3.05.2018

W.O.D. 3.6.18

Join coaches Jenna and Steph on Friday, March 9th from 9-10am at Athleta- King of Prussia Mall for a FREE workout, after the workout receive 25% off all purchases and a chance to win a $50 Athlete Gift Card and a FREE registration to CrossFit KOP's next class for beginners!

CLICK HERE to REGISTER.

Join coach Aimee, Saturday March 10th from 8:45-9:45 AM at True Food for a FREE workout, FREE Mimosa and 15% off Brunch. 

CLICK HERE to REGISTER


5 Rounds for time of:
15/10 Calories Air Bike
15 Chest to Bar Pull-ups
15 Overhead Squats (65/95#)
Rest 1:00 minute 

(Time cap 20:00)

Quote: 
“Persistence can change failure into extraordinary achievement.” 
– Marv Levy

6 comments:

Jenna Kenny said...

6am
Laura A 19:06 rx
Justin C 19:55 rx
Laura S 20:06 (55, 10pu)
Theresa 20:15 rx
Kevin 20:22 rx
Angelo 19:54 rx
Dana D 20:07 (3 rds rx, 2 rds push ups/c2b)
Manisha 15:35 (3rds, 55, band)
Mark C 20:15 (75)
Mike San 20:59 (68)
Ellie 20:14 (8 c2b)
Danielle 18:39 (10 pu)

7am
Megan W 21:10 (15, band)
Kevin L 21:05 (35)
Matt D 20:39 (band, 35)
Anna C 20:30 (band, 15)
Kate C 21:20 (55)
Marla 20:33 rx
Alex L 21:30 rx
Joe C 21:05 (safety bar)
Raj 20:48 (8pu)

Stephanie Vincent said...

Jackie h 15:18 sit-ups/35
Connie v 20:30 bnd/35 rom

Jenna Kenny said...

Express
Rich A 20:23 rx
Matt E 20:55 (10 c2b)
Dana P 20:40 (band pu, 15)
Byrnsie =]
Marissa 20:30 pu
Sam B 17:08 (75, band)
Ana 18:59 rx
Carl 2040 (75)
Pete D 20:35 rx
Danny =]
Jessie 20:43 (53, band pu)

Jenna Kenny said...

Masters
4 rds
15/10 ass bike
10 push press
10 pull ups
cap 18min

Ina 17:30 (53)
Barb 15:10 (band, 35, row)
Gigi 16:59 (band, 35)
Pop Pop 16:54 (63, band)

Jillian Archibald said...

5:30
Kathleen S. 20:40 55/pu rom
Lea 20:22 53/ pu rom
Jenna 20:15 8 c2b
Braden 20:30 rx
Joe S. 20:01 rx
Remer 18:29 rx
Rob C. 22:00 pu
Steph M. 20:50 rx
Alona 20:47 last rnd band
Sarmad 21:30 65/band
Greg A. 21:15 70/pu
Kyle G. 20:30 70/pu
Matt B. 21:04 rx
Kyle B. 20:45 20#FS/pu/row

6:30
Caitlyn O. 20:40 45/kip + band
Ryan M. 19:40 pu
Sarah 19:57 35/band
Jen C. 16:12 10 C2B
Madhu 20:01 35/band
Michael C. 18:19 75/ 10 reps per round of everything
Ashley M. 20:49 10-10-15 reps 55/pu/squat rom
Caitlyn B. 20:47 pu
Anvesh 20:60 55/band
Chuck 19:27 55/band
Mike Roth. 20:25 75
Andrew M. 15:27 rx
Jeff P. 15:45 rx
Erik F. 20:35 75/10 C2B
Sean S. 20:43 rx

Awesome push tonight everyone!!
- Jill

Jenna Kenny said...

430
Julie r 20:38 (8 pu)
Keith 20:20 rx
Josh mc 19:50 rx
Donna g 18:52 (8 rom, 55)
Alex th 19:46 (8c2ba, 55)
Karen m 20:40 rom
Jilla 17:14 rx
Shawna 21:20 (55, band)
Emily e 20:40 (55, band)
Susan a 21:51(55, pu)
Tori 21:02 (55, pu)
Julia d 18:50 (8 pu, 55 rom)

730
Dave 20:32 (10 c2b)
Cline 20:45 (65, 10 c2b)
Neil 20:58 (10 c2b)
Nancy 20:00 (rr, 35)
Michelle 19:00 (36, rr)
Brent 21:19 rom
Brian s 20:32 rx
Greg 20:45 (35, box, band)