W.O.D. 7.6.10
Over Head Squats
2-2-2-2-2-2-2
for time:
3 Rounds with 70% of your 2RM OHS
10 OHS
20 KTE (knees to Elbows)
Video:
Kipping Knees to Elbows by Again Faster
Today's Schedule:
9:30AM, 5:00PM, 6:00PM, 7:30-CFLite
CrossFit KoP Competition:
Who will be crowned the King and Queen of Prussia? Are you ready for July 10th @ 10:00AM. Click here to see the WODs and start to plan your strategy for the crown!
Quote:
"Pride is an admission of weakness; it secretly fears all competition and dreads all rivals."
-Fulton John Sheen
Results:
Kim J - 78 / 12:49 @ 53
Dorothy - 95 / 10:22 @ 65
Donkey - 75 / 9:28 @ 52.5
Sam D - 155 / 10:40 @ 105
Kim G - 63 / 9:37 @ 45 (sub pushups for KTE)
Seth - 125 / 12:47 @ 85
Olan - 105 / 10:35 @ 70
JZ - 135 / 10:12 @ 95
Bevin - 70 / 8:35 @ 50
Miranda - 110 / 9:18 @ 75
Jeff H - 85x1 / 7:54 @ 45 (form)
Cindy H - 70 / 10:57 @ 45
Hannah - 110 / 9:33 @ 45
Laura - 105 / 7:37 @ 75
Lori - 70 / 6:43 @ 45
Joe A - 185 / 13:26 @ 120
Jim C - 175 / 10:59 @ 115
Jen S - 105 / 9:01 @ 75
Kathleen - 70 / 9:16 @ 45
Lindsey - 35 / 9:13 @ 25
Justin - 75 / 10:20 @ 45
Lisa - 35 / 8:05 @ 25
Liz - 70 / 10:42 @ 53
Shawn - 155 / 4:34 @ 115 (10 KTE)
P.Lentus - 2 RM OHS - 145
Nikki - 130 / 7:29 @ 90 (2 rounds)
Over Head Squats
2-2-2-2-2-2-2
for time:
3 Rounds with 70% of your 2RM OHS
10 OHS
20 KTE (knees to Elbows)
Video:
Kipping Knees to Elbows by Again Faster
Today's Schedule:
9:30AM, 5:00PM, 6:00PM, 7:30-CFLite
CrossFit KoP Competition:
Who will be crowned the King and Queen of Prussia? Are you ready for July 10th @ 10:00AM. Click here to see the WODs and start to plan your strategy for the crown!
Quote:
"Pride is an admission of weakness; it secretly fears all competition and dreads all rivals."
-Fulton John Sheen
Results:
Kim J - 78 / 12:49 @ 53
Dorothy - 95 / 10:22 @ 65
Donkey - 75 / 9:28 @ 52.5
Sam D - 155 / 10:40 @ 105
Kim G - 63 / 9:37 @ 45 (sub pushups for KTE)
Seth - 125 / 12:47 @ 85
Olan - 105 / 10:35 @ 70
JZ - 135 / 10:12 @ 95
Bevin - 70 / 8:35 @ 50
Miranda - 110 / 9:18 @ 75
Jeff H - 85x1 / 7:54 @ 45 (form)
Cindy H - 70 / 10:57 @ 45
Hannah - 110 / 9:33 @ 45
Laura - 105 / 7:37 @ 75
Lori - 70 / 6:43 @ 45
Joe A - 185 / 13:26 @ 120
Jim C - 175 / 10:59 @ 115
Jen S - 105 / 9:01 @ 75
Kathleen - 70 / 9:16 @ 45
Lindsey - 35 / 9:13 @ 25
Justin - 75 / 10:20 @ 45
Lisa - 35 / 8:05 @ 25
Liz - 70 / 10:42 @ 53
Shawn - 155 / 4:34 @ 115 (10 KTE)
P.Lentus - 2 RM OHS - 145
Nikki - 130 / 7:29 @ 90 (2 rounds)
9 comments:
Thanks Aimee- that kipping knees/toes video was really helpful!!
Karin K
Hey! Did anyone see the affiliate blog on July 1? The tire flip made the daily picture! http://www.crossfit.com/cf-affiliates/
Crossfit KOP gets a shout out for hosting the day :)
Results from 9:30:
Kim J - 78 / 12:49 @ 53
Dorothy - 95 / 10:22 @ 65
Donkey - 75 / 9:28 @ 52.5
Results from 5:00pm -
Sam D - 155 / 10:40 @ 105
Kim G - 63 / 9:37 @ 45 (sub pushups for KTE)
Seth - 125 / 12:47 @ 85
Olan - 105 / 10:35 @ 70
JZ - 135 / 10:12 @ 95
Bevin - 70 / 8:35 @ 50
Miranda - 110 / 9:18 @ 75
Jeff H - 85x1 / 7:54 @ 45 (form)
Cindy H - 70 / 10:57 @ 45
Results from 6:00pm -
Hannah - 110 / 9:33 @ 45
Laura - 105 / 7:37 @ 75
Lori - 70 / 6:43 @ 45
Joe A - 185 / 13:26 @ 120
Jim C - 175 / 10:59 @ 115
Jen S - 105 / 9:01 @ 75
Kathleen - 70 / 9:16 @ 45
Lindsey - 35 / 9:13 @ 25
Justin - 75 / 10:20 @ 45
Lisa - 35 / 8:05 @ 25
Liz - 70 / 10:42 @ 53
Shawn - 155 / 4:34 @ 115 (10 KTE)
Joe A - awesome awesome job on ROM today! OHS and KTE were picture perfect form
And check out the picture on the main page!
one other addition -
Plentus - 2 RM OHS - 145
Nikki - 130 / 7:29 @ 90 (2 rounds)
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