11.13.2014

W.O.D. 11.14.14

a few more photos from the "filthy fifty" 








Skill/Strength:
Work up to a heavy Turkish Get-Up (one on each arm)

Metcon:
Dirty Diane
15-12-9 reps for time of:
Deadlift (185/275#)
Strict HSPU

Coaches notes:
The goal is scale both movements up from your typical "Diane" but still finish in about the same time.

Community Notes:
Don't forget about our CrossFit KOP Happy Hour tonight at 5:30PM at Baggataway's in West Conshohocken. The address is 31 Front Street Conshohocken PA 19428.  We hope to see you there!

All weekend classes will be held in the Annex (110 C DeKalb). Please meet and park there.

Quote:
"The ones who are crazy enough to think they can change the world, are the ones that do." ~Anonymous

4 comments:

Aimee Lyons said...

6:00AM
Melissa W 26/6:45 83#/SB
Gina 35/5:42 125#SB
Brian H 50/5:42 245# SB
Terry 25/10:41 225#/kick up
Peter 65/5:37 225 kip
Ellie 40/8:32 145 rom
Mike S 40/6:03 145/SB

7:00AM
Chet 65/6:19 205/SB
Mark R 85/ 6:03/115/SB
Jon P 65/8:40 225# kip
Alona 50/7:46 155/2AB
Christine E 35/8:40 173 SB
Fara 50/ 5:41 155/SB
Rich A 75/ 14:17 RX
Mark C 65 10:30 235/kip SB
King 60/ 7:57 SC

9:30
Diane 45/2:51 Mod
Kate F 26/6:49 93#
Manisha 20/6:21 105#
Rich P. 30/ 6:30 185#/SB
Kara 18/5:11 103#/SB
Chris T 25/4:13 70KB ROM hspu
Jill A 44/6:04 175# ROM hspu
Jill H 30/7:31 165/rom hspu
Lizzie 35/6:15 romhspu/83#
Jackie 35/6:18 SB
Alison 35/4:58 ROMhspu

Aimee 4:57 RX
Cate 5:16 RX
Keith 7:04 RX
Giulia 7:22 155#/kip

Express Nooner
Joe G 18/5:33 185#SB
Denise 26/5:54 115
Erika 18/5:41
Gavin 44/ 4:49 135#
Karen 18 6:22 85/SB
Holly 18 6:12 85/SB

Congrats to Pam!!!! She had the baby!

CFKOP iPad said...

330

Josh 55/5:48, 225 SB
Josh 55/5:51, 225 SB
730

Giuls

CFKOP iPad said...

430

Josh 60 7:22, 185/SB
Luke 70, 6:03, 205/SB
Eric 26, 6:05, 135/pu
Patrick 70, 9:55rx
Lauren 26, 6:10, 53/pu 1st class
Roman 53, 9:49 225/1 abmat
Georgy 35, 5:40 185/SB drop-in

Giuls

Paul S said...

Tim 55/5:50 225/Pu
Jason 70R/65L 8:38RX
John M. 65/7:37 Mod