Bring a friend day

2
Aug

Bring a friend day

Bring a friend to any class today!

AMRAP in 10 min
10 Goblet Squats
200m MB Run
30 sec Plank

Greg

31 Responses

  1. Greg

    On the road drop in
    Crossfit 717 Harrisburg PA – with Kelly Black
    Warm up
    Emom 1-12
    2 strict press #150
    25 RKBS #52

    Emom 12 – 24
    7 back ext
    80 SU

    Emom 24 -34
    2 Sled pull #180 sled?
    6 sandbag ohp downup

    Thanks for the work out Kelly great job!

    1. Jackie

      I’d like to hear about some of these movements when you are back Greg. Good job! Hope the bear didn’t come out. 😜

    2. Greg

      Thanks Jackie was a fun one but you are right a lot of volume. That said i kept the bear in the cage 🐼 can’t scare people the first time for a drop in lol πŸ˜ƒ

  2. Mark D

    Drop-in @ CrossFit NapTown in Indianapolis

    1Mile Time Trial – 7:55

    Highland Bag Toss – 70#
    Over Shoulder Toss x3 Front Rack Carry – 4 Man Relay
    Plank Bag Drag – 4 Man Relay

  3. WUx1 + Crossover Symmetry

    Goblet Squats x 5
    45-53-60-70-80

    AMRAP in 10 min
    10 Goblet Squats – 70#
    200m MB Run – 50# ball
    30 sec Plank

    4 Rounds + 1 Goblet Squat

    Great work morning peeps!

    Thanks Matt!

  4. CrossFit 717 Pennsylvania

    WU DU Tabata

    EMOM 36
    0-11
    A) 2 Strict Press (55-70#)
    B) 15 RKBS (@35#)

    12-23
    A) 2 Legless Rope Climbs (scaled to Sled Pulls – 90# weight added)
    B) 6 ST + SB G2OH (35# sandbag)

    24-36
    A) 7 Back Extensions (GHD)
    B) 40 Double Unders

  5. Heather B

    Goblet Squats x 5
    30-40-45- was about to do the 53 but ran out of time due to chatfit….

    AMRAP in 10 min
    10 Goblet Squats – 30#
    200m MB Run – 14# ball
    30 sec Plank

    3 rounds 10 goblet squats, finished with 10 seconds left

  6. Blake Reynolds

    AMRAP in 10 min
    — 10 Goblet Squats @ 60#
    — 200m MB Run w/ 50# dball
    — 30 sec Plank

    4 Rounds + 50m Run

    Thanks Matt!

  7. Samantha C

    Group WU & Mob

    Goblet Squats x 5
    20-25-30-35-40-45#

    AMRAP in 10 min
    β€” 10 Goblet Squats 30#
    β€” 200m MB Run 8#
    β€” 30 sec Plank

    3 Rounds + 10GS

  8. Tara Betts

    Goblet squats x5
    25-30-35-40-45-50

    AMRAP 10 mins
    20 goblet squats @20#
    250m row
    30 sec plank

    Total: 3 rounds+156m row

    Thanks Kevin. Great work 8:30!!

  9. Mario R

    Goblet squats x5

    50-60-70-80-90(2×45#)

    AMRAP in 10 min
    — 10 Goblet Squats @ 70#
    — 200m MB Run w/ 20# medball
    — 30 sec Plank

    4 rounds 100m

    Thanks Kevin!

  10. Jackie

    Fun to join the 8:30 am class…what a civilized time to work out!!

    3 rounds, 100m run.

    Thanks Kevin and thanks 8:30 class + 2 “friends”

  11. Remi F

    Goblet Squats x 5
    45-53-60-70-80#

    AMRAP in 10 min
    10 Goblet Squats 53#
    200m MB Run 20#
    30 sec Plank

    4 rounds + 50m run.

  12. Janet

    Goblet Squats x 5
    25-30-35-40-40

    AMRAP in 10 min
    β€” 10 Goblet Squats @ 30#
    β€” 200m MB Run w/ 10#
    β€” 30 sec Plank

    3 rounds 125m run

    Brought 2 friends

  13. Stacey

    Goblet Squats x5
    15# – 20# – 25# – 35#

    AMRAP in 10 min
    10 Goblet Squats – 20#
    200m MB Run – 8#
    30 sec Plank
    Score : 3 rounds and 4 squats

    Brought a friend! Thanks for coming Shannon ☺️

  14. Hannah

    Goblet squats x5
    35-45-50-60lb

    AMRAP in 10 min
    10 Goblet Squats, 35lb
    200m MB Run, 14lb
    30 sec Plank

    3 rnds and left for the fourth run

  15. Goblet Squatsx5
    25,30,35,40
    AMRAP 10mins
    10 Goblet Squats, 35lb
    200m MB Run, 140b
    30 sec Plank
    3Rounds+10GS

    Brought a friend…only had to pay her $20 to come. πŸ˜‰
    She had a blast!
    Thanks Coach Manda

  16. Melanie M

    Goblet squat warm up x5
    25-30-35-40
    AMRAP in 10 min
    10 Goblet Squats(35#)
    200m MB Run(10#)
    30 sec Plank
    I had 6 seconds left in my plank at time and I would have finished 4 rounds..

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