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.
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
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
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
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
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
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
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
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!
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