1.31.2017

W.O.D. 2.1.17

for time:
50 Calorie Row
50 Wallballs
25 Deadlifts (155/225#)
25 Handstand Push-ups
25 Chest to Bar Pull-ups

***Every Minute on the Minute perform 2 Power Cleans at 105/155

Community Notes:
Don't forget to sign up for the CrossFit Games OPEN!
CLICK HERE to sign up today!

All weekend classes will be held in the Annex, CrossFit KoP is hosting MAXlift on Saturday and the OLD FOLKS Open on Sunday.

Quote: 
“As such, there is no one-size-fits-all approach that anyone can offer you. The hot water that softens a carrot will harden an egg.” 
 ― Clayton M. Christensen

6 comments:

CFKOP iPad said...

9:30 AM

Mary H. 22:58,105,65,2 ab,pull-ups
Kevin H. 18:32,225,115,3 abmat S
Danny Y. 19:45,225/135,65,ww,pull-ups
Barb Z. 13:55,(30,30,20,20,20),75,55,push-ups,band pull-ups
Karen S. 22:32,83,45,abmat,band
Jackie H. 18:52,135,85,push-up,pull-up
Jill H. 21:58,155,85,2abmats,pull-ups
Cate K. 18:36 Rx
Panos B. 19:54,185,155,2abmats

Gordy

CFKOP iPad said...

12:15 EXP

Pam G. 16:52 Rx
Mike S. 16:58 Rx
Miranda H. 20:59,Scaled
Meredith H. 18:52,100,55,3 abm,band
Rob C. 22:10,225,155,ROM
Justin D. 25:25,155,95,box,16#ball to 9'
Nicole R. 21:03,58,35,DB press,band
Karen M. 20:47,135,65,kickups,band

Gordy

Tim P said...

515/6/7am/Strength

Ryan A 21:50 (135#, Front Squat, HPC, 3abmats)
Mike S 23:52 (14#wb, 145dl, 95clean, boxhspu)
Manisha 23:29 (12#wb, 135dl, 2abmat HSPU, floss C2B, 70#clean)
Theresa 20:00 (dl 135#)

Kevin B 18:59 (185/135, 44 reps of deadlift opps!)
Dana D 21:42 Rx
King 19:37 (135/185)
Justin R 20:42 (185/135, 3abmats)
Mark S 21:50 (105/185)
Joe M 19:49 (75/135)
Ellie H 19:33 (95/135, box, floss pu)
Katie M 20:57 (55/105, box, band)
Ben M 26:39 (scaled)

Alex L 21:54 (14#/95/155)
Kate K 23:53 (85/135)
Lauren H 26:57 (3abmats/band)
Ashley M 25:46 (3 abmats/band)
Anna 18:23 scaled

L.P. 14:54 Rx

Jenna Kenny said...

Keith 15:45 rx
Brian R/Steph C 14:46 (75/20/rr/125,75/pu/205)
Borden/ Erik 16:56 (95,30,rom)

Dave DNF
Kevin DNF
Christine 23:31 (rr,30 lsit)
Julie 32:36 (band,25)
Noel 27:? (105,155,pu,2ab)

Keith B said...

4:30

Giuls/Jill A 15:46 Rx 50 Reps of all movements
Marissa 21:03 145/95 band
Donna 18:28 10wb/105dl/65c/15dbp/band
Maggie 17:59 Rx
Alex 21:03 10/105/15sdp/rom
Olan 24:38 135(clean)
Anne B 17:50 8wb/75dl/15sdp/RR
Mike R 18:33 225/135
Dave H 18:59 Rx
Laura A 22:35 Rx

5:30

Mooney 18:58 Rx
Aileen 17:48 sc
Mark s/Matt b 11:55 20wb/225/pushups/rom
Alexis/Matt E 17:04
Steph m/Mariana 16:33 85/105/pu
Josh Mc/Alicia-Marie 18:50 AMM2ab
Steph C 17:50
Michael C/Josh S 16:53 115/155
Alona 19:49 85/25 PuRom
Jen S 20:33 65# 2 ab/rom

Julie Reimers said...

22:36