W.O.D. 4.16.11

Shoeless rocking the 120#

Como se dice PR!!!

Determination from a DEEP dip

Aim with the textbook OHS

Triple extension at its finest

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs/90lbs)
10 Muscle-ups

Community Notes:
We will be hosting the Reebok CrossFit Open Sectional WOD 11.4 today. We are opening our doors to any athlete that needs to complete the WOD at a registered affiliate. For our CrossFit KoP athletes in lieu of our regularly scheduled classes our doors will be open from 10AM until 2PM for you to complete this workout and compare yourself to some of the best in the world. You do not have to be completing in the "open" in order to do this WOD today. All friends & family are welcome to spectate. If you are not part of CrossFit KoP the drop in rate is $20. We will provide lite snacks and beverages. This is sure to be a FUN day filled with a huge amount of camaraderie and competition. The male and female winners will take home grass fed beef patties from the Philly Cow Share.

Our sponsors:
Westside Wellness
The Philadelphia Cow Share

"There are two ways to live your life.
One is as though nothing is a miracle.
The other is to live as though everything is a miracle."
- Albert Einstein

Sam B: 85
P. Lentus: 68
Val: 67
Jeff: 66
Steph: 80
Aimee: 99
Cate: 86
Mike T: 70
Mike V: 98
John: 103
Jen S: 76
Megs: 60
Tim P: 91
Barbara: 60
Karen: 64
Ken: 60
Nikki: 96
Miranda: 82
KSB: 60
Mary Ryan: 60
Ditty: 62
Shoeless: 73
Sheldon: 96
Jay E: 90
Terrance: 99
Kathleen: 60
Joe A: 78
Chris S: 84
Donkey: 63
Jerry: 68
Jason: 90
Laura: 90
Kevin: 71
Vinny: 87
Danny: 90
Melinda: 67
Killa B: 76
Dororthy: 80
Nicole S: 60
Mike F: ?


Peterson said...

Hope everyone's kicking ass today.

As an FYI, Larabars are 10/$10 at the Plymouth meeting giant.

Anonymous said...

I loved being with you all today, you guys continue to amaze and inspire me.

Laura Pappas said...

Thanks for a great day KoP, sorry I didn't see everyone go but I def saw a lot of heart and some awesome performances. Thanks for hosting Aimee and Jason.

mikefab said...

I had 66.