Hopper Deck
Choose your luck from the deck of CrossFit workouts when you get to the box. The hopper deck is a deck of cards that consists of a variety of CF WODs.
Community Events:
CrossfitKOP Sports Series Sunday 9/25
What: Coed Football
When: 11am
Where: Memorial Park - Bridgeport, PA
The post game gathering at Mike & Gina Fabs - 655 Grove Street
The park is right across the street from their house.
Contact Vinny for any last minute inquiries 215-873-1049
ALL ARE WELCOME!
Quote:
"If there is no struggle, there is no progress."
-Frederick Douglass
Results:
Tabata for total Reps
Wallball
Pullup
Squat
SDLHP
Brad 52-47-98-59
Rachael 64-40-97-43
Pooch 65-44-70-40
Megs 94-160-128-40 -sub situp/jumping pu
10-20-30
Slam Ball
Walking Lunge
OHS
Krista 13:47 (15#/10)
JP 15:09 (65/45#/20)
1000M Row
21-15-9 Front Squat
Back Extension
Aimee - 11:06 (105# / GHD)
Travis - 14:59 (115# / GHD)
Jess S - 11:59 (53# / Floor)
Kathleen - 11:56 (58# / GHD)
Cindy
AMRAP in 20
5 Pull-ups
10 Push-ups
15 Squats
Joy 11
Rodger 10
Cline 9
Alexis 9
Choose your luck from the deck of CrossFit workouts when you get to the box. The hopper deck is a deck of cards that consists of a variety of CF WODs.
Community Events:
CrossfitKOP Sports Series Sunday 9/25
What: Coed Football
When: 11am
Where: Memorial Park - Bridgeport, PA
The post game gathering at Mike & Gina Fabs - 655 Grove Street
The park is right across the street from their house.
Contact Vinny for any last minute inquiries 215-873-1049
ALL ARE WELCOME!
Quote:
"If there is no struggle, there is no progress."
-Frederick Douglass
Results:
Tabata for total Reps
Wallball
Pullup
Squat
SDLHP
Brad 52-47-98-59
Rachael 64-40-97-43
Pooch 65-44-70-40
Megs 94-160-128-40 -sub situp/jumping pu
10-20-30
Slam Ball
Walking Lunge
OHS
Krista 13:47 (15#/10)
JP 15:09 (65/45#/20)
1000M Row
21-15-9 Front Squat
Back Extension
Aimee - 11:06 (105# / GHD)
Travis - 14:59 (115# / GHD)
Jess S - 11:59 (53# / Floor)
Kathleen - 11:56 (58# / GHD)
Cindy
AMRAP in 20
5 Pull-ups
10 Push-ups
15 Squats
Joy 11
Rodger 10
Cline 9
Alexis 9
3 comments:
Worst. Card game. Ever ;-)
10:00am Results
Row 1000M
then
21-15-9
Front Squat
Back Extension
Aimee - 11:06 (105# / GHD)
Travis - 14:59 (115# / GHD)
Jess S - 11:59 (53# / Floor)
Kathleen - 11:56 (58# / GHD)
or "Cindy"
AMRAP 20 minutes
5 Pullups
10 Pushups
15 Squats
Joy 11
Rodger 10
Cline 9
Alexis 9
Being prepared for anything is crucial, both in general and in CrossFit....the 10am crew has what it takes, and they proved it this morning...Great effort by all.. Welcome to our newest member Alexis K.
Dear Future Cline,
You did 7 rounds with a single thin blue band. The last 2 you added another band of a different color but the same width.
Sincerely,
Current Cline
p.s. Aren't Dippin' Dots great?
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