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Tuesday, July 4th

3
Jul

Tuesday, July 4th

Reminder: The gym is open for open gym today from 10am-12pm.

Happy Independence Day!

WOD

For time:
Swim 1,000 meters
OR
Run 4,000 meters
OR
Row 5,000 meters
OR
Bike 10,000 meters

Post time to Comments.

“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong attitude.” – Thomas Jefferson, maybe

25 Responses

  1. If anyone be one wants to do a few CP bike loops, I will be at Engineer’s Gate at 6am for a 6:10 rollout.

    Interested parties should hit me up.

    Possible 10k run at about 8:15am.

    Also, Lasker pool is open. Get your laps in.

  2. If anyone be one wants to do a few CP bike loops, I will be at Engineer’s Gate at 6am for a 6:10 rollout.

    Interested parties should hit me up.

    Possible 10k run at about 8:15am.

    Also, Lasker pool is open. Get your laps in.

  3. johanna

    OG:
    Sunday Oly with the ladies
    30 min every 3 mins
    3 OHS @105
    3 Power Cleans @105
    every rep was challenging and beautiful.

  4. johanna

    OG:
    Sunday Oly with the ladies
    30 min every 3 mins
    3 OHS @105
    3 Power Cleans @105
    every rep was challenging and beautiful.

  5. BAston

    Thrusters 3-3-3-3-3
    135-145-155-155-155

    100 ghd’s / 25 strict ring dips

    15 minute amrap:
    15 WB
    15 HPS (75#)
    15 BJ (24″)
    15 PP (75#)
    15 Cal row

    9 cals short of 3 rounds

  6. Tapout

    OG:
    Sunday Oly with the ladies
    30 min every 3 mins
    3 OHS @80, last 2 rounds 85
    3 Power Cleans @95

    15 min amrap-2+22
    15 wall balls
    15 HPC
    15 box jumps
    15 push press
    15 cal row

  7. Tapout

    OG:
    Sunday Oly with the ladies
    30 min every 3 mins
    3 OHS @80, last 2 rounds 85
    3 Power Cleans @95

    15 min amrap-2+22
    15 wall balls
    15 HPC
    15 box jumps
    15 push press
    15 cal row

  8. Kim

    Sundays Oly workout with The Amazons:
    Every 3 mins for 30 mins
    3 power cleans and 3 overhead squats
    Power cleans @ 115
    OHS @ 93#

  9. Ashley Moduno

    OG:
    Sunday Oly with the ladies
    30 min every 3 mins
    3 OHS @105 (failed the first few tries!)
    3 Power Cleans @105

    5k row 27:17 but wasn’t really going for time. Stopped to help m’lady Sally out with push ups around 500m but got back on right after

    50 push ups 2:10 30-10-5-5

    1. Ashley Moduno

      It’s Tuesday but we are a big ol group of slackers. And by that, I mean I was reaaaalllly hung over on Sunday 🙂

  10. Ashley Moduno

    OG:
    Sunday Oly with the ladies
    30 min every 3 mins
    3 OHS @105 (failed the first few tries!)
    3 Power Cleans @105

    5k row 27:17 but wasn’t really going for time. Stopped to help m’lady Sally out with push ups around 500m but got back on right after

    50 push ups 2:10 30-10-5-5

    1. Ashley Moduno

      It’s Tuesday but we are a big ol group of slackers. And by that, I mean I was reaaaalllly hung over on Sunday 🙂

  11. dtm

    5 Rounds:
    300M run
    25 push-ups
    50 air squats

    ~17min *clock malfunction

    Hollows and planks before the beach.

  12. Liz

    Drop in at Crossfit PHL
    3rft
    800m run, 30 cleans 65#, 30 burpees
    33:40 rx
    First round was 8:30…and then what I thought was good pacing was certainly not. Very humbling.

    And Matt, re: Jefferson quote – if you read it, you’ll see it’s from the 1948 equivalent of a chain email.

  13. sallys

    Sunday lady Oly
    Cleans and OHS at 95
    3 of each every 3 minutes for 30 min

    50 push-ups: 10-10-10-10-6-4 (thanks to Ashley for the tips)

  14. sallys

    Sunday lady Oly
    Cleans and OHS at 95
    3 of each every 3 minutes for 30 min

    50 push-ups: 10-10-10-10-6-4 (thanks to Ashley for the tips)