1.10.2018

W.O.D. 1.11.18






For Time: 
50/40 Calorie Bike or Row 
50 WallBalls (14/20#) 
50 GHD Sit-Ups 
50 WallBalls (14/20#) 
50/40 Calorie Bike or Row


Community Events:
On Saturday evening (1/13), at 8:00PM please join us for a CrossFit KoP "Night Out" at the Great American Pub in Conshohocken.

On Sunday afternoon (1/14), at 11:00AM please join us at the box for the kick off of the Nutrition Challenge. We will also be running the workout "Cindy" at the 9/10 AM classes that day if you would like to make up that TEST DAY and the benchmark of the nutrition challenge.

Body Measurements and photos can be done before the lecture or after. 

Quote:
“Our goals can only be reached through a vehicle of a plan, in which we must fervently believe, and upon which we must vigorously act. There is no other route to success.”
—Pablo Picasso

5 comments:

Stephanie Vincent said...

6am/7am

ROW
Mike Sa 21:23 10#, Half GHD/ABM
Kevin B 14:30 Rx
Jeff B 17:30 Rx
King 16:13 ABM
Laura S 16:39 10#/KR
Mike Si 15:54 Rx
Marla 17:47 Rx
Anna C 18:50 10#GobSQ
Kate C 18:58 Rx

BIKE
Justin C 17:37 Rx
Angelo K 19:13 Rx
JP 16:11 Rx
RAJ 22:17 ABM
Kevin L 19:36 9'/ half GHD/ABM

Jenna Kenny said...

830
Aimee 15:52 rx row/bike
Gordy 18:34 14# row/bike
Jenna 17:38 rx row
Steph V 18:46 row/bike 30wbs

930
Rachael 17:58 (8#wb row/bike 25ghd/25ab)
Mary H 19:50 (12#wb,row)
Jill H 16:37 rx row
Gabby 23:20 (8#, ab, row)
Connie 21:03 (10#, 25ghd/25ab,row)
Edwin 18:45 (row/bike, 14#, 25ghd/25abs)
Nicole R 16:07 (25 squats to 17", row ,abmat)
Kate M 18:45 row/bike, 10# to 16"box, 20ghd, 30ab)

Jenna Kenny said...

1215
Keith 20:49 (run/bike, plank hold 2:00)
Carl 14:45 (run/bike, abmat)
Byrnsie 17:40 (bike/row, 14#, ab rocker)
Tim H 18:41 (bike/row, abmat)
Mark C 21:55 (bike, abmat)
Kevin H 15:43 rx row
Meredith 17:34 rx row
Pete D 19:22 (row/bike, 25ghd,25ab)
Pam 14:16 rx row/bike
Matt T 17:59 (row, rom ghd, 14#)

Masters 35 reps and cals
Terry 12:16 10#
Dad 13:28 14#
Mom 15:41 6#
Ina 14:57 10#
Anne B 13:25 8#
Bab c 15:12 8#

Jenna Kenny said...

430
Jilla 19:00 rx row/bike
Alex T 16:39 (12#,20ghd/30ab,row)
Olan 19:28 (row,abmat)
Mike M 20:04 (14# to 9',abmat, bike/row)
Mark S 15:02 (row/ski, abmat)
Dave H 14:59 rx row
Remer 15:20 rx run
Manny 19:00 (14#, abmat, row)
Kat 18:28 (40 reps, 8#, ghd rom, row)
John Mc 20:36 (bike/ski, abmat)

Twinnie 17:42 Rx row
Noel 20:27 bike 25ghd
Sarmed 18:48 14#, row
Lauren D 19:57 2:00 plank, bike
Animal 21:34 abmat/rom bike
Alona 16:54 rx row
Manisha 19:46 rx row
Flounder 19:39 (14# rom, abmat, run)
Shawna 18:30 sit ups, row
Kate s 15:19 25ab, row
Mariana 15:26 rx +8 abs?, row

CFKOP iPad said...

6:30/7p
Michael C 18:07 run/65#back squats/sit ups
Erika R 19:31 row/40wb
Damien 18:32 Rx/row
Caitlyn 19:17 Rx/row
Lindsey 18:43 row/half ghd/sit ups
Jessica A 21:52 Rx/row/bike

Michael R 20:00 bike Rx