Complete 4 intervals, each for time of:
- Row 300m
- 30 abmat sit-ups
- 3 rope climbs
WOD Notes: The sub for rope climbs will be 12 (challenging!) ring rows.
Community Note: Happy Birthday Kim Dieter!
Complete 4 intervals, each for time of:
WOD Notes: The sub for rope climbs will be 12 (challenging!) ring rows.
Community Note: Happy Birthday Kim Dieter!
© 2024 Iron Cross Athletics
1041 W. Bridge Street
Phoenixville, PA 19460
Phone
John: 717-572-3994
Nikki: 203-558-7281
This Post Has 15 Comments
In for 6:15am. Happy Birthday Kim!
Ditto! Happy Birthday Kim! Enjoy your day!!!!
6:15 for me as well. Happy birthday Kim!
Happy Birthday Kim!!!
Natalie is in for 4:30. I, on the other hand, need a rest day.
Happy Birthday Kim!
Happy Birthday Kim!
Great job Lindsey!
Happy birthday Kim!
Happy birthday Kim!
Results from this morning:
Lindsey 2:51, 2:33, 2:49, 3:20 (1RC @ 10′ for 3 rounds, then a full RC round 4!)
Emily 3:30, 3:24, 3:25, 3:13 (ring row)
Matt 3:52, 4:08, 4;04, 3:59 (3 RC round 1, then 1 RC + 8 RR)
Mike S 2:53, 2;59, 3:05, 3:25 (RR from parallel)
Awesome intensity this morning, breakfast crew!
Happy Birthday Kim!
Someone from the breakfast crew, how rough was this workout?
Pretty rough. I think if the rowing was 500 meters, we would be toast!
Thanks everybody! I appreciate it!
Nice job Lindsey!!
Happy Birthday Kim!
Thanks Sarg!
to Everyone!
Here is a link to one of the best mud runs around. Proceeds go to the National MS Society. It’s Saturday, June 9th and Sunday, June 10th. We have a team running at 10 am on Saturday (Muddy Bums). The wave is closed, but if you are interested in doing this mud run, just sign up and join our wave anyway!
http://eventpae.nationalmssociety.org/site/PageServer?pagename=PAE_MUCK_Register
Results:
Mark 2:19, 2:25, 2:52, 3:12 Rx
Craig 2:58, 4:24, 2:59, 2:17 (RC x2, RR x2)
Natalie 3:11, 3:18, 3:08, 4:01 (RR, 3×20, 1×30)
Tanner 2:39, 3:30, 2:33, 2:29 (3, 2, 1 RC, RR)
Phil 2:50, 4:20, 4:30, 4:33 Rx
Laurie 4:37, 2:47, 3:15, 3:00 (2RC+4RR, 3xRR)
Kevin 2:19, 2:50, 3:32, 3:52 Rx
Nick 2:58, 3:31, 4:32, 6:32 Rx
Mike K 3:43, 4:15, 4:54, 4:50 (2RC+4RR)
John W 2:25, 2:40, 2:45, 2:48 (180# prowler push 50 yds)
Chris R 3:28, 4:12, 4:50, 5:18 (10’RC)
Jerry 4:06, 4:44, 4:30, 4:38 (30, 10, 15, 15, RR)
OG Results (400m run and ring rows):
Barb 3:50, 3:44, 3:55, 3:40 (12 RR)
Scott 2:49, 2:47, 2:46, 2:25 (12 RR from parallel)
Cragle 2:49, 2:45, 2:41, 2:29 (12 RR from parallel)