AMRAP in 15 Minutes:
1 Rope Climb (15 ft)
3 Ring Muscle Ups
5 Burpee Box Jump Overs (20/24")
7 Toes to Bar
Advent Day 5:
Turkish Get-up (M/F)
Advent ticket for unique objets and load lifted (M/F)
Video submissions on the Community Facebook or Instagram are welcome!!!
Make sure to tag @crossfitkop
Community Notes:
Tomorrow is Festivus! Start time is 5pm with Festivities (pig roast) and events beginning at 5:30 PM. Come dressed in your best holiday flare, bring a white elephant gift ($5-10) food or drinks to share and be prepared for feats of strength.
The 4:30pm workout is the last class of the day on Friday, 12/6.
Quote:
"A positive attitude causes a chain reaction of positive thoughts, events and outcomes. It is a catalyst and it sparks extraordinary results."
- Wade Boggs
6 comments:
6am
Mike Mel ouchie
Mike P 6 (jmu)
Mike S 5 (3 strict pull-ups/3 strict dips)
King 6+4 (jmu)
Kevin B 7+9 (jmu)
Theresa 6+4 (jmu)
Jamie S 6+1 (3 ring pull-ups)
Colin R 6 Rx
7am
Anna 3 + 1 half rope climb (rope pulls/step over squats)
Aimee 6+6 Rx
Cate 5+13 Rx
Tim P 5+1 Rx
Jenna 3+3 Rx
930
Olan 5+1 jmu
Steph v 5 (kr, pull to stand, 3 band pu, 2 plates)
Emily g 5+8 (6ttba, trans)
Villanova
Cate 5+5 (trans)
Tyler 5+1 rx
Albert 5 (trans, rca)
430
Jilla 5+8 (strict pu)
Alex 4+2 ttba
Kira 6+3 rx
Adam 5+7 jmu
Tunde 3+9 (kr, trans, steps)
Matt t 6+9 trans
Mike m 5+4 (trans)
Marco =)
Donna g 5+4 (trans, kr)
Larissa 4+7 (trans, rca)
Samson 7+1 (1 rmu/ rd)
Marissa 4+2 rmua
Siva 4+4 (trans, 10’)
Roberto 6 rx (* cleared box)
530
Andrew 9+8 rx
Jeff p 7+2 rx
Erin m 7 (trans/ dip)
Joe s 6+1 rx
Braden 6+2 rx
Shawna 4 (trans, 17”)
Raj 4 (trans, rom)
Sam f 7+1 (3 ring pu, 3 dips)
Gia: 5+8 trans 5ttb
Steph C: 6 trans
Erika: 5+4 1/2 pull
Chak: 6+5 trans
Bhargac: 6 trans kr
Eric: 4 10” rope
Cory 6+5 3 pu 3 ring dip
AB: :)
12:15
pete 8 c2b
micah 6 trans
bridget 5+2 beu
refer 7+3rx
keith 5 rx
rich 6+1 rx
denise 4+4 RR/hook+pull/6#
Jess a 5+14 Hook/step/RR/KBS
Colleen 6+4 trans
jill h 5+9 c2ba/tba
kevin h 6+6 bmu
Josh M 6+3rx
Carl 7+2 rx
Joe 5+1rx
gordy 6+2 BMU
Tim H 4+? (gordys arm is covering the rest of your score in my pic!! Sry!)
Masters
AMRAP in 15m
1 Rope Climb
3 Shoulder Press (Heavy)
5 Burpee Box Jump Overs 13"
7 Russian Kettlebell Swings (Heavy)
Terry 6+8 43/35
Mae 6+4 53/35/pull
chris 5 rca/75/44
Barb c 5+1 RCA 43/25/6"
Barb B 6+9 hook/45/35
John 5 65/44
Anne 6+1 12ft/43/35
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