6 Rounds for time of:
20 GHD Sit-ups
5 Bar Muscle Ups
1:00 Air Bike
10 Clean and Jerks (65/95#)
10 Push-ups
15 Kettlebell Swings (35/53#)
Community Notes:
READY TO COMPETE - Brawl in the Burbs Saturday, July 22nd 8 AM for our annual 4 Person Team competition (mm/ff). Sign up on competition corner, https://competitioncorner.net/events/10029
READY TO LEARN - Seminars/Clinics
May 20th - 10:00 AM - FREE Nutrition Lecture and Muscle Up and Macro Kick off!
May 27/28th- Level 2 CrossFit Seminar
June 17/18th-Burgerner Weightlifting
June 24/25th - Level 1 CrossFit Seminar Sign up at crossfit.com
Muscle up and Macros - $250 Join Aimee and Colette for a special program focusing on gymnastic skills and nutrition. This program lasts for a month and includes: InBody scans and photos Personalized skill programming with a focus on Ring Muscle Up, Butterfly Pull-ups, Chest to Bar Pull-ups and Handstand Skills. Macros,Meals ideas and recipes and more.
In person dates 5/22, 5/31, 6/5, 6/14 - 5:30 PM Kick off 5/20 10 AM - Final test 6/16 4:30 PM
JOIN US TO HONOR - Memorial Day Murph Monday 5/29 at 9 AM at the box we will honor hero Lt. Michael Murphy. After-party and BBQ at the Lyons Den - 555 W. Beidler Rd. KOP
JOIN US TO SUPPORT FYR AND FUNDRAISE for CFKOP Youth - Monday 5/22 in ALL classes, we are hosting the FYR Ignite workout and fundraiser, please consider a donation, no amount too small to help our under-resourced youth. https://secure.givelively.org/teams/fyr/ignite-workout-fundraiser-2023/crossfit-kop
Quote:
“The golden way is to be friends with the world and to regard the whole human family as one.”
– Mahatma Gandhi
6 comments:
nooner
Meg D 30:20 JBMU 5 rds/ 55#
Pam G 32:16 3 BMU
Lenny 36:14 sc
Dana H 38:38 ttb for first 3 rds
Britt 32:50 sc
Ben 31:30 sc
Gordy 23:06 4 rds situps/pullups/C2 75#44#
Shannon 33:58 sc
Jamie 28:38 c2b/ 1/2 situps/ 1/2 1:00 plank
Rich A 30:43 rx
Sydney H 32:10 sc
Kevin H 32:11 RX
Meredith 30:24 JBM/ 5 rds/ PU
Kathy 26:55 4 rds/ ab mat 55# RR 26KB
Remer 34:46 rx
Dana D 36:28 sc
Aimee 27:28 15# DB seated Clean and Press/PU/situp/18# KB
Cate 27:29 55#/PU/Situps
6am
Brian 28:42 10GHD + 10abmat, 2bmu
Subhan 28:05 5rds 3PU, 10 GHD, 44# kb
Mike San 32:08 5rds sc
John King 33:22 abmat, JMU, 75# CJ
Jess W 34:53 ROM pu, rom bmu, abmat
9:30
Mary 31:58 5 rounds scaled
Jackie 33:39 10 GHD/10 situp incline
Larissa 34:46 jump MU 55
4:30
Jeff 26:42 rx
Julia 27:00 5 rds/scaled
Rocco 31:20 C2B/ 65/35#
Rackshit 30:00 4 rds/ 1 rd GHD/ 3 situp/ 3 BMU attempts + FIRST 2 BMU!!!!!
Alex Tu 25:00 ish/ 4-ish rounds/ SC
Edwin 34:17 35/75#/ JBMU
Erika 31:32 pull-up.snake/situp
Laura S 24:00 4 rds 55/26/rr/abmat
Matty Bo 31:51 5 rds /scaled
Mike Mit 35:40 sc
The Nat 30:22 Ab/mat/C2B
Freaky G 33:24 3 BMU seated sa/db press 20#
Erin 30:08 44# KB/ABMAT
Joe S 33:00 pull-up
5:30
Newcomer 35:28 sc
Lil D 33:03 hips to bar snake
Baez 35:22 strict PU
Greg 33:42 rx
Evan 29:00 5GHD 65# chest to bar
Kristen 35:08 scaled
Ab 27:44 scaled
David 31:30 teen sc
Steph 31:38 sc
Ryan P 31:37 sc
Vi 31:40
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