TEST DAY - RECORD RESULTS
"EVA"
5 Rounds for time of:
800 Meter Run
30 Kettlebell Swings (53/70#)
30 Pull-ups
(Some ideas to modify the workout would be to use half of the overall volume and to scale the load of the Kettlebell.)
CLICK HERE to compare to 3.23.23
Community Notes:
Saturday 9 AM class will be held at the Lyons Den (555 W. Beidler Rd, KoP), there will be no Saturday 10:15 am CrossFit Kids.
All other weekend classes will be held at the gym- we are hosting a one day CrossFit Fundamentals Course on Saturday at CFKOP.
Next Saturday 7/22 we will be hosting the 'Brawl in the Burbs' - There will be NO classes on 7/22.
Mark your calendars for our internal (members only) competition - 'King and Queen of Prussia' on August 19th.
Quote:
“We need women who are so strong they can be gentle, so educated they can be humble, so fierce they can be compassionate, so passionate they can be rational, and so disciplined they can be free.”
—Kavita Ramdas.
7 comments:
9:30
Em 21:16 1/2 c2 ring row
Jill 27:52 1/2 44# 10 pull up
Larissa 22:46 1/2 44# russian
Dana D 25:31 1/2 banded pull ups 44#
18:35. 800m c2, 15 russuan swings @53#, 10 pullups for 3 rounds/15 RR 2 rounds
nooner
Dana H 48:38 35# c2 bike
Evan Z 21:34 (1/2 c2 bike/35#)
Dave H 40:04 15 kbs 4 rds
Rich A DNF ouchie
Shannon 44:21 15kb/15pu/some RR
Edwin 37:46 45#/1/2 RR, 1/2 KB/ 800 m runs
Jamie 40:32 4 rds
Pam G 42:23 1/2 pullups
Matty Bo 30:47 (1/2)
masters + friends
5 Rds
1000 M C2 Bike
15 KBS
15 Pull-ups
Megs 24:52 44#/PU + TTB
Ali 23:40 35#/PU band/TTB
Terry 26:06 PU 35#
Kathy 26:04 18#/kip swing + RR
4:30pm
Jeff 44:56 RX
Rakshit 24:50 C2 53# 1/2
The Nat 27:19 1/2
5:30pm
Seth 40:35 C2 15 rr
Baez 36:25 3rds
Lil D. 34:36 C2, 44# 15 pull-ups
Newcomer 41:04 C2 44# rr
6am
Tori 20:55 1/2 35 band
Jess 24:39 1/2 35 band
Mark 24:17 1/2 53
Brian 18:55 1/2
6:30pm
Jorge C. 28:28 1/2, 44#, RR
Faith D. 30:56 1/2, 26#, RR
Lauren R. 27:29 3 Rds 30 reps, 2 Rds 1/2 reps, 400mrun, 35#, RR
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