CrossFit KOP

Our couples hard at work on the Rower during FGB.

W.O.D. 4.11.09
FIGHT GONE BAD.

"workout for a cause"

3-One Minute Rounds at Each station and one minute rest between rounds

Rowing is measured with calories

Wallball uses a 20lb medicine ball to an 8’target (14lb for ladies)

SDLHP is done with 75lb barbell (55 for ladies or 53lb KB)

Box Jump uses a 20” tall box standing to full leg extension

Push Press is with a 75lb bar taken from a rack (55 for ladies)

Score the total number of reps and calories for each exercise.

Reminder:

The Alzheimer's disease affects more than 5 million Americans of every race, gender and culture, and costs our nation more than $148 billion annually. Unless we find a way to stop it, up to 16 million Americans will have the disease by 2050. Please help us do our part to improve the lives of those affected by Alzheimer's by supporting us at our CrossFit King of Prussia Fight Gone Bad Event. Proceeds go directly to improve the lives of those affected by Alzheimer's and promote research and effective treatments. The doors will be open all day; the donation is $25 to participate in workout. Workouts will be held at 8,9,10,11 and 12:00. Following the event there will be a free workout for anyone of any skill level at 1:00PM.

Open House Party begins at 2:00.

We will have raffles, games, food and fun!

All are welcome!!!

See you there!

Results:

Doreen 250

Ray 173

Tim P 314
Laura 236

Jen S 214

Edmund 264

Cindy 174

Jeff 210

Nicole 185

Chris 171

Joe 189

Sam 300

Mike M 310

Mike F 277

Scott 298

Jim C 215

Miranda 216

Keith 214

Paul 309

Aimee 313

Josh 303

Granny 236