Overhead Squat
5-5-5-5-5
then
3 Rounds
10 OHS (65/95#)
200M Run
10 Burpees over the bar
Birthday:
Happy Birthday Dad - thanks for all you do for us!
Read:
Dangers of Sitting by L. Pappas
Quote:
"As you simplify your life, the laws of the universe will be simpler; solitude will not be solitude, poverty will not be poverty, nor weakness weakness."
Henry David Thoreau
Results:
Pat 125, 10:54 Rx
Peter W 85, 7:01@55
Roni 55, 8:00@35
Lauren 55, 10:44@35
Chip 75, 9:26@55
Lam 85, 8:08@55
Jerry 115 (box), 8:26 rx with a box
Beth 55 9:27 (row, 35, kbs)
Barb 35, 9:26 (55)
Susan 75, 9:10 (55)
Peter O 85 9:16 (65)
Kara 58 9:15 (45)
Chris T 70 8:53 (45)
Kim 45 7:33 (15)
John C 170 6:33 rx
Flounder 110#, 8:56 (63#)
Denise 75#, 9:08 (55#)
Katie 60#, 10:04 (35#)
Conor "Mr. Tissues" 175#, 6:37 Rx
Dan G. form, 9:02 form
Oleg 145#, 8:00 (row)
Matt G. 135#, 10:34 (75#)
Laura 105#, 7:23 Rx
Sandy 70#, 10:02 (55#)
Tim P. 185#, 6:00 (Rx+ 115#)
Luke 115#, 10:43 )65#)
Tidmore 110#, 6:52 (75#)
Tim M 175#, 6:02 Rx
Keith B. 175# 7:24 Rx
Kevin B. 125# 8:04 Rx
Mark B. 115# PP 7:23 75/PP
Jackie 55# 7:38 35#/Row/KBS (33 weeks!)
Becca 35# 8:04 25#
Joy 35# 8:42 25#
Shoeless 155# 8:03 Rx
Mel 60 form 7:57 58#
Megs 85(PR) 7:10 Rx
Rob Ph 175 8:14 Rx
Brian R 145# 7:38 Rx
Kate C 90 6:35# Rx
Kathleen 55 10:02 35#
Joe C 105 8:27 65#
Rachel 58 7:57 35#
Liz O. form 10:58 PVC
JNa 45#, 10:18 @25
Conn 45, 8:27@75
Borden 115#, 8:57@75
Randy 105, 11:03@65
Akeem, 85, 10:54@55
Kate K 85, 8:08@35
Mike P 95, 6:45@75
Melissa 15, 9:24
Miranda sub BckSqt 165x5
Joe P 85, 10:20@55
Pam 65, 6:54@35
Melissa L 65, 7:48@35
Paul 95, 8:50@75
Jen S 105, 7:22 Rx
Tony 195, 6:12 Rx
Ditty 85, 11:26 Rx
Faby 135, 8:03 Rx
Ditty 85, 11:26 Rx
Faby 135, 8:03 Rx
5-5-5-5-5
then
3 Rounds
10 OHS (65/95#)
200M Run
10 Burpees over the bar
Birthday:
Happy Birthday Dad - thanks for all you do for us!
Read:
Dangers of Sitting by L. Pappas
Quote:
"As you simplify your life, the laws of the universe will be simpler; solitude will not be solitude, poverty will not be poverty, nor weakness weakness."
Henry David Thoreau
Results:
Pat 125, 10:54 Rx
Peter W 85, 7:01@55
Roni 55, 8:00@35
Lauren 55, 10:44@35
Chip 75, 9:26@55
Lam 85, 8:08@55
Jerry 115 (box), 8:26 rx with a box
Beth 55 9:27 (row, 35, kbs)
Barb 35, 9:26 (55)
Susan 75, 9:10 (55)
Peter O 85 9:16 (65)
Kara 58 9:15 (45)
Chris T 70 8:53 (45)
Kim 45 7:33 (15)
John C 170 6:33 rx
Flounder 110#, 8:56 (63#)
Denise 75#, 9:08 (55#)
Katie 60#, 10:04 (35#)
Conor "Mr. Tissues" 175#, 6:37 Rx
Dan G. form, 9:02 form
Oleg 145#, 8:00 (row)
Matt G. 135#, 10:34 (75#)
Laura 105#, 7:23 Rx
Sandy 70#, 10:02 (55#)
Tim P. 185#, 6:00 (Rx+ 115#)
Luke 115#, 10:43 )65#)
Tidmore 110#, 6:52 (75#)
Tim M 175#, 6:02 Rx
Keith B. 175# 7:24 Rx
Kevin B. 125# 8:04 Rx
Mark B. 115# PP 7:23 75/PP
Jackie 55# 7:38 35#/Row/KBS (33 weeks!)
Becca 35# 8:04 25#
Joy 35# 8:42 25#
Shoeless 155# 8:03 Rx
Mel 60 form 7:57 58#
Megs 85(PR) 7:10 Rx
Rob Ph 175 8:14 Rx
Brian R 145# 7:38 Rx
Kate C 90 6:35# Rx
Kathleen 55 10:02 35#
Joe C 105 8:27 65#
Rachel 58 7:57 35#
Liz O. form 10:58 PVC
JNa 45#, 10:18 @25
Conn 45, 8:27@75
Borden 115#, 8:57@75
Randy 105, 11:03@65
Akeem, 85, 10:54@55
Kate K 85, 8:08@35
Mike P 95, 6:45@75
Melissa 15, 9:24
Miranda sub BckSqt 165x5
Joe P 85, 10:20@55
Pam 65, 6:54@35
Melissa L 65, 7:48@35
Paul 95, 8:50@75
Jen S 105, 7:22 Rx
Tony 195, 6:12 Rx
Ditty 85, 11:26 Rx
Faby 135, 8:03 Rx
Ditty 85, 11:26 Rx
Faby 135, 8:03 Rx
22 comments:
Happy birthday John!!!!! Thanks so much for all of your handiness around the box and outside!! It's truly appreciated. Hope you have a good day!
Happy Bday Dad!!! We love you! Thank you for everything you do and for helping our box be the best it can be! :)
Happy birthday John! I appreciate (and benefit from) your handiwork everytime I workout at KoP.
Fil, happy birthday. Catch a Tarpon
Happy birthday, Dad! Thank you for everything you do for the box. We would never be half so organized or have half the awesome equipment we have without you--not to mention your outstanding parking guidance for events. You rock! Enjoy your special day and don't forget to share your cake with Chloe!
Dad- you are Absolutly the coolest in so many ways! Everytime I'm around you, I'm laughing and smiling! Hope you birthday is full of good fish and good beer!
Happy birthday dad!!! Thanks for all you do for us!!!!
Happy Birthday John! Your contributions to CrossFit KoP are too numerous to mention, thanks for helping to create such an outstanding place! Hope you have a great birthday!
Hola senor, como estas? Feliz cumpleanos amigo!
Happy Birthday John! I hope you have a great day!
7am Rizzults
Rx
Pat 125, 10:54
Scaled
Peter W 85, 7:01@55
Roni 55, 8:00@35
Lauren 55, 10:44@35
Chip 75, 9:26@55
Lam 85, 8:08@55
JOHN HAPPY BIRTHDAY!
I hope that all members can see
the footprints that you made in our box-
you have left a legacy, from which you have given your time so much.
Happy Birthday, Poppa Fox! Hope your day is full of walks with Chloe and dreams of catching big fish!!
Happy Birthday Dad/John! Thank you for all you do for the gym, all of your creativity and handiness is MUCH appreciated by all of us. I hope you have a great day and a couple of yuenglings :)
9:30 results
Jerry 115 (box), 8:26 rx with a box
Beth 55 9:27 (row, 35, kbs)
Barb 35, 9:26 (55)
Susan 75, 9:10 (55)
Peter O 85 9:16 (65)
Kara 58 9:15 (45)
Chris T 70 8:53 (45)
Kim 45 7:33 (15)
John C 170 6:33 rx
John:
It has been a pleasure knowing you and watch your work at the box (and enjoy the pain it causes me). You are a good guy - thanks again and Happy Birthday!
Kevin
Happy birthday John! Thanks for all the hard work you do for us!
5:30 results
Flounder 110#, 8:56 (63#)
Denise 75#, 9:08 (55#)
Katie 60#, 10:04 (35#)
Conor "Mr. Tissues" 175#, 6:37 Rx
Dan G. form, 9:02 form
Oleg 145#, 8:00 (row)
Matt G. 135#, 10:34 (75#)
Laura 105#, 7:23 Rx
Sandy 70#, 10:02 (55#)
Tim P. 185#, 6:00 (Rx+ 115#)
Luke 115#, 10:43 )65#)
Tidmore 110#, 6:52 (75#)
Big congrats to Tim M - joined the Muscle Up club today and also got max Double unders of 33!!!
Megs hits 85# by 5 on the OHS - PR time!
For those that say treadmills can't jack you up, never did it the right way. Max incline and speed of 6 tabata made for pukie number two. It was the worst thing I ever did. Ouch.
630pm
JNa 45#, 10:18 @25
Conn 45, 8:27@75
Borden 115#, 8:57@75
Randy 105, 11:03@65
Akeem, 85, 10:54@55
Kate K 85, 8:08@35
Mike P 95, 6:45@75
Melissa 15, 9:24
Miranda sub BckSqt 165x5
Joe P 85, 10:20@55
Pam 65, 6:54@35
Melissa L 65, 7:48@35
Paul 95, 8:50@75
Jen S 105, 7:22 Rx
Tony 195, 6:12 Rx
Ditty 85, 11:26 Rx
Faby 135, 8:03 Rx
Ditty 85, 11:26 Rx
Faby 135, 8:03 Rx
Happy Birthday John! I hope you got to enjoy a cold beer today:):)
Thanks for all that you do for us!!!
Happy Belated Birthday John! ~ All the Currans miss you! Little John wanted to know if you got some new tools for your birthday! Ha, yea, just what you need! Hope they took care of you on your special day! ~ xo grans
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