24 45#/20"
Nooner
Dana H 23:33 rx
Bryant 22:29 rx
Catherine 23:15 17"/30#
Rich A 26:30 rx
Erin M 16:06 rx
Jeff P 15:11 rx
Freaky G 19:59 rx
The Nat 21:39 rx
Pam G 16:52 rx
9:30
Em G 25:19 rx
Emma S 23:55 11"/12#
Steph C 21:25 20/17 "
Pete D 26:14 20"
ABO 21:56 25/17" 15 SASnatch
Jackie 26:30 25/17" 35 sntatch
Jill H 23:57 25#/17" 30# sn burpee
masters
100 ft Lunge
25-20-15 reps
100 ft Lunge
Mom 20:34 12#/11"
Alan 19:32 11"/15#/1/2 lunge
Kathy 23:51 12#/13"
Lisa 23:05 15#/13"
30-20-10 reps (100 ft lunge)
Ben 32:24 Cal echo bike for burpee/ 35#/20" (150 ft lunge)
Terry 23:10 20#/17"
Ina 25:42 17"/15# step up / 20 for rest
4:30
Alex Tu 25:04 35#
Yex 23:03 30# 17”
Jordan 24:09 25# 20”
Karen 23:06 25#
McHugh 26:06 30# 20”
Mae 24:10 15# lunges in place 13’ burpees 10x3
Erika 24:42 25#
Remer 22:09 RX
Leah 24:55 25#
6:30PM
Matt T 27:29 35#
Emma N 27:44 25#, DB Deadlift/SitUp
5:30
Julia 30:20 35# for round of 30, 30# for the rounds of 20 & 10
Lil D 23:26 25#, 17”
Shannon 21:58 25#
Joe S. 28:10 RX
Gia 26:03 25# 17” 45# for snatch
Randy 21:55 40#
Rebecca 29:16 RX
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