Maybe they should post this sign on the bridge for us????

W.O.D. 8.30.09
Overhead Squat 3-3-3-3-3 reps
Max Pull-ups (3 attempts)
Overhead Press 3-3-3-3-3 reps
(your choice, Shoulder Press, Push-Press, Push-jerk)

Community Notes:
We will start at the "old" box
**As soon as the sidewalk is complete at the NEW box it will be 3...2...1...go, but until then we must maintain two CrossFit KoP boxes...thanks for bearing with us during the transition.

I will post the No Sugar/Paleo/Primal/Zone Nutrition Rules for the September Challenge tomorrow!


Change isn't scary - it's growth. And growth is the essence of life.

Swine 145
Jason 175x2
Jeff 115
Sam 165
Granny 95
Jen S 85
Lisa 105
Cindy 75
Chris P 75
Kristin 75
Meg 85
Han 115
Aim 125
Jim 125

Swine 10
Jason 21
Jeff 12
Sam 17
Gran ?
Jen S 5
Lisa ?
Cindy 2 (green)
Chris P 36
Kristin 3 (blue)
Meg 1
Han 3
Jim 7
Aim 26

Overhead Lifts:
Swine 120 (SP)
Jeff 105 (SP)
Jen S 90x2 (PP)
Lisa 105 (PP)
Cindy 70 (SP)
Kristin 70x2 (SP)
Meg 85 (PJ)
Han 140x2 (PJ)
Jim 115 (SP)
Chris P. 125 (SP)


Chris P. said...
This comment has been removed by the author.
Aimee Lyons said...

Chris-gotcha covered. thank for keeping us on our toes, blog updates were courtesy of Jason today... :)

Jason Lyons said...

P, S. They sort of look the same when typed. Right? Well I suck. My bad, I was in a hurry to get to a movie. Your SP was so good, I must have thought it was Chris S.

Chris P. said...
This comment has been removed by the author.