3.08.2018

W.O.D. 3.9.18

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

CLICK HERE to REGISTER.

















Workout 18.3 
 2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

 Men perform 115-lb. OHS/50-lb. DB snatches
Women perform 80-lb. OHS/35-lb. DB snatches

 Time cap: 14 minutes

  CLICK HERE for standards and score card.

Quote: 
“What you lack in talent can be made up with desire, hustle, and giving 110 percent all the time.” 
– Don Zimmer

7 comments:

Manisha said...

5:15/6a
Alex P 200 50DUA/65#
Holly F 152 25DUA/45#
Laura S 220 13:04 Rx
King 220 6:42 Rx
Mark C 220 13:09 Rx
Kevin B 220 4:53 Rx
Theresa L 220 4:49 Rx
Mark Sp 220 6:45 Rx
Ben M 124 10:41 Rx

Ellie 220 6:53 Rx
Manisha 220 9:58 Rx

Jenna Kenny said...

7am
Amanda 574 sc welcome!!
Jessica 574 sc welcome!!
Ellie 220/ 6:53 rx
Neil 220 rx
Nikki 220 rx
Joe c 312 sc
Marla 180 7:37/ 10:12 rx
Kate c 220/ 7:05 rx
Jess m 120 2:15 rx
Esra 220/ 11:13 rx
Raj 220/ 8:06 rx

Jenna Kenny said...

930
Jill h 204/ 4:17 rx
Mary h 117/ 4:00 rx
Kevin h 118/ 1:04 rx
Sydney h 220/ 11:32 rx
Jackie h 253 sc
Connie 79’rx
Suzanne 112/ 8:39 rx
Tori 119/ 4:05 rx
Gigi 220/ 7:28 sc
Dianne 220/ 5:37sc

12:15
Cate k 388, 8:49 rx
Pam g 220/ 6:24 rx
Tim h 104/ 10:30 rx
Mike ro 220/ 8:20 rx
Panos 220/ 7:24 rx
Cherie 564 sc
Pete d 147/ 5:58 rx
Carl 232/ 8:01 rx
Rich a 452 rx, 13:58

CFKOP iPad said...

3:50pm
1. Kat B 564 Sc no open
2. Gabby 77 Rx
3. Jason Lyons 220 6:20 Rx
4. Vinnie G 500 Sc no open
5. Gia 564 Sc no open

4:10pm
1. Ryan A 132 Rx
2. Joe T 223 12:38 Rx

4:30pm
1. Julie R 153 4:55 Rx
2. Julia 73 Rx
3. Aimee 499 11:14 Rx

4:50pm
1. Jonathan 195 5:04

5:10pm
1. Alex Th 110 5:25 Rx
2. Ashley M 686 Sc
3. Amm 223 6:36
4. Steph V 113 9:20 Rx
5. Danielle 220 6:46 Rx
6. Samson 221 10:28 Rx
7. Grace 684 Sc 13:59

5:30om
1. Jilla 423 10:45 Rx
2. Keith 260 6:51 Rx
3. Remer 489 12:05 Rx
4. Manny 136 5:18 Rx
5. Donna 164 6:19 Rx
6. Dana 220 5:36 Rx
7. Kate S 148 6:28 Rx

5:50pm
1. Andrew M 667 11:21 Rx
2. Jen C 221 6:12 Rx
3. Jeff P 452 13:52 Rx
4. Jacki J 226 5:05 Rx
5. Emily E 116 Rx
6. Kyle G 116 Rx 2:48
7. Julia D 780 Sc 11:28
8. Mariana 203 Rx 3:36

6:10pm
1. Justin C 513 10:54 Rx
2. Erinne F :)
3. Angelo 464 13:08 Rx
4. Caitlyn B 220 10:13 Rx
5. Nicole M 84 Rx
6. Joe S 332 13:52 Rx
7. Tim P 460 12:38 Rx
8. Steph M 222 6:25 Rx

6:30pm
1. Jenna K 224 6:36 Rx
2. Braden 389 11:44 Rx
3. Laura Alt 220 3:46 Rx
4. Josh Mc 433 10:35 Rx
5. Sam B 163 7:22 Rx
6. Kevin L 100 7:18 Rx
7. Mike C 220 13:58 Rx
8. Alona 220 6:08 Rx

6:50pm
1. Matt B 220 8:10 Rx
2. Dave N 220 9:17 Rx
3. Mike S 118 2:00
4. Erik 160 5:02 Rx
5. Therese 74
6. Neil 151 7:28 Rx
7. Stipa 227 8:34 Rx

7:10pm
1. Bryan S 103 4:01 Rx
2. Rachel S 220 5:17 Rx
3. Chris S 220 10:37 Rx

Jill Hilliard said...

We redid 18.3

Jill H. 220 13:13 Rx
Sydney Hi. 220 8:47 Rx

CFKOP iPad said...

Ellie 220 6:25 Rx (redo)

Manisha said...


Manisha 220 reps 9:20 Rx (Re-do)