1.11.2018

W.O.D. 1.12.18





8 Rounds for time of: 
8 Ring Dips
8 Push-Ups 
8 Overhead Squats (75/115#)

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 or after the lecture. 

Quote:
“Success is the progressive realization of a worthy goal or ideal.”
—Earl Nightingale

6 comments:

Jenna Kenny said...

7am
Jess m 20:23 (sn,band,35)
Kevin l 25:36 (band,15)
Raj 22:32 (band)
Danielle 18:02 (sn,band)
Kate c 23:20 (55,band,sn)
Esra 24:57 (band,65,sn)

Manisha said...

5:15a/6a
Laura S 19:02 Band/Snake/55#
Alex P 23:18 Band/snake/55#
Holly F :) Band/45#/Snake
Ben M 17:13 Band
Mike San 24:58 75# dropped to 45#/bands
King 19:53 95/Band
Ellie 23:35 band/rom/65#
Kevin 19:46 Rx
Theresa L 18:39 Band

Laura A 22:03 3rds rx/band
Emily A 19:06 Band/Parallettes/Box PU/15#
Mark Sp 22:54 band/95
Jeff B 20:45 Band/75#

Jenna Kenny said...

930
Jilll H 21:45 (55,band,sn)
Mary H 18:56 (45, band,sn)
Kevin H 20:02 (45,17" box)
Jackie H 20:47 (95 fs, 8 ghd, 8 cal bike)
Brian R 16:17 (35# to 20" box, sit ups)
Edwin 19:55 (45, rom dips)
Connie 15:31 (pvc paralette, knees)
Tori 24:08 (55,band,sn)
Julie R 21:19 (55,band,sn)
Mike Sim 18:30 rx
Pam G 24:08 rx
Denise W 19:55 (55,band,sn)

12:15
Olan 24:59 (95)
Katie M 18:23 (35, incline pu, band)
Tim H 19:27 (6rds, 45,band,snake)
Jessie 16:31 (55,band,sn)
Alicia 18:53 (63, rom)
Lauren D 19:23 (65,band,sn)
Meredith 16:42 (55,band,sn)
Meggan 15:56 (45,band,sn)
Pete D 19:29 rx
Alona 22:10 snake, floss
Steph V 17:12 (33, box pu)

CFKOP iPad said...

Joe t 24:49 75
John m 20:46 bnd/sn/75

Stephanie Vincent said...

3:30pm
Joe T 24:49 75
John M 20:46 Bnd/Sn/75

4:30pm
Josh M 14:34 95
Caitlyn B 17:36 bnd/inc/55
Keith B 17:56 Rx
Mark St 16:16 75
Lindsey J 15:29 50/bnd/inc
Mike M 18:35 FS65/bnd/sn
Remer 18:09 Rx
Karen M 20:34 55/inc/bnd
Donna G 15:49 50/inc/bnd

Justin Campanelli said...

5:30
Amy w: 14:44 65# box dips (thanks for coming in!)
Dawn K: 16:13 Front squat, sit up for dip (thanks for coming in!)
Jilla: 15:19 RX
Kyle B: 23:29 knee pushup, box dip, 25lb dumbbell frontsquat
Kat: 20:02 1/2 35 1/2 15 OHS knee pushup, band dip
Madhu: 23:50 box dip+pushup, 35lb
Josh S: 17:50 95#

6:30:
Sean S: 28:41 banded dip
Mike R: 25:19 banded dip, 95
Neil D: 26:59 5 rnds banded dip 3 rnds 16 situp
May: 24:21, 16 lunge (26kb) 75FS, situp