Workout: Tuesday 06/30/2015

Congratulations to Joe Beckerley for completing Ironman Coeur d’Alene this past Sunday.  His finishing time was 11 hours and 30 minutes in over 100 degree heat.  Tough race for a tough dude.  Way to go Joe!

 

 

 

Level 1
E3MOM for 15 minutes of:
250m Row
3 Overhead Squats  (AHAP)
+
10 Rounds
10 Wall Ball 20#/14#
5 Burpees
Post load and time.

 

 

 

 

 

Level 2
5 Rounds
400m Run
5 Front Squats  135#/95#
5 Front Lunge Steps  (R+L=1)
10 Toes thru Rings
Post time.

 

 

 

 

Barbell Club
EMOM for 12 minutes of:
2 Deadlifts  (AHAP)
+
Press  2,2,2,2,2
Post loads.

 

 

 

 

 

 

 

CrossFit old School
5 Rounds
30 Double Unders
18 Russian KB Swings  62#/44#
Post time.

 

 

 

8 comments

  • Paul 30 Jun ’15

    5:15
    L1
    Tony 65#/17:36
    Erika 45#/12:34 Rx
    Jeff M. 65#/16:28
    Joe V. 95#/14:15 Rx
    Barbara 65#/12:10 Rx
    Morgan 55#/15:00
    Carolyn 70#/13:23 Rx 16# @ 10′
    Clara 55#/17:20 Rx
    Riva 65#/13:23 Rx
    Milly 105#/12:35 Rx 10′
    Rob 80#/20:13 Rx
    Cathy 65#/12:48 Rx
    Paul 115#/10:47 Rx
    Vince -/13:12 Rx
    L2
    Rose 29:07
    Carrie M. 27:30
    Terry 22:31 Rx
    John N, 19:09 Rx
    Anthony 27:33 Rx
    BBC
    Jennifer 125#/65#
    Jake 335#/145#
    CFOS
    Vince 7:00 Rx

    Reply
  • Paul 30 Jun ’15

    8:00
    L1
    Amanda 65# FS/17:30 Rx
    April 45#/13:30 Rx
    Pat 125#/15:08 Rx
    Berenice 60#/18:41 Rx
    John E. 85#/17:59 Rx
    L2
    Felica 22:12
    Briley 22:08 Rx
    Alex 17:47 Rx
    Jose 24:25 Rx

    Reply
  • Paul 30 Jun ’15

    9:00
    L1
    Conner 45#/17:56 Rx
    Madison 45#/9:39 Rx
    Sami 95# FS/13:02 Rx
    Tina 80#/11:05 Rx
    Linda 60#/14:10 Rx
    Monica 45#/9:11 Rx
    Scotty 45#/15:29 Rx
    L2
    Kenny 20:06 Rx
    CF OS
    Briley 4:59 Rx

    Reply
  • Tina 30 Jun ’15

    12 noon
    L1
    Steven 75#/–
    Rey 105#/20:02
    Aileen 65#/15:01Rx
    Josh 145#/19:00Rx
    Stephen 115#/14:54Rx
    Sam 95#/13:09Rx
    L2
    Brad 24:40Rx
    Dustin 23:51Rx
    Ernie 24:13
    Steve O 20:57Rx
    CFOS
    Ryan 5:23Rx

    Reply
  • Paul 30 Jun ’15

    4:00
    L1
    Chris B. 165# PR/12:29 Rx
    Sonya 65# FS/18:30 Rx
    Gaby 85#/12:21 Rx
    Dylan 125#/11:21 Rx
    Scott O. 65#/17:11 Rx
    Jimmy 175#/14:15 Rx
    L2
    Kevin Co. 15:16 Rx
    Lindsey 27:17 Rx
    Trapp 21:26 Rx

    Reply
  • Paul 30 Jun ’15

    5:00
    L1
    Chris F. 80#/13:50 Rx
    Troy 95#/23:40 Rx
    Ed M. 95#/15:53 Rx
    Kevin Co. 225#/8:11 Rx
    Jean 75#/20:17 Rx
    Tommy 75#/18:43
    L2
    Susan 25:50
    Ian 20:21 Rx
    Ira 20:00
    Newman 15:41 Rx
    CF OS
    Ira 17:49 Rx

    Reply
  • Paul 30 Jun ’15

    6:00
    L1
    Tsu 65#/16:44
    Elizabeth 45#/16:23
    Mark 65#/22:58 Rx
    Andrea 80#/16:12 Rx
    Andy 145#/9:02 Rx
    L2
    Sloane 21:23 Rx
    Jessica 30:40 Rx
    Nick 24:09 Rx
    Maddie 31:08 Rx
    Joey 19:37 RX

    Reply
  • Joe Beckerley 1 Jul ’15

    Thanks for the congrats Paul!!!! 105 during the end of the bike and majority of the run. Swim: 1:10:21 Division Rank 65 T1 – 4:35 – 06:06:20 Bike Division Rank 51 – T2 4:18 – 03:58:32 Run oh it was hot! Overall Division Rank 25 with 11:24:06 finish time. 170 Overall Rank.

    Beautiful race, thanks again for helping me prepare for the Ironman!

    Reply

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