Starting the Month off Right!
Mom and Dad send it in from Florida, giving Paleo a try, but where is the tomato?
From Kit's Kitchen...turbot white fish, EVOO eggplant, onions, peppers, capers, thyme, AND the infamous tomato!
From the Lyons' Kitchen... Scallops, Avocado, Boston Lettuce and the "infamous" tomato...has it grown?
W.O.D. 4.2.10
Jerk (split or push)
3-3-3-3-3
Cash out:
3 Rounds for time of:
5 Burpees
4 Hand Stand Push-ups
3 Jerks @ 80% of your 3RM
2 Strict Pull-ups (no Kip)
1 Rope Climb
Reminder:
CrossFit KoP will be closed this Sunday for Easter.
Spring Sale:
The remainder of the CrossFit KoP Sweatshirts are 50% off. We have one Large and 6 X-Large remaining. Get them today!
Local Challenge:
Our friend George Dobbins (aka Muscles on Muscles) is hosting a Delaware Affiliate Challenge, on April 17th at CrossFit Dover in Dover, DE. I would love to go unfortunately I cannot attend that weekend, if you are interested in the challenge contact George at gedobbs@yahoo.com, it looks like George wants the WODs to go off at 9am and end at 1pm.
Read:
How to read fancy labels by Chris Plentus
Quotes:
“What seems to us as bitter trials are often blessings in disguise”
Oscar Wilde
Up the Ropes:
Results:
Jason: 215
Ditty: 85 (8:59)
Jen S: 105 (8:16)
Sam B: 85 purple (11:51)
Steph: 115 (9:22)
Plentus: 175 (6:19)
Miranda: 120 (8:29)
Melanie: 65 (4:50)
Alex: 75 (7:04)
Mike B: 205 (6:51)
Kristen S: 63 (9:05)
Swine: 175 (5:20)
Jane: 15 form (6:26)
Jim C: 155 (7:23)
Tim G: 125 (11:38)
Laura: 100x2 (6:36)
Aimee: 138x2 (9:46)
Jeff: 165x2 (8:04)
Han: 135 (9:50)
Kerry: 125x2 (10:20)
Rob: 155 (8:26)
Pukie: 225 (DNF)
CC: 100 (9:42)
Christine: 70 (6:43)
Olan: 165 (7:16)
Donkey: 95 (9:13)
Grans: 115 (7:04)
Megs: 95 (6:38)
Kelly: 80 (5:06)
Kevin: 145 (8:38?)
Roger: 135 (7:15)
Trish: 58 (6:26)
JZ: 120 (6:27)
Jaime: 70 (5:16)
Mike V: 205 (5:55)
Todd: 115 (7:12)
Joe A: 200 form (12:53)
Ian: 125 (5:53)
Liz: 80 (7:51)
Kaite: 65 (5:38)
Jerk (split or push)
3-3-3-3-3
Cash out:
3 Rounds for time of:
5 Burpees
4 Hand Stand Push-ups
3 Jerks @ 80% of your 3RM
2 Strict Pull-ups (no Kip)
1 Rope Climb
Reminder:
CrossFit KoP will be closed this Sunday for Easter.
Spring Sale:
The remainder of the CrossFit KoP Sweatshirts are 50% off. We have one Large and 6 X-Large remaining. Get them today!
Local Challenge:
Our friend George Dobbins (aka Muscles on Muscles) is hosting a Delaware Affiliate Challenge, on April 17th at CrossFit Dover in Dover, DE. I would love to go unfortunately I cannot attend that weekend, if you are interested in the challenge contact George at gedobbs@yahoo.com, it looks like George wants the WODs to go off at 9am and end at 1pm.
Read:
How to read fancy labels by Chris Plentus
Quotes:
“What seems to us as bitter trials are often blessings in disguise”
Oscar Wilde
Up the Ropes:
Results:
Jason: 215
Ditty: 85 (8:59)
Jen S: 105 (8:16)
Sam B: 85 purple (11:51)
Steph: 115 (9:22)
Plentus: 175 (6:19)
Miranda: 120 (8:29)
Melanie: 65 (4:50)
Alex: 75 (7:04)
Mike B: 205 (6:51)
Kristen S: 63 (9:05)
Swine: 175 (5:20)
Jane: 15 form (6:26)
Jim C: 155 (7:23)
Tim G: 125 (11:38)
Laura: 100x2 (6:36)
Aimee: 138x2 (9:46)
Jeff: 165x2 (8:04)
Han: 135 (9:50)
Kerry: 125x2 (10:20)
Rob: 155 (8:26)
Pukie: 225 (DNF)
CC: 100 (9:42)
Christine: 70 (6:43)
Olan: 165 (7:16)
Donkey: 95 (9:13)
Grans: 115 (7:04)
Megs: 95 (6:38)
Kelly: 80 (5:06)
Kevin: 145 (8:38?)
Roger: 135 (7:15)
Trish: 58 (6:26)
JZ: 120 (6:27)
Jaime: 70 (5:16)
Mike V: 205 (5:55)
Todd: 115 (7:12)
Joe A: 200 form (12:53)
Ian: 125 (5:53)
Liz: 80 (7:51)
Kaite: 65 (5:38)
Aim special thanks for you coming out today to the teen center, and thanks to Tim for helping and fighting traffic!
ReplyDeleteThanks for the opportunity Laura! I had a blast and I hope the kids can take a field trip to CFKoP!
ReplyDelete