CrossFit KOP

Kim J trying to avoid Charlie and Brian R during Griff

W.O.D. 7.8.10

Choose your Hero:

Michael
3 Rounds for time:
Run 800 meters
50 Back Extensions
50 Sit-ups

Jason
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Griff

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Community Notes:
We are only two days away from the King and Queen of Prussia...and the heats are up!! Click here to view your heat for the King and Queen of Prussia Competition. Make sure to invite your family and friends to come out and watch you compete and enjoy the day. Sign in and registration starts at 9:30AM, first heat kicks off at 10:15AM. Food and drink will be provided afterward for the "stink and drink", but please feel free to contribute as well. The award ceremony will start at 3:15PM. Judith, our massage guru will be on hand all day for massage therapy, sign up at the box to secure a spot.

Quote:
“You get the best effort from others not by lighting a fire beneath them, but by building a fire within.”
-Bob Nelson

Results:
Michael
Jaime: 24:37
Terri: 31:39
Barb: 21:16
Lindsey: 24:28
Peterson: 22:46
Jay E: 33:30
WW: 25:45
Brian R: 22:42
Rachael: 25:52
Sam B: 15:50
Charlie: 22:11

Jason
Todd: 27:10


Griff
Dorothy: 16:26
Kim J: 17:02