5.15.2018

W.O.D. 5.16.18


It's time to start thinking about Memorial Day Weekend...
no better place to spend it then at CrossFit KoP!
We have lots of varied offerings....see you then.

For Time: 
 4 Ring Muscle-Ups 
16 Deficit Handstand Push-Ups 
3 Ring Muscle- Ups 
12 Deficit Handstand Push-Ups 
2 Ring Muscle- Ups 
8 Deficit Handstand Push-Ups

(ladies use -2- 45# plates/ men use -4- 45# plates) 

Rest 3 Minutes then... 

4 Rope Climbs (20') 
16 Thrusters (95/135#) 
3 Rope Climbs (20') 
12 Thrusters (95/135#) 
2 Rope Climbs (20') 
8 Thrusters (95/135#) 

 Quote: 
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” 
 – Arnold Schwarzenegger

6 comments:

CFKOP iPad said...

9:30

Anna C. 25:00,55#,struggle,3,2,1;15’rc,trans
Suzanne M. 34:23,65#,7rc,25#+1 abmat,trans
Mary H. 24:04,35#,strict hspu 3 abm,15’ rc,trans
Gina W. 25:00,Sc hspu,15’ rc,trans
Jackie H. 18:46 SCAF
Connie V. 28:08,3 abm,65#,trans,4 pulls
Steph V. 16:54 SCAF
Lesley B. 18:30, scaled
Jess A. 23:01, scaled, 55#
Cal A. 29:46,trans,box hspu,135/115,20/15

12:15 EXP

Rich A. 31:40,all but 15 thrusters and 2 rc, RX
Kevin T. 28:48,115#,rum att,1x45# plate
Pam G. 26:34,reg hspu,neg pull-ups
Jessie S. 21:26,65#,3 abm,trans,15’
Sam B. 21:35, 8-6-4 ring dips,stinkbug,5-5-5 rc att, 115#
Pete D. 32:45,105#,1x45# pl,trans,7 rc

Jenna Kenny said...

7am
JP 33:36 (ROM)
JB 25:15 (55, dips, rope pulls)
Megan O 22:01 (trans)
Raj 24:43 (trans, 2ab, 15' 2-1-1, 85)
Esra 27:27 (dips x2, sb,65,2-1-1 to 15')
Neil Do 27:40 (sb, dips, 95, rope climb 15 ish)
Derek 21:49 (1ab,95)
Nikki 23:45 (strict pu, hspu, trans)
Kevin L 26:52 (95,trans,sb)
Matt D 19:32 (65, kick ups, 1/2 sb, trans, 15' 3-2-1)

Tim P said...

515/6:00am

Brian S 18:17 (2x45s, jmu, 95#, 15')
King 23:25 (95#, hspu--)
Kevin B 20:06 (95$, hspu)
Ben M 31:26 (95#, 2abmat, jmu)
Manisha 27:17 (2abmats, RMU alt, 65#)
Holly 16:00 (self capped, 3rope climbs to 15')

Jeremy 26:06 (115#, scaled hspu)
Dana D 26:06 (80#)
Ricardo A 32:22 (95#, 25# plate x1, 15', abmat)
Justin C 25:25 (hspu 35# plate)

Stephanie Vincent said...

630pm
Jeff P 25:55 rx
Andrew M 24:08 rx
Jen C 23:15 (3-2-2 rca, 1ab, trans x2)
Gia 22:36 (2-1-1 to 15', trans, 70, 2ab)
Greg A 30:31 (dip/95/2ab)
Mike L =]
Emily G 28:56 (push ups, 55,foot wraps, band dips)
Alona 26:28 (3ab, jmu)
Noel 28:36 (1ab,105,-1 rc)
Chak 25:03 (3-2-1, push ups, 85, x2 dips)

730
Abby 18:15 (x2 band dips,sb/ push ups, foot wraps, 15#)
Therese 26:47 (55, x2 dips, 2ab+pl,rac 3-2-1)

- Jenna

Stephanie Vincent said...

4:30pm
Mike M 20:20 85lb, 3/2/1 20' RC, Boxhspu
Dani A 15:59 ScAF 65
Donna G 16:35 ScAF 55
Cameron H 22:08 RR&bndRDx2, Boxhspu, 2/2/1RC/55
Julie R 18:59 ScAF 75
Alex Th 20:)0 ScAF 65

5:30pm
Braden R 27:26 1ABM
Joe S 24:30 HSPU
Kyle G 26:47 2ABM/Trans+Dip/95/15'
Sam F 25:08 Trans+Dip/2abm/65/15'
Alicia 24:34 MUA/HSPU/65/15
Keith B 26:57 15'
Remer 25:00rx
Mike Co 19:52 BndDip&RRx2/Pushup/15'/75
Madhu 25:30 pushup/rr&BndDipx2/RCA 3-2-1/43

Jenna Kenny said...

Jilla 23:38 (75)
Aimee 18:15 rx
Cate k 19:41 (65, 15’)
Jenna 28:40 (2mu,12-8-6,65)