Complete for time:
- 800 meter run
- 21-15-9 squat clean (115/75#) & ring dip
- 800 meter run
WOD Notes: This workout is a traditional 21-15-9 rep scheme, sandwiched by 800 meter runs. If the 21-15-9 looks familiar, it’s similar to “Elizabeth” (a CrossFit benchmark), but with lighter weight to keep you moving fast! The clean should not exceed 60% of your 1 rep max squat clean.
Schedule Notes: We will be closed on Tuesday, July 4. On Monday, July 3rd, we’ll have a modified schedule. Current plan is to offer classes at: 6:15am, 8:30am, 9:30am, 5:00pm, and 6:00pm. Let us know if you were hoping to attend class that day, but wouldn’t be able to make any of those class times.
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7pm Results
Marissa W 20:19 (row, 35#, 15 BP)
Dave 23:51 (90, MM)
Charles 🙂 (65, PU)
Rob 21:20 (95, MM)
Jim C 24:17 (95, PU)
Rocco 18:33 Rx
Alexa 21:04 (75, MF)
Result:
5:15
Ed 23:00, PC, 50DB
Ceil 23:34, 30 db, 65#
Nikki K. 21:49 (20db, 65)
Murray 23:02 (MM)
Elissa 18:01 MF
Wes 19:22 (95)
Brianna 22:53 (400m runs, 55#, 20DB)
Jenn 19:10 (Rx+vest)
Danielle 23:15 (65)
6:15
Fili 26:04 (12-9-6 RD)
Nicole 19:55 (20# DB)
Sierra 21:13 (70, 25DB)
KtL 20:03 (55, MF)
9:30
Vollmer 🙂 (44# RD, 400m
Ron 🙂 MF, bike
Lombardi 19:16 (30cal, MF)
Jess V. 22:00 (55, MF
Megan S. 28:36 (12-9-6 RD) 3:50 PR and goal 800m!!
Tiffany 19:18 (15#, 35# PC)
KtN 19:36 (HC, 12-9-6 RD)
Chase 19:26 (pu, 10# DB)
Brooks 20:55 MM
Jen C. 23:07 (65#)
Bruno 26:24 (45 HPC, pu, 400m)
Joe T. 27:56 (45hpc, pu)
Drake 25:39 (12-9-6)
Gavin 22:38 (75pc, 15-10-5 RD, mF)
Joel 21:13 (15-10-5, 1x800m)
Kerri 23:14 (20# DB, 65)
Vicki 25:59 Rx+ 95
Moira 27:16 (35 pc, RR)
Dave S. 25:40 (95pc)
4:00
Ash 18:36 (9-6-3)
Curtis 22:12 (30 db, 95)
Caine 🙂
Chris S. 20:02 (bike, 25 db)
Austin 21:31 (155, ghd)
Pugh 🙂 (BS, RT)
Shawn 20:43 (80#)
Heather 21:17 (mf)
Isadora 19:48 (#18, 15#)
Patrick Z. 21:43 (MF, 75)
Christine 23:05 (12-9-6)
Duris 21:43 Rx
Vanessa 🙂 (15#, row)
Steve P. 23:54 (FP)
Mike C. 18:47 Rx
Connor 16:32 (95, MF)
5:00
Kristen K. 22:30 (35, MF)
Joe S> 13:55 (HPC, pu)
Bob K. 22:30 (105, 15-12-9)
Tina 18:54 (11=8=5, MM, 65#)
Boelker 16:08 Rx
Filchner 21:43 (95, 30-20-10 pu)
Chase 23:04 (15=15=9, 135pc)
Sabol 18:25 (pu)
KtS. 20:21 (1/2mf)
Tim C. 21:06 (95)
Jim B. 24:52 (75, pu)
Joe B. 18:23 (85)
EQ 18:08 Rx
John C. 22:44 (MF< 95) Kenny 17:45 (RR, 9=6=3) Rey 16:20 (row, MM, 35# KBS) Robbie 18:58 (MU+ROw) Brian W. :0 Ray Z. 9=6=3 Jeff 19:10 (75, MM) 6:00 Derek 20:30 (75, 15-6-9) Mel 22:2 (MM) Dan E. Rx+155 Josephina :0 Patrick S. :0 Kerry 21:06 (45, band ) Stuart 18:25 (70HC, Allison :0 Sigal 28:16 Erin 17:48 (MF) Missy 18:38 (MF< 55) Sarge 🙂 (Row)