2 Rounds of:
7 Minute AMRAP:
40 Wallballs (14/20# to 9/10ft)
20 Toes to Bar
10 Hand Release Push-ups
5 Bar Muscle Ups
(rest 5 Minutes)
Score will be total reps.
Score will be total reps.
Community Notes:
Don't forget about the last of our Summer Running Clinics with Coach Tim! Thursday, 8/20 at 6:30PM.
‘SPRINTING- and why you need it!' This clinic will focus on how to warm up properly for a sprint workout so that you can maximize performance and prevent injury. We will also go over the benefits of sprinting for your current training, as well as your long-term fitness as you age. The clinic will be capped off by a workout!
All levels and abilities welcome! $25 registration fee (free for CFKOP Members)
Meet at the Upper Merion High School Track at 435 CrossField Road, King of Prussia.
All levels and abilities welcome! $25 registration fee (free for CFKOP Members)
Meet at the Upper Merion High School Track at 435 CrossField Road, King of Prussia.
*******
Also....don't forget about our Shopping evening also on Thursday from 6-9PM at Athleta, if you want to join us and get 25% off post to comments or email crossfitkop@gmailcom.
Quote:
“When you come to the end of your rope, tie a knot and hang on.”
-Franklin D. Roosevelt
4 comments:
6am
King 102+92= 194 jumping mu
Mike Simonson 107+83=190 Rx
Mike S 72+63=135, 14# wb, jumping mu
Michal M 102+86= 188 jumping mu
Jeff 117+97=214 jumping mu
Giulz
530pm
Silver Fox 74+73= 147 Rx
Kevin 84+73= 157 jbmu
Laura A 122+90= 212 jbmu
Alona 101+90= 191 jbmu
Ryan S 106+77=183 14#
Josh P 100+75= 175 jbmu
Joe 105+88= 193 jbmu
Jill C 85+84= 169 ttb sc
Keithie 115+95=210 Rx
Jon 72+72=144 Rx
Rob 70+72= 142 rom, jbmu
Giulz
9:30
Jackie 95 78 = 173 JMU
Briana 85 85 170 JMU
Aime 73 71 144 Rx
Jill H 86 70 156 10# ROM JMU
Julie 85 75 160 JMU
Kevin 115 85 200 Rx
Ravi 77 66 143 10# ROM JMU
Shoshana 80 75 155 8# ROM JMU
Barb 101 95 196 8# ROM RR/dip
Gorday 110 86 196 Rx
Thanks to Jen(Sorry I didn't get your scores) Julie, Kevin and Shoshana for dropping in!
4:30
Ashlea 95 95 190 10# ROM JMU
LY 89 72 161 10# ROM JMU
Jamie 92 90 182 ROM JMU
6:30
Danielle 100 100 200 10# ROM JMU
Amanda 90 85 175 10#ROM JMU
Jenna 92 82 174 JMU ROM
Giulz 115 74(pulled a #Keithie?) 189 BBMU
Ashley 100 76 176 10# sit-ups JMU
Christine 95 80 175 10# sit-ups JMU
Erik 85 77 163 ROM JMU
7:30
Luis 73 73 146 ROM JMU
12:15
Pam 120 96 216 BBMU
Scott 98 88 186 ROM pull-ups
Dana 90 123 213 Scales
Erika 95 93 188 8' BBMU
Jessie 112 106 218 10# JMU
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