5.10.2017

W.O.D. 5.11.17





 Welcome Manny
 Welcome Holly F



Welcome Alex


5 Rounds for time of:
15 Ring Dips
15 Kettlebell Swings (53/70#)
15 Thrusters (95/135#)

(Time cap 18:00 Minutes)

Community Notes:
Please join us for "PROM" on Friday night (May 12th) at 7:00PM. This is a FREE event for all CrossFit KoP members, bring your friend or significant other or come solo!  We will dance, drink and socialize. Bring something to share (food or drink), dress is "vintage thrift" or whatever you choose and get ready to dance the night away!

THERE WILL BE NO 5:30 AND 6:30 PM CLASSES TOMORROW (5/12)--but join us to decorate for PROM!

Quote:
Energy and persistence conquer all things.
-Benjamin Franklin

6 comments:

Tim P said...

6am
Mark Sp. 4+2 (75#/band/44#kb)
Kevin Cy 3+4 (parellettes/115#)
Kevin B 4+33 (band/95#/53#kb)
King 4 (95#/band)
Jeff B 4+4 (95#/band)
Katie M 3+38 (50#/parellettes/band/44#kb russian)
Theresa 4+6 (65#/band/44#kb)
Ellie 4+20 (70#/2floss/44#kb)

Aimee Lyons said...

9:30
Nicole N 2+15 in 14 53# 35#band
Jill H 3+5 75# 7 dips
Jill B 18:00 45#/26#/band
Mary H 3+38 55# band 44#
Michael R 3+5 7 dips 53# 95#
Ashley C 4+2 35#/23#/26# 10 reps paralette dips

Aimee Lyons said...

12:15
Denise 3+7 65/53/band
Mike Sim 3+37 Rx
Miranda 4 fs65# 44#band
Pete D 3 10ring dips 65#/44#
Nicole R 3+20 45#\ 11thrusters 35#band
Tim H 2+42 band russ 95#
Pam G 3+3 Rx

Aimee Lyons said...

AMRAP IN 18min
5 Pass throughs
10 Thrusters
15 Kbs
Barb C 3+15 35/26#
Ina 4+25 45/26#
Terry 4+15 53+, 45/26#

Aimee Lyons said...

Barb C 3+15 35/26#
Ina 4 4+25 45/20#
Terry 4+15 53+ 45/26#
Giulia 3+15 35/65#
Kat 18:00 35/18# parall rom
M Remer 2+4 115#
Angelo 4+24 95# 53#
Nicole M 4+10 35/53# band
Michelle H 17:50 FS 35/26# par
Holly S 2+37 Rx
Holly F 4 23/26# paralette
Keith B 3+33 115#
Manny 2+36 75/35# band
Alex :) 4 or 5 35/26# paralette

CFKOP iPad said...

530

Shawna 3+13 bnd, 44/55
Mark C 3+40 bnd/44/95
Chris 3+32 bnd/53/105
Mooney 17:54 53/95
Aileen 4 bnd 75#
Josh M 3+37 115
Donna 3+40 bnd/35/55
Jilla 3+15 53 Russ/95 FS

630
Rob 2+11 Rx
Christa 4+30 bnd/26/45
Tia 3+12 bnd/43/65
Chico 3+2 bnd/53/75
Steph C 4+1 bnd/35/55
Matt E 3+8 bnd/95
Mike C 3+27 bnd/53/95
Lindsey 4 bnd/35/55
Sarmad 3 bnd/35/85
Alona 3+8 bnd/75
Raj 2+38 bnd

730
Caitlyn 3+30 bnd/26/55
Joe M 2+36 44/75
Noel 3 44/95
Andrew 4+32 Rx

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