5.08.2017

W.O.D. 5.9.17

Boot Camp!

For time: 
15 push presses 
5 rope ascents 
12 push presses 
4 rope ascents 
9 push presses 
3 rope ascents 
6 push presses 
2 rope ascents 
3 push presses 
1 rope ascent 

 Use ¾ body weight for push presses and climb a 15-ft. rope.

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!



Community Notes:

Don't Miss Lacrosse Ball Mobility Class- Mark your calendars for Mid May!

The class will start with basic stretches, just to warm up. Then we will use the lacrosse ball to focus on the back, shoulders, hips, calves, ankles and feet for the rest of the class. At the end of the class, you can focus on something specifically for YOU and still make it to the 6:30PM on time.

Join Shawna on May 17th, at 5:30PM in the Annex Upstairs!


Quote:
Knowing trees, I understand the meaning of patience. Knowing grass, I can appreciate persistence.
-Hal Borland

7 comments:

Jenna Kenny said...

King 13:19 (115)
Jp 15:58 rx
Mike San 13:34 (85)
Brittany 16:? (55,pulls)
Becca 18:13 (70)
Kevin 13:10 rx
Mark spak 17:08 (105)

Kate k 20:43 (85)
Aileen 20:37 (85,3-3-2-2-1)

Stephanie Vincent said...

9:30am

Manisha 19:03 75#
Bryant 10:39 Rx
David 14:57 Rx
Theresa 13:40 Rx
Karen S 21:00 33 * RCA
Mary H 18:36 75 * RCA
Jill H 17:44 85 *
Nicole N 21:40 55 *
Sarah W 17:25 65# * RCA
Bekah 21:40 Rx
Kevin H 13:42 Rx
Edwin 13:25 Rx

*= 3/3/2/2/1 Rope Climb Rep Scale

CFKOP iPad said...

12:15
Mike Sim 15:01 Rx
Kevin T 13:33 Rx
Pam G 15:32 Rx
Tim H 17:02 115# * w/pulls (1st 15' rope climb)
Nicole R 18:00 58# * (1st 15' rope climb)
DuRoss 18:09 95# * w/pulls
Joe C 11:45 115#
Joe M 48 reps in 12 minutes 105#
Angelo 16:30 (10 rope climbs)
Jessie 19:10 70#
Karen M 18:06 75# *
* = scale: 3,3,2,2,1 rope climbs

CFKOP iPad said...

1:00pm Masters
(12-9-6-3 Push Press, 2 rope pulls or 1 rope climb per round)
Barb Z 6:32 63# climbs
Barb C 7:08 45#
Ina 7:01 53# pulls
Terry 6:32 53# climbs

CFKOP iPad said...

Rob 21:30 Rx
Neil 21:50 (135)
Noel 16:47 (105, pulls)
Esra 16:38 (75, pu bar pulls 2:1)
EJ 11:00 (65, floor pulls)
Dave 13:16 (135)
Cline 17:00 (115 rom, rope att)

Giuls said...

430

Keith 13:08 125#
Ryan A 14:10 15@ 185, then 135#, pulls
Alex T 16:43 55#, pulls
Dana 14:50 rx 90#
Alex P :)
Holly F 16:01 35# pulls
Mark 12:46 120#
Remer 12:08 rx 120#
Jess A 17:06 75# pulls
RIch 9:05 130# rx
Erik 13:34 115#
Katie P 15:38 65# 3-3-2-2-1 3/4 to 15'
Michelle 12:20 40# pulls
McHugh 19:30 115#
Jilla 15:36 2x pushups, all with 10# vest

Keith B said...

5:30

Laura A 13:50 Rx 105#
Shawna 22:51 75 5,2.1.1.1
Alicia-Marie 14:22 85
Chris 17:11 135
Chico 11:58 105 RCA
Flounder 13:51 95 RCA 1st time up to 15' on final ascent!
Kevin 16:25 135 RCA

6:30

GIULS 15:14 Rx 98#
Andrew 7:24 Rx 135
Keara 11:33 65
Josh Mc 12:22 125 Rx
Alone 13:28 85
Danielle 17:30 85 RCS
Marissa 17:04 75
Caitlyn 7:29 55 RS
Matt E 16:10 135 11 climbs
Michael C 13:15 85
Anne B 7:20 55 RS
Tia 10:03 105 RS