Pappas Shadow
Rhonda over the wall
Kevin B on the Dumbbells
Jen S. & Megs - swinging on the pull-up bars
Shoulder Press
5-5-5-5-5
then:
3 Rounds for time of:
2 Wall Ascents
4 Handstand Push-ups
8 Dumbbell Ground to Over Head
16 Pull-ups
Coaches Notes:
The goal is to string all the reps together with out rest. If you do not string all the reps together, your penalty will be 12 burpees...perform the burpees, then you can continue with that set.
Recipe:
Bone Marrow by Chef Plentus
Quote:
“It is our choices that show what we truly are, far more than our abilities”
- J.K. Rowling
Results:
Mike S 75 lb shoulder/12:49 (6' box, box HSPU, 15# DB, blue band)
Todd 110#/14:46 (8' and 6' wall, 10# plate, 30# DB)
Kim G 48/13:33 (6' wall with box, box, 20#, black)
Meghann 80/11:12 (6' wall with box, 45 lb plate, 25#, black)
Pat P 115/ouchie
Megs 65/12:38 20#
Jen S 60/11:22 25#
Tim P 125/11:07 45#
Laura 68/14:40 25#
Tom H. 100/17:47 35#
Melissa 40/17:52 10#
Keith B. 95/18:48 35#
Kevin B 125/11:19 45#
Donkey 70x4/65x5/DNF
Rhonda 50/11:17 15#
Kevin 160/10:08 45#
Killa 80/16:25 25#
Clay 125/7:55 35#
Aimee 80/10:16 25#
Jason 135/15:56 45#
Patric 155/12:10 40#
Steph 95/15:41 30#
Travis 95/17:25 25#
Kate 85/9:29 25#
Brian R 115/16:07 35#
WW 105/18:55 35#
Lindsey 70/22:30 15#
Peterbutt 110/14:37 35#
Nikki 95/6:30 30#
Mike F 135/24:55 40#
Kathleen 50/10:53 15#
Olan 125/20:49 35#
Nick 90/19:00 30#
Vinny 145/19:18 50#
Becky 55/10:32 15#
Austin 105/15:12 30#
Melinda 80/16:03 25#
Chris G 115/11:56 30#
Sam B 160/6:39 45# Rx
Shawn 145/11:42 35# DC
Liz 53/15:10 15#
Dianne 60/12:08 15#
Tim H 95/16:37 25#
Chris S 185 15:43 45# Rx
Jay E 215/16:11 30#
Calvin 155/15:56 45#
Rob P 150/10:11 40# Rx
ShengChing 68/12:15 15#
Kristin T 70/14:25 25#
Danny 165/16:08 50# Rx
Warnek 175 5:59 45# Rx
Miranda 70/13:47 25#
Mark R 95/10:20 25#
Chris B 115/10:33 30#
5-5-5-5-5
then:
3 Rounds for time of:
2 Wall Ascents
4 Handstand Push-ups
8 Dumbbell Ground to Over Head
16 Pull-ups
Coaches Notes:
The goal is to string all the reps together with out rest. If you do not string all the reps together, your penalty will be 12 burpees...perform the burpees, then you can continue with that set.
Recipe:
Bone Marrow by Chef Plentus
Quote:
“It is our choices that show what we truly are, far more than our abilities”
- J.K. Rowling
Results:
Mike S 75 lb shoulder/12:49 (6' box, box HSPU, 15# DB, blue band)
Todd 110#/14:46 (8' and 6' wall, 10# plate, 30# DB)
Kim G 48/13:33 (6' wall with box, box, 20#, black)
Meghann 80/11:12 (6' wall with box, 45 lb plate, 25#, black)
Pat P 115/ouchie
Megs 65/12:38 20#
Jen S 60/11:22 25#
Tim P 125/11:07 45#
Laura 68/14:40 25#
Tom H. 100/17:47 35#
Melissa 40/17:52 10#
Keith B. 95/18:48 35#
Kevin B 125/11:19 45#
Donkey 70x4/65x5/DNF
Rhonda 50/11:17 15#
Kevin 160/10:08 45#
Killa 80/16:25 25#
Clay 125/7:55 35#
Aimee 80/10:16 25#
Jason 135/15:56 45#
Patric 155/12:10 40#
Steph 95/15:41 30#
Travis 95/17:25 25#
Kate 85/9:29 25#
Brian R 115/16:07 35#
WW 105/18:55 35#
Lindsey 70/22:30 15#
Peterbutt 110/14:37 35#
Nikki 95/6:30 30#
Mike F 135/24:55 40#
Kathleen 50/10:53 15#
Olan 125/20:49 35#
Nick 90/19:00 30#
Vinny 145/19:18 50#
Becky 55/10:32 15#
Austin 105/15:12 30#
Melinda 80/16:03 25#
Chris G 115/11:56 30#
Sam B 160/6:39 45# Rx
Shawn 145/11:42 35# DC
Liz 53/15:10 15#
Dianne 60/12:08 15#
Tim H 95/16:37 25#
Chris S 185 15:43 45# Rx
Jay E 215/16:11 30#
Calvin 155/15:56 45#
Rob P 150/10:11 40# Rx
ShengChing 68/12:15 15#
Kristin T 70/14:25 25#
Danny 165/16:08 50# Rx
Warnek 175 5:59 45# Rx
Miranda 70/13:47 25#
Mark R 95/10:20 25#
Chris B 115/10:33 30#
7 comments:
6AM Wall Warriors:
Mike S 75 lb shoulder/12:49 (6' box, box HSPU, 15# DB, blue band)
Todd 110#/14:46 (8' and 6' wall, 10# plate, 30# DB)
Kim G 48/13:33 (6' wall with box, box, 20#, black)
Meghann 80/11:12 (6' wall with box, 45 lb plate, 25#, black)
Pat P 115/ouchie
Nice work everyone! Way to push through, not too many burpees this morning!
That one puts the PU in HSPU...nice job everyone! By the way, if you are wondering what two un-strung wall ascents are, just ask me.
I figured you had to jump from the top of the 6' wall to the 8' wall. Please don't tell me if I'm wrong though. I don't want that awesome image in my head to be ruined!
I have an idea, let's make our very own Crossfit KOP Party Rock Anthem video. http://www.youtube.com/watch?v=KQ6zr6kCPj8
Upper Merion Farmers Market is every Sat from 9 to 1 at the Township building 175 West Valley Forge Road .
Before the cow share I used to get my grass-fed meat from the Stricker Farm, they also have eggs. Check out their update below:
Hello Upper Merion Customers,
We have plenty of eggs this year for everyone each week. This year the chickens are fed a soy-free ration on top of being completely free range and certified organic. If the cartons are clean please bring them back to us and we'll re-use them.
If anyone wants a large order of milk, cheese, beef, chicken or eggs just send us an email and we'd be glad to bring extra and hold items for you.
See you Saturday,
Stricker Family, Rachel and Heather
www.springcreekstrickerfarms.com
610-678-7629
The 10th Annual Lebowski Fest is taking place July 15-16 in Louisville, KY. Tickets to this wonderful event are on sale now: http://www.lebowskifest.com
5:30 and 6:30 results
Becky 55/10:32 15#
Austin 105/15:12 30#
Melinda 80/16:03 25#
Chris G 115/11:56 30#
Sam B 160/6:39 45# Rx
Shawn 145/11:42 35# DC
Liz 53/15:10 15#
Dianne 60/12:08 15#
Tim H 95/16:37 25#
Chris S 185 15:43 45# Rx
Jay E 215/16:11 30#
Calvin 155/15:56 45#
Rob P 150/10:11 40# Rx
ShengChing 68/12:15 15#
Kristin T 70/14:25 25#
Danny 165/16:08 50# Rx
Warnek 175 5:59 45# Rx
Miranda 70/13:47 25#
Mark R 95/10:20 25#
Chris B 115/10:33 30#
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