Happy Independence Day!

Happy Independence Day!

4th of July classes at 8am, 9am and 10am

"Hot Shots 19"

6 rounds for time:

  • 30 Air Squats
  • 19 Power Cleans 135#/95#
  • 7 Strict Pullups
  • 400m Run

Core - 50 Abmat sit ups

38 comments (Add your own)

1. Sean wrote:
32:46 <3m

July 4, 2014 @ 2:01 PM

2. Long wrote:
32:14 rx

July 4, 2014 @ 2:08 PM

3. Audrey m wrote:
41:04. 75# first three rounds then dropped to 65#. Last two rounds of strict pull up attempts really bad.

July 4, 2014 @ 2:34 PM

4. Sam wrote:
42:51rx

July 4, 2014 @ 3:02 PM

5. Makeya wrote:
46:32 95#

July 4, 2014 @ 3:27 PM

6. Mark T wrote:
45:49 as RX at the house

July 4, 2014 @ 3:29 PM

7. dana c wrote:
40:56, 75# for first 4 rounds then to 65, pu attempts

July 4, 2014 @ 3:30 PM

8. heather h wrote:
39:16, 65#

July 4, 2014 @ 3:30 PM

9. Blake wrote:
44:26 Rx

July 4, 2014 @ 3:31 PM

10. Sue B wrote:
40:03 - subbed abmat sit-ups for air squats and did 1/2 mile ride for run. 55# power cleans.

July 4, 2014 @ 4:02 PM

11. JeffR wrote:
43:28 @ 115#. happy 4th

July 4, 2014 @ 4:12 PM

12. Dan A wrote:
49:06 (115#)

July 4, 2014 @ 4:20 PM

13. Matt Nuss wrote:
50:41 rx, dizzy from rd 2+

July 4, 2014 @ 4:20 PM

14. Matt M wrote:
41:22 rx

July 4, 2014 @ 4:21 PM

15. StacyE wrote:
43:30
65# strict pu attempts were horrible

July 4, 2014 @ 4:29 PM

16. Noah A wrote:
39:04, as rx'd

July 4, 2014 @ 4:33 PM

17. Greg A wrote:
39:18, as rx'd

July 4, 2014 @ 4:34 PM

18. Heather A wrote:
42:55. 63# bar, kipping pull-ups, but strung each round at least. Some great times on the board today - great job everyone! Happy 4th!

July 4, 2014 @ 4:39 PM

19. Matt S. wrote:
42:25 Rx

July 4, 2014 @ 4:42 PM

20. Katie R. wrote:
40:32 75# strict pus for 2 rds, then switched to kipping pu

July 4, 2014 @ 4:52 PM

21. Caroline wrote:
43:55 rx'd…YOWZERS!

July 4, 2014 @ 5:32 PM

22. Jess D wrote:
42:45 @75#
Half strict pull-ups for the first couple rounds then to kipping.
Sub 500m row for run

July 4, 2014 @ 5:43 PM

23. CraigF wrote:
35:14

July 4, 2014 @ 5:44 PM

24. Courtney T wrote:
39:11 rx

July 4, 2014 @ 6:25 PM

25. Rosie F wrote:
31:02 55# and pull up attempts

July 4, 2014 @ 6:28 PM

26. JeffT wrote:
29:55
Long one to do on duty

July 4, 2014 @ 6:41 PM

27. Andrea R. wrote:
49:33 @75#

July 4, 2014 @ 7:51 PM

28. Bill Monas wrote:
39:45 as rx'd.

Ouch.

July 4, 2014 @ 8:47 PM

29. JakeF wrote:
Untimed at home. #95, and substituting 10min stationary bike intervals for the 400m runs.

July 4, 2014 @ 9:19 PM

30. Karl wrote:
38:37 @ 95#

July 4, 2014 @ 9:47 PM

31. SBJ wrote:
35:51 rxd

July 5, 2014 @ 12:23 AM

32. Christine wrote:
42:23- 65#

July 5, 2014 @ 2:30 AM

33. TravisG wrote:
34:49 95#, Kipping Pull Ups

July 5, 2014 @ 4:37 AM

34. MaggieT wrote:
32:29 rx'd but the 400m run, air dyne 0.5 miles instead

July 5, 2014 @ 5:29 AM

35. Josh J wrote:
35:12 rx

July 6, 2014 @ 2:57 AM

36. Jason Kallivokas wrote:
38:26RX (or thereabouts)

July 7, 2014 @ 4:04 PM

37. SP wrote:
39:06 @ 85#

July 7, 2014 @ 4:14 PM

38. Kirk wrote:
34:26 Rx

What a great way to honor these heroes...

July 10, 2014 @ 4:08 AM

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