7.13.2016

W.O.D. 7.14.16








Snatch 
1-1-1-1-1-1-1

Cash out:
EMOM for 5 Minutes:
3 Snatches (you will squat!) @ 70% of your 1 RM
3 Burpees

Community Notes:
There will be no classes on Saturday, 7/16, we are hosting the Brawl in the Burbs  III.

Please come out to support your fellow CrossFit KoP competitors Chris Cline, Dave Nichols, Shawna Pini, Alison Karoleski, Pam Gulotta, Dana Dilello, Jon Pistilli, Mike Simonsson, Ashley McLeod, Lauren Heslin, Kevin Bray, Mike Coveney, Kris Lymych, TJ Nelson, Danielle Gambone, EJ Backetti.

Quote:
“Intellectual growth should commence at birth and cease only at death” 
 – Albert Einstein

5 comments:

CFKOP iPad said...

6am
Justin D 105#
James S 25#
Theresa 80#
Mike S 105#
Kevin B 115#
Matt R 105#
Ellie H form

7am
Ashley Mc 85#
Lauren H 115#

8:30
Progression: 20DU, 5HSPU then (1) 5TTB (2) 5PU (3) 5C2B (4) bar MU (5) 5ring MU
Aimee 127# 7:40
Gordy 132# 8:10 no ring MU's
Beka 99 power

CFKOP iPad said...

9:30am
Jonathan 170 clean PR!!!
Rakia 50#
Sarah W 60#
Julie R 63#squat 73# power
Karen S 35#

Aimee Lyons said...

12:15
Sarina 45#
Tim H 115#
Mike Sim 115#
Pam 80 squat 96 power
Erika 73
Jessie 63

Masters 1:00
1000M row
20 pushups
20 Ring rows
20 HPC

Terry 12:28 55#
Dad 11:34 73#
Mom 12:56 35#
Jodilee 13:47 83#

CFKOP iPad said...

4:30pm
Rich A 180 Pr x2!!!
Jill A 235 deadlift
Bryce 135
Seba 55
Luis 155
Keith B 245 PR!!!
Lucy Q 50
Steph C 65
Mike R 125
Fayth 70

Aimee Lyons said...

5:30 and 6:30
Ben 135
Mariana 70 PfuckingR!
Twinnie 70 pr!
Shawna 65 / 75 power
Ale 68
Hank 23# form (welcome to your first class)
Dana 87.5 PfuckingR!

Michael Roth 110 PR!
Ryan A 205 PR!
Ryan S 125
Josh Mc 125
Jess A 70
Lindsey 80