AMRAP in 20 minutes:
- 20 push ups
- 20 box jumps
- 1 legless rope climb (or 2 regular rope climbs)
Community Notes: Happy birthday Murray and Laura!
Note: Due to the holiday, the late cancel policy is in effect for the 9:30am class. Thank you!
AMRAP in 20 minutes:
Community Notes: Happy birthday Murray and Laura!
Note: Due to the holiday, the late cancel policy is in effect for the 9:30am class. Thank you!
Β© 2024 Iron Cross Athletics
1041 W. Bridge Street
Phoenixville, PA 19460
Phone
John: 717-572-3994
Nikki: 203-558-7281
This Post Has 4 Comments
Happy Birthday Murray. Keep gunning for those Abs. Another 7-10 years and you should have find.
5:15
*DC LL = Darn close legless
**RCA = Rope Climb Attempt
Alex W. 5+15 DC LL
Warnek 5+10 DC LL
Jen C. π
Jim C. 5+11 (1 rope climb, 30# dB floor press, step ups)
Tyler 6 (2 rope climbs/rd)
Jenn P. 6+24
Ryan Mc. 5 (2 rope climbs/rd)
Hannah St. 5+2 (2 rope climbs/rd, 15 pu)
Jesse St. π―
ββββ
6:15
Chris Mc. 5+10 (rope pulls)
DE 11 Rx
Robin 5+10 (10 mod pu)
Kelly G. 9+10 (10 pu, 2 rope climbs/rd)
Mike D. 6+7 Rx
Missy 7+3 (10 pu, 2 rope climbs/rd)
Faith 4+20 (20# dB floor press, 2 rope climbs/rd)
Nick 7+2 (RCA)
Greg 6+20 (2 black band pu, 16β, 2 rope pulls)
Ken 8+5 (10 banded pu, 2 rope pulls)
KTL π
Sabrina 6+14 DC LL (24β) Rx+
Sean G. 7 Rx+ (vest)
Dan R. 6+8 Rx
Craig π
Frank N. 6+14 (4 LL, 2)
ββββ
9:30
Bri 6+17 (10 band pu, 1 rope pull, 16β step ups)
Robbie 8+18 Rx
Kyle E. 6+1 (bb pu, 1 rope pull, 5×2 RCA)
Zane π
Lucas 6+3 Rx
John C. 5+1 Rx
Ryan B. 5+30
Cindy π
Alexa 6+8 (RR, knee pu, step ups)
Nidhi π
Jenn Tav 2 rounds Rx+ (24β), 3 Rx DC LL
Heather 5+34 (24β, DC LL)
Danielle 4+21 (2 rope climbs/rd)
KTSπ
PTS π
Sean B. GREAT DAY! (vest, 20 RR)
Kelsey 4+41 (15 band pu, 2 rope climbs/rd)
Mado 6+25 (10 pu, 20β step ups, 2 rope climbs/rd)
Brian G. 4 (10 pu, 2 rope pulls)
Linda π
Fredi 5+15 (RR, banded pu)
Marco 5+28 (20β)
Abby 6+4 (banded pu, 12β)
Liz Forgotten π₯
ββββ
12:00
Melissa B. 6+1 (RCA)
Frank W. π
Dan T. 7+1 (yellow band pu)
Zoe π
Sadieπ
Bob Kr. π
Lindsay 6 (15 banded pu, 1 RCA)
Haven 6 (20 banded pu, 1 RCA)
Christine π
Marissa W. 8 (20:05) (step ups, 2 rope pulls, 10 pu)
Lombardi 5+22 (2 rope climbs/rd)
Rocco π
Steph π
Jesse Sy. 7 +.5 DC LL+ Rhabdo
Rick No idea (scaled)
Chaz 6+25 (10 pu, 20β, 1 rope climb, 1 rope pull/rd)
Averie 6 (10 pu, 16β box, 1 rope pull)
Janet π
Jere 5 (6 rope climbs, 4 rope pulls)
Betsy 6 (2 rope climbs/rd, 20:02)
BWys (5+3 Rx
4PM
Sigal 6+23 Rx
Amanda 5 (banded PU, 17 box jumps)
Chris 6+14 (bar PU, 10RR, step-up)
Ray 6+2 (12PU, 2RC)
Eric π
Isabela π
Jill 6+11, (20/16″ box jumps, banded PU)
Rob M 4 (2 RC)
Tom B 4 (elevated PU 24″, 16″ SU, rope pulls)
Kirsten 4+22 (BPU, SU, 3 Rope holds)
Nicole π
Mike Y 5+54 (situps, mt. climbers, 24″ box jumps)
Shawn C. 6+38 (2 rope climbs)
EQ π
5:00
Tiago 5+11 Rx
Bob B. 4+31 (15 PUs, 1RC)
Tim C. 4+40 (2 RCs)
Iggy 6+20 (185 BSx10)
DT
Erin 5+10 (24″, 5 strict PUs)
Sherry 5+10 (12″x5, 3 rope pulls, 2 ring rows)
Mark M. 6+30 (banded PUs, 20″, RR)
Addie 6+30 (bar PUs, 16″, RR)
Ben 5+18 (15 banded PUs : green, 2 rope pulls)
—
6:00
Erik 6+31 (10PUs, 20/24″box, 6 pull-ups)
Jeff 5+34 (35# step-ups)
Todd 8+34 (10PUs, 5 chin-ups)
Ryan S. 7+9 (8PUs, step-ups, 3 rope pulls)
Hannah 6+8 (10 Banded PUs, Banded Lat Pull-downs)
Traci6+24 (Bar PUs, 8″, Banded Lat Pull-downs)
Nat 7+20 (Bar PUs, Step-Ups, 10RR)
Rob 7+15 (10 bar PUs, 16″, Banded Pull-downs)
Tobin 6+15 (2 RCs)
—
7:00
Francis 5 (12 PUs, Legless RCA)
Keith 5+8 (2 RCs)
Swetha π
Laura 5+12 (banded PUs, 1/2 SU 1/2 BJs, 3RPs)
Andrew B. π
Sydney π