12.03.2018

W.O.D. 12.4.18






Angie 
For time: 
100 pull-ups 
100 push-ups 
100 sit-ups 
100 squats

(time cap 30:00)

 Scaling: 
This chipper should push your muscular stamina while being metabolically taxing.
Try to avoid any one exercise taking more than 8 minutes.

 Intermediate Option For time: 
60 pull-ups 
60 push-ups 
100 sit-ups 
100 squats

ADVENT DAY 4:
Max Slam balls in 2 minutes
(record weight and reps used)

Community Notes:
Don't forget about the shop event today at Lululemon for CrossFitters- Just mention you are from CrossFit King of Prussia!

Quote: 
"The key is to keep company only with people who uplift you, whose presence calls forth your best." -Epictetus

9 comments:

Jenna Kenny said...

1215
Tim H 25:32 (50/60 rom pu)
Cherie 26:55 (60/60 band)
Susan 21:00 (60/60)
Jess A 26:14 (50/60 band)
Karen S 22:27 (60/60)
Meredith 20:36 (60/60)
Anna L 16:51 rx
Pete D 16:25 rx
Neil Doogan 23:44 (60/60)
Mark P 19:10 (3000m bike, 60 pu, 65 pu, 100 squats)
Rich A 14:10 rx

Jenna Kenny said...

Masters
(3 rds, 20/20/20/20)
Mom 12:18 band
Da 13:08 band
Barb Z 13:31 (band, rr)
Terry 16:30 rx
Laurie 12:48 band
Anne B 15:24 (band, 17" box)

Genevieve Boland said...

7am
Anna 22:19 60 BPU/60 hip circle
Joelle 23:00 60 PU green band/60 snake PU
Alex B 23:25 60 BPU /60HRPU
Joe C 26:00 60 pushup
Mike C 17:49 60 PU/60 snake pushup
Hasam 25:30 40pullup/80 Pushup/60 situp
Alona 20:57 60 RR
Steph V 13:07 60 of RR/Inc/ROM
Keith 16:24 2000m bike (50 KBS R)
Aimee 13:53 RX PR

9:30
Ina 22:22 60 RR/60 snake
Dan 22:45 60pull/60push
Kevin H 15:32 60pull/60push
Lucas S 23:47 RX
Liam 24:30 60pull/40push
Evie 25:25 1/2 HRPU
Hazard 23:33 RX
Jenna 25:58 RX
Lea 19:03 60 Pull 60 push

CFKOP iPad said...

730
Neil 29:35 RX
Liz 24:33 60 band, 60 incline
Missy 17:43 60 band, 60 snake
Dave N 27:51 60,60
Orell 23:20 band
Luda 25:20 60 band, 60 box
Gia 19:45 60,60
Mark S 25:47 RX

Manisha said...

5:15a
Mark C 20:03 60 Pushups/pullups
Jeremy D 14:41 Rx PR!!
Nikki M 22:18 Rx
King 19:58 Rx
Laura S 24:46 60 inc. pushups/pullups, tuck+hollows
Kevin B 14:25 60 pushups/pullups
Ellie 23:44 60 pushups/pullups
Sean S 19:44 Rx
Theresa L 20:25 60 pushups
Mike Sa 23:07 rr/25# DB curls
Holly F 22:50 rr/inc push ups
Todd W 21:53 60 pushups/rr

6a
Danielle G 23:53 50 inc pushups/pullups
Matt D 22:56 Rx
Mike P 24:24 Rx
Meg O 19:13 50 good mornings
Dana D 14:25 60 pushups/pullups
Justin C 17:28 60 pushups/pullups
Jen 23:18 60 pushups/pullups

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Jenna Kenny said...

Villanova
Matt k 18:56 rx
Bri 19:14 (60/60, sn, band)
Lauren 24:03 (box, rr)
Subhan 20:12
Albert 27:24 (60/60)
Ashley 23:12 (68 pull, hr push ups)

430
Amm 14:09 (60 reps)
Josh mc 16:54 rx
Tunde 26:48 (60/60, band, snake)
Roberto 20:40 (80 pull ups)
Manisha 20:24 (70 pull, inc push ups)
Donna g 19:43 (60/60 snake)
Mike m 23:20 (60/60 sn)
Kevin t 25:35 rx
Vinnie 21:47 rx
Joe m 17:13 (60 reps)
Becky ?

Jillian Archibald said...

5:30
Amanda 15:30 (60/60) band,rr,snake
Kat 15:20 (same)
Rehka 22:10 (60 scaled)
Farrah 23:42 (60 scaled)
Jeff P. 15:07 rx
Braden 21:31 rx
Alex Th. 17:07 (60/60)
Colleen 19:56 (60/60 rx and sn)
Raj 22:30 (50/60 sn)
Esra 23:50 (same)
Jeff H. 24:07 sc
Joe S. 20:36
Steph M. 14:16 (60/60 sn)
Caitlyn B. 18:32 same
Andrew M. 13:17 rx
Jen C. 22:15 sn
Matt B. 26:43 (60/60)
Kayla 14:10 rx
Randy 27:10 rx
Brian Z. 23:40
Michael Ro. 14:20 (60/60)
Sam 23:13 rx
Ashley M. 23:38 (60/60 rr, sn)
Shawna 20:48 (60/60) rr, sn
Kyle Gr. 21:40 (60/60)
Cory 22:13 rx
Micah 20:07

Jillian Archibald said...

6:30
Cline 24:46 (50/50)
Josh S. 23:08 rx
Nicole M. 18:55 (60/60)
Tom H. 23:01 (60 pull-ups)
Kim 19:07 (60/60)
Sarah 23:13 (30 band, 30 rr, 60 sn)
Steph C. 16:29 (60/60)
Matt E. 23:06 (60/60)
Chuk 24:18 (60/60)