5 Rounds for time of:
1 Wall Ascent 6ft/8ft
2 Ground to Shoulder Stone*
4 Handstand Push up
6 Push Jerk (115#/175#)
8 Chest to bar pull-ups
*determine stone weight by level and ability.
Community Notes:
We will run the 12.4 Reebok CrossFit Open WOD on Saturday at 9:00AM like the past two weeks. Same drill. Don't for get to bring your Muscle Ups this week!
Check out what some local affiliates are doing:
Dog Day Afternoon: A Fundraiser for the Delaware County SPCA at CrossFit Delaware Valley. Saturday April 14th at 11:00AM. Click here for details.
March CFKoP Kids Athlete of the Month:
Will
Read:
Melissa Joulwan by L. Pappas
and
Getting some love in the paleo community - Read Red Meat by C. Plentus.
and
Thoughts on 12.4
Quote:
"Worry does not empty tomorrow of its sorrow; it empties today of its strength."
-Corrie Ten Boom
Results:
Tidmore 17:51 Scale 115/90
KT 11:30 3R Scale 75/70
Jonathan 17:04 Scale 95/110
Bob 17:44 Scale 135/110
Alanna 20:57 Scale 33/35
PaulF 17:23 Scale 145/110
JayE 18:05 Scale 175/90
Lauren 18:49 Scale 73/35&70
Chip 18:09 Scale 145/110
Kim C 21:38 55#/35
John C 16:58 155#/150
Seth 16:56 95#/110
Olan 21:05 135#/140
Russell 23:54 65# 110
Andrea DNF
Sharon DNF
Gabe 14:54 (scale 4 rds)
Chris S 20:08 (scale 175#)
Keith 15:18 115#
Becca 20:18 (scale 75#)
Lam 17:41 (scale 115#)
Kelly 17:32 (scale)
Justin 14:44 (scale)
Katie K 15:15 (scale 65#)
Travis 17:43 (scale)
Melissa S 17:08 (scale 35#)
Kyle 13:44 (scale 75#)
Alison 16:12 (scale 75#)
1 Wall Ascent 6ft/8ft
2 Ground to Shoulder Stone*
4 Handstand Push up
6 Push Jerk (115#/175#)
8 Chest to bar pull-ups
*determine stone weight by level and ability.
Community Notes:
We will run the 12.4 Reebok CrossFit Open WOD on Saturday at 9:00AM like the past two weeks. Same drill. Don't for get to bring your Muscle Ups this week!
Check out what some local affiliates are doing:
Dog Day Afternoon: A Fundraiser for the Delaware County SPCA at CrossFit Delaware Valley. Saturday April 14th at 11:00AM. Click here for details.
March CFKoP Kids Athlete of the Month:
Will
Read:
Melissa Joulwan by L. Pappas
and
Getting some love in the paleo community - Read Red Meat by C. Plentus.
and
Thoughts on 12.4
Quote:
"Worry does not empty tomorrow of its sorrow; it empties today of its strength."
-Corrie Ten Boom
Results:
Tidmore 17:51 Scale 115/90
KT 11:30 3R Scale 75/70
Jonathan 17:04 Scale 95/110
Bob 17:44 Scale 135/110
Alanna 20:57 Scale 33/35
PaulF 17:23 Scale 145/110
JayE 18:05 Scale 175/90
Lauren 18:49 Scale 73/35&70
Chip 18:09 Scale 145/110
Kim C 21:38 55#/35
John C 16:58 155#/150
Seth 16:56 95#/110
Olan 21:05 135#/140
Russell 23:54 65# 110
Andrea DNF
Sharon DNF
Gabe 14:54 (scale 4 rds)
Chris S 20:08 (scale 175#)
Keith 15:18 115#
Becca 20:18 (scale 75#)
Lam 17:41 (scale 115#)
Kelly 17:32 (scale)
Justin 14:44 (scale)
Katie K 15:15 (scale 65#)
Travis 17:43 (scale)
Melissa S 17:08 (scale 35#)
Kyle 13:44 (scale 75#)
Alison 16:12 (scale 75#)
11 comments:
Congrats to Will. You deserve it bud. Keep up the hard work.
Ouch shoulders!
Stupid alarm clock! Sorry for the no-show!
Note: We did not record all of the scales. Just scale or RX and PJ weight/Stone Weight
6am
Tidmore 17:51 Scale 115/90
KT 11:30 3R Scale 75/70
Jonathan 17:04 Scale 95/110
Bob 17:44 Scale 135/110
Alanna 20:57 Scale 33/35
PaulF 17:23 Scale 145/110
7am
JayE 18:05 Scale 175/90
Lauren 18:49 Scale 73/35&70
Chip 18:09 Scale 145/110
Welcome Alanna- today was her second class!
Shout out to Lauren- way to handle the weights! Your getting stronger every week!
Day three of crossfit for me at 6am was just as awesome as the first two, I'm hooked!
Hi Bob!
Yea another reason to squat:
http://squattypotty.com/
http://www.youtube.com/watch?v=ApG8Hjs-wr8&feature=player_embedded
glad to hear Bob!
Welcome Bob!!!
@JZ - that video was hilarious!
4:30pm
Gabe 14:54 (scale 4 rds)
Chris S 20:08 (scale 175#)
Keith 15:18 115#
Becca 20:18 (scale 75#)
Lam 17:41 (scale 115#)
Kelly 17:32 (scale)
Justin 14:44 (scale)
Katie K 15:15 (scale 65#)
Travis 17:43 (scale)
Melissa S 17:08 (scale 35#)
Kyle 13:44 (scale 75#)
Alison 16:12 (scale 75#)
Nice work on those wall climbs today..technique got better each round. Also, Travis nice jerks man!! Joe C, hope you feel better soon dude...missed ya today, you're a Thursday 4:30 staple.
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