CLOSED for New Year's day
Post to comments:
Your goals for 2012.
Quote:
"The power of imagination makes us infinite."
– John Muir
Post to comments:
Your goals for 2012.
Quote:
"The power of imagination makes us infinite."
– John Muir
12.31.2011
12.30.2011
W.O.D. 12.31.11
U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.
"BULL"
Two rounds for time of:
200 Double-unders
135/95 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile
Results:
Jack 46:47 Rx
Jay E. 91:15 Rx
LP 41:38 (65)
Danny 44:51 (95)
"little BULL"
Two rounds for time of:
100 Double-unders
95/65 pound Overhead squat, 50 reps
50 Pull-ups
Run 800 Meters
Results:
Chrissy 35:28 45#
Nicole 37:20 45#
Kate K 31:25 53#/G
Jess C 49:10 45#/MF
Jeff/Cindy 27:30 (75#/15#/jump/row)
Pat 44:10 (95#/G/DUA)
"baby BULL"
Two rounds for time of:
50 Double-unders
95/65 pound Overhead squat, 25 reps
25 Pull-ups
Run 400 Meters
Results:
Alexis 24:01 35#
Kathleen 26:40 35# Red
Cate 16:34 95# mens Rx
Aimee 16:46 95# mens Rx
TP 19:39 Rx + 135#
Nicole S. 28:27 DC
KSB 29:13 55
Joy 21:21 35/Red
Class time:
10AM ONLY
Notes:
Donations to the Wounded EOD Warrior Foundation will be collected as we help LCDR Jack Ryan conquer his 3 month challenge to complete 66 Crossfit Hero Workouts in 92 days!
Quote:
"The more difficulties one has to encounter, within and without, the more significant and the higher in inspiration his life will be."
– Horace Bushnell
50 Double-unders
95/65 pound Overhead squat, 25 reps
25 Pull-ups
Run 400 Meters
Results:
Alexis 24:01 35#
Kathleen 26:40 35# Red
Cate 16:34 95# mens Rx
Aimee 16:46 95# mens Rx
TP 19:39 Rx + 135#
Nicole S. 28:27 DC
KSB 29:13 55
Joy 21:21 35/Red
Class time:
10AM ONLY
Notes:
Donations to the Wounded EOD Warrior Foundation will be collected as we help LCDR Jack Ryan conquer his 3 month challenge to complete 66 Crossfit Hero Workouts in 92 days!
Quote:
"The more difficulties one has to encounter, within and without, the more significant and the higher in inspiration his life will be."
– Horace Bushnell
Photos:
12.29.2011
W.O.D. 12.30.11
OPEN GYM
1PM-4PM
Read:
2012 Anti-Resolutions by L. Pappas
Quote:
"Good things happen when you meet strangers."
-Yo-Yo Ma
1PM-4PM
Read:
2012 Anti-Resolutions by L. Pappas
Quote:
"Good things happen when you meet strangers."
-Yo-Yo Ma
12.28.2011
W.O.D. 12.29.11
Handstand Push-ups
Ring Dips
& Push ups
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan.
"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today."-Erin Taylor
Quote:
"If you have built castles in the air, your work need not be lost; that is where they should be. Now put foundations under them."
– Henry David Thoreau
Results:
Rx:
Sam B 9:41
Tony 11:17
Aimee 16:30
Kevin B. 19::53
Keith B. 19:51
Faby 20:40
DC:
Mike T 17:14
Ernie 18:36
Time M. 22:33
Scale:
Jen S 21:32 - abmat+35#/mental floss
Mike P 18:20 - 24"box
Kristin T 20:38 scale
Rebecca 22:15 24"/grn band/knees pu
Dianne 21:24 - 21"box/black band/knees pu
Lauren 21:42 21"box/Bands/knees pu
Katie V. 15:16
Schell 22:20
Kurtis 24:05
Mark 20:32
Jess C. 17:38
Sharon C. Scale WOD
Laura 17:37
Christie 14:34
KSB 20:03
Kate K. 16:35
Alexis K 16:50
Tidmore - 13:43 (scale)
Becca - 13:15 (plates,green,knees)
Lam - 21:26 (25", green)
Joy - 15:03 (green,plates,knees)
Kathleen - 14:03 (green,21")
Rachel - 21:16 (24", black, knees)
Diego - 15:11 (30", blue+black)
Dan G - 17:06 (30",green)
Chuck H. - 19:50 (box,band,knees)
Flounder - 14:04 (24",green+black)
Steph V - 21:26 (HS att,green)
Travis - 18:04 (plate,band)
Jess S. - 16:19 (box,black,knees)
Brian R. - 16:27 (plate,DC dips)
Steve P. - ouchie
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan.
"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today."-Erin Taylor
Quote:
"If you have built castles in the air, your work need not be lost; that is where they should be. Now put foundations under them."
– Henry David Thoreau
Results:
Rx:
Sam B 9:41
Tony 11:17
Aimee 16:30
Kevin B. 19::53
Keith B. 19:51
Faby 20:40
DC:
Mike T 17:14
Ernie 18:36
Time M. 22:33
Scale:
Jen S 21:32 - abmat+35#/mental floss
Mike P 18:20 - 24"box
Kristin T 20:38 scale
Rebecca 22:15 24"/grn band/knees pu
Dianne 21:24 - 21"box/black band/knees pu
Lauren 21:42 21"box/Bands/knees pu
Katie V. 15:16
Schell 22:20
Kurtis 24:05
Mark 20:32
Jess C. 17:38
Sharon C. Scale WOD
Laura 17:37
Christie 14:34
KSB 20:03
Kate K. 16:35
Alexis K 16:50
Tidmore - 13:43 (scale)
Becca - 13:15 (plates,green,knees)
Lam - 21:26 (25", green)
Joy - 15:03 (green,plates,knees)
Kathleen - 14:03 (green,21")
Rachel - 21:16 (24", black, knees)
Diego - 15:11 (30", blue+black)
Dan G - 17:06 (30",green)
Chuck H. - 19:50 (box,band,knees)
Flounder - 14:04 (24",green+black)
Steph V - 21:26 (HS att,green)
Travis - 18:04 (plate,band)
Jess S. - 16:19 (box,black,knees)
Brian R. - 16:27 (plate,DC dips)
Steve P. - ouchie
12.27.2011
W.O.D. 12.28.11
7 Rounds for time of:
7 Hang Power Snatch (75#/115#)
10 GHD Sit-ups
50 Air Squats
(Cate 15:34, Aimee 15:35, Jason 26:44)
Community Notes:
Wednesday (12/28) - Regular class schedule
Thursday (12/29) - Regular class schedule
Friday (12/30) - OPEN gym from 1-4PM (no regular classes)
Saturday (12/31) - 10 AM Hero WOD -Bull (or little "Bull")
Sunday (1/1) - CLOSED for New Year's Day
Monday (1/2) - Resume regular class schedule
Details about Hero WOD Saturday:
LCDR Jack Ryan is participating in a 3 month challenge to complete 66 Crossfit Hero Workouts in 92 days! He happens to be in KoP for the new year. For every workout completed, Jack will donate $1 to the Wounded EOD Warrior Foundation. Please visit Jack's blog: www.66herowodsin3months.blogspot.com to view his progress and get more information concerning the Wounded EOD Warrior Foundation.
We invite all CrossFit KoP members to join this mission and support Jack as he completes "Bull" in honor of this event. Donations in support of Jack's efforts will be accepted by CrossFit KoP on behalf of the Wounded EOD Warrior Foundation. Thank you for your support!
At 10AM we will host our "Bull" and little "Bull"
Video:
"Try not to become a man of success but a man of value."
– Albert Einstein
Results:
Jay E - 24:41 Rx
Jen S - 21:29 (65#)
Rebecca S - 21:31 (35#)
Dianne - 33:51 (53#,-50 squats)
Nick - 32:00 (95#,ab mat)
Pat - 35:03 (75#, ab mat)
Keith 23:50 rx
Nicole 14:01 (55, abmat, 1/2 squats)
JB 23:38 (75, 1/2 squats)
Sharon 30:03 (30)
Doreen 22:49 (55, abmat)
Chris from NZ 19:07 (95, abmat)
Katie V 26:44 (53)
Sarah 15:55 (45, 1/2 situps, 1/2 squats)
Ciera (53, abmat)
Kevin B 21:31 (95)
Meg B 20:18 (53)
Alexis 20:26 (35, abmat)
Jim 24:04 (95)
Christie 19:55 (45, good mornings)
Dave S 95# (DC) 24:58
Ray H 75# 22:47
Rich H ??
Joe C 26:28
Mark ??
Dorothy 19:42
Kate K 43# 17:55
Megs 55# GHD 19:07
Gabe 22:53
Alison 45# GHD 20:03
JZ 75# 22:16 (25 squats)
LP 65# GHD 17:27
Rob Ph 115# Abmat 22:57
Joy 22:07 35# Abmat
Denise 55# 20:30
Miranda 65# GHD 20:44
Travis 75# 20 Abmat, 25 DU
Patrick 95# 21:22
Arin 50# 22:34
Luke 20:15 33, ab
Dan G 18:26 33, ab
Kate C. 15:16 75, half squats
TP 17:05 half squats
Vinny 21:18 Rx
Kristin T. 19:41 65
Conor 23:56 95
Dan 25:34 95
Danielle 24:18 45, ab
Akeem 24:25 15db, ab, half squats
Kathleen 23:46 35, ab
Ernie 22:44 100, ab
Borden 24:15 75, 3/7ths GHD
Conn 25:49 75, ab
Josh S. 21:51 95, ab
7 Hang Power Snatch (75#/115#)
10 GHD Sit-ups
50 Air Squats
(Cate 15:34, Aimee 15:35, Jason 26:44)
Community Notes:
Wednesday (12/28) - Regular class schedule
Thursday (12/29) - Regular class schedule
Friday (12/30) - OPEN gym from 1-4PM (no regular classes)
Saturday (12/31) - 10 AM Hero WOD -Bull (or little "Bull")
Sunday (1/1) - CLOSED for New Year's Day
Monday (1/2) - Resume regular class schedule
Details about Hero WOD Saturday:
LCDR Jack Ryan is participating in a 3 month challenge to complete 66 Crossfit Hero Workouts in 92 days! He happens to be in KoP for the new year. For every workout completed, Jack will donate $1 to the Wounded EOD Warrior Foundation. Please visit Jack's blog: www.66herowodsin3months.blogspot.com to view his progress and get more information concerning the Wounded EOD Warrior Foundation.
We invite all CrossFit KoP members to join this mission and support Jack as he completes "Bull" in honor of this event. Donations in support of Jack's efforts will be accepted by CrossFit KoP on behalf of the Wounded EOD Warrior Foundation. Thank you for your support!
At 10AM we will host our "Bull" and little "Bull"
Video:
"We Refuse To Be Another Statistic" by Steve's Club - video [wmv] [mov]
Quote:"Try not to become a man of success but a man of value."
– Albert Einstein
Results:
Jay E - 24:41 Rx
Jen S - 21:29 (65#)
Rebecca S - 21:31 (35#)
Dianne - 33:51 (53#,-50 squats)
Nick - 32:00 (95#,ab mat)
Pat - 35:03 (75#, ab mat)
Keith 23:50 rx
Nicole 14:01 (55, abmat, 1/2 squats)
JB 23:38 (75, 1/2 squats)
Sharon 30:03 (30)
Doreen 22:49 (55, abmat)
Chris from NZ 19:07 (95, abmat)
Katie V 26:44 (53)
Sarah 15:55 (45, 1/2 situps, 1/2 squats)
Ciera (53, abmat)
Kevin B 21:31 (95)
Meg B 20:18 (53)
Alexis 20:26 (35, abmat)
Jim 24:04 (95)
Christie 19:55 (45, good mornings)
Dave S 95# (DC) 24:58
Ray H 75# 22:47
Rich H ??
Joe C 26:28
Mark ??
Dorothy 19:42
Kate K 43# 17:55
Megs 55# GHD 19:07
Gabe 22:53
Alison 45# GHD 20:03
JZ 75# 22:16 (25 squats)
LP 65# GHD 17:27
Rob Ph 115# Abmat 22:57
Joy 22:07 35# Abmat
Denise 55# 20:30
Miranda 65# GHD 20:44
Travis 75# 20 Abmat, 25 DU
Patrick 95# 21:22
Arin 50# 22:34
Luke 20:15 33, ab
Dan G 18:26 33, ab
Kate C. 15:16 75, half squats
TP 17:05 half squats
Vinny 21:18 Rx
Kristin T. 19:41 65
Conor 23:56 95
Dan 25:34 95
Danielle 24:18 45, ab
Akeem 24:25 15db, ab, half squats
Kathleen 23:46 35, ab
Ernie 22:44 100, ab
Borden 24:15 75, 3/7ths GHD
Conn 25:49 75, ab
Josh S. 21:51 95, ab
12.26.2011
W.O.D. 12.27.11
Joe
Sean
Chuck
Vinny
"Power to Resist Force"
3 Station Rotations
1) Max load on Yoke (30' carry)
2) Max load for 5 consecutive overhead step-ups (24/20")
3) Max reps of weighted ring rows (weight vest)
Coaches Notes:
1) The yoke weighs 200 pounds when unloaded. If this weight is too much for the athlete, they can use a weighted barbell for a similar stimulus. When going heavy on this technique, it is important to hold your breath while walking...think full soda can.
2) The movement is as simple as it sounds. Get a load over head with ACTIVE shoulders and step up onto a box...then step off and repeat FOUR more times. Increase in weight every set to find your max. If you have never done this movement before, please start with a low box and a light weight.
3) In this movement, the bottom of the ring should be one fist's distance above your outstretched hand while laying flat on your back (fingers extended). For the repetition to count, you are not allowed to kip and the rings must make PHYSICAL contact with your torso. It is extremely important to keep an extremely tight core. To scale the movement, move the rings further up so more of your weight is supported on your feet.
Quote:
"Strength does not come from physical capacity. It comes from an indomitable will"
Mohandas Ghandi
Results:
Dianne - 123#/35#/1 (13#)
Mike P - 400/45#/18 (20# rx)
Pat P - 280/45/9 (21#)
Mike S - 290/35#/4 (20# rx)
Kurtis 660/15/2
David 380/65/11(18)
Christine 290/45/5(20)
Chip 450/75/12(18)
Chris T 250/55/5
Drew 500/65/5(12)
Becca 250/55/1(18)
Lam 380/75/5(12)
LP 250/80/4(18)
Scott P 470/105/15
Luke 470/105/4
Erika 310/60/6
Patrick 380/115
Kate 340/65/5
Sam B 250/55/15
Oleg 470/65/15
Nicole S 250/33/2
JZ 350/75(20")/11
Jay E 600/95(20")/7
John C 470/115/18
Steph 380/43/form
Denise 250/55/3
Sean S 350/85(21")/5
Giovanni 470/95/11
Vincent 400/65(20")/6
Olan 470/65/12
Chuck 290/75/9
Jess C 250/63/4
Vinny 470/115/17
Joe 580/75/10
Sharon 250/PVC/3
Aim 300/73/9
BO 250/75/3
Tony - 420/105/10
Schell - 510/45#(20)/8
TP - 420/75/21
Sarah - 210/40/10 (no vest)
Sandy - 210/40/2 (no vest)
Diego - 300/55#(20")/10
Conor - 550/95/8
Nick - 380/95/10
Akeem - 450/45/6
Rebecca S. - 270/45/16 (scaled)
12.25.2011
W.O.D. 12.26.11
WOD
Flounder on Push-ups
Jumpers
Swingers
Rest-ers
12:00 Team WOD
(friends and family are welcome)
Team WOD
AMRAP in 26 minutes
5 person teams complete the following . . . . while one team member is doing a shuttle run, each other team member is doing kettlebell swings, box jumps, pushups or resting . . . rotate on the "shuttle sprints" score is total reps of the KBS, BJ's and Push-ups
Quote:
"The key is to keep company only with people who uplift you,
Whose presence calls forth your best."
-Epictetus
Results:
Amanda, Becca, Jamison, Ronnie, Kathleen, Mark B = 1412
Meg, Rory, Mike, Christine, Jeff= 1489
Vinny, Tony, Sarah, Kelli, Flounder = 1387
Kevin B, keith, Olan, Kathie, Kara= 1341
Megs, Kate C. Kristin T, Dorothy, Mike P= 1515
Patrick, Joanne, Joe C. Travis, Mickey, Michelle=1393
Rhonda, Lynne, Lauren, Dan, Joe = 1442
The Z's- Kit Z, Steve Z, Ali Z, Christina Z, JZ = 1194
Jeff, ,Jay E, Tori Pete, Steph V. = 1315
Laura, Sara, Ron, Sandi Joe = 1481
Jna, Arin, Erika, KSB, Vere = 987
Cline, Joe, Randy, Kelly, Mark = 1085
(friends and family are welcome)
Team WOD
AMRAP in 26 minutes
5 person teams complete the following . . . . while one team member is doing a shuttle run, each other team member is doing kettlebell swings, box jumps, pushups or resting . . . rotate on the "shuttle sprints" score is total reps of the KBS, BJ's and Push-ups
Quote:
"The key is to keep company only with people who uplift you,
Whose presence calls forth your best."
-Epictetus
Results:
Amanda, Becca, Jamison, Ronnie, Kathleen, Mark B = 1412
Meg, Rory, Mike, Christine, Jeff= 1489
Vinny, Tony, Sarah, Kelli, Flounder = 1387
Kevin B, keith, Olan, Kathie, Kara= 1341
Megs, Kate C. Kristin T, Dorothy, Mike P= 1515
Patrick, Joanne, Joe C. Travis, Mickey, Michelle=1393
Rhonda, Lynne, Lauren, Dan, Joe = 1442
The Z's- Kit Z, Steve Z, Ali Z, Christina Z, JZ = 1194
Jeff, ,Jay E, Tori Pete, Steph V. = 1315
Laura, Sara, Ron, Sandi Joe = 1481
Jna, Arin, Erika, KSB, Vere = 987
Cline, Joe, Randy, Kelly, Mark = 1085
12.24.2011
W.O.D. 12.25.11
Merry Christmas
Rest Day
(CrossFit King of Prussia is closed today)
Tomorrow (12/26) we will offer Team WOD at 12:00 NOON - Friends and Family are welcome.
Quote:
"Christmas is love in action. Every time we love, every time we give, it's Christmas."
-Dale Evans
Rest Day
(CrossFit King of Prussia is closed today)
Tomorrow (12/26) we will offer Team WOD at 12:00 NOON - Friends and Family are welcome.
Quote:
"Christmas is love in action. Every time we love, every time we give, it's Christmas."
-Dale Evans
12.23.2011
W.O.D. 12.24.11
CLOSED for Christmas Eve
At home WOD:
100 Burpees for time
OR *advanced 200 Burpees for time
(post time to comments)
Quote:
"From home to home, and heart to heart, from one place to another
The warmth and joy of Christmas, brings us closer to each other.
-Emily Matthews
At home WOD:
100 Burpees for time
OR *advanced 200 Burpees for time
(post time to comments)
Quote:
"From home to home, and heart to heart, from one place to another
The warmth and joy of Christmas, brings us closer to each other.
-Emily Matthews
12.22.2011
W.O.D. 12.23.11
Welcome Chris From New Zealand!!
Organized Chaos = 12 days of Christmas
Running to the walls (on the first round or two)
Mike P. over the wall
Katie V. overhead
Chloe learns to log the results...
little Byrne rides the airdyne
A visit from Kit
12 Days of Christmas at CrossFit KoP
1 Deadlift (185/275)
2 Wall Ascents (6ft/8ft)
3 Ring Dips
4 Box Jumps (21"/25")
5 Med Ball Clean (14/20)
6 Clean and Jerk (75/115)
7 Toes to Bar
8 Burpees
9 Sumo Deadlift High Pull (55/75)
10 Wall Balls (14/20) to (9ft/10ft)
11 Thrusters (75/115)
12 DB Snatch 12L/12R 25/40
Just sing the 12 days of Christmas to yourself and follow the exercises...You will complete 1 Deadlift...then 2 Wall Ascents & 1 Deadlfit...then 3 Ring dips & 2 WallAscents & 1 Deadlfit...and so on 4,3,2,1...5,4,3,2,1....etc, until you get from 12-1 you will be finished with the workout. This is a chipper, so be ready. We will scale to level and ability.
(compare to 12.26.10)
We are open from 1-4PM for you to come and give this a go. We will not be running regular class times today, only 1-4PM.
Read:
Top 5 Reasons you need GHEE in your lifeby C. Plentus
Watch:
CrossFit Games Marathon on ESPN2, New Year's Day starting at 1:00pm ET - video [wmv] [mov]
Quote:
"Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity."
– John F. Kennedy
Results:
Rx:
Aimee 33:03
Cate 39:13
Kate C 41:16
Mike P 55:53
Mike T. 45:54
Keith B. 60:25
Olan 53:38
Tidmore 50:24
Kevin B. 62:32
Jen S. 50:40
Kit 40:40
Tid/REd 35:02 (team of two, x2)
Scale:
Katie V 61:59
Kristin T. 45:45
REbecca 54:11
Chris (NZ) 63:45
Schell 83:56
Gabe 59:56
Flounder 56:28
Pete (NC) 55:00
Mike S. 41:50-10days
Jordan 41:50-9days
Dorothy 59:48
Kathleen 60:34
Ciera 69:28
Denise 57:49
Joe C. - ouchie
Rhonda 58:38
Lee 56:15
Ken 69:42
Dan G. 64:38
Sean S. 56:15
Patrick P. 51:56
Rachael 66:19
JNa 70:47
Jess C. 62:00
Joy 60:04
Alexis 60:57
Mike W-11 days
Sarah W-8 days
Travis 74:49
Nick C 71:36
Stasie 75:00
Meg B. 55:40
Diego 57:00
Megs 54:30
Laura 51:25
Jay E 53:58
Kate K 48:50
Justin K 40:50 - 10 days
1 Deadlift (185/275)
2 Wall Ascents (6ft/8ft)
3 Ring Dips
4 Box Jumps (21"/25")
5 Med Ball Clean (14/20)
6 Clean and Jerk (75/115)
7 Toes to Bar
8 Burpees
9 Sumo Deadlift High Pull (55/75)
10 Wall Balls (14/20) to (9ft/10ft)
11 Thrusters (75/115)
12 DB Snatch 12L/12R 25/40
Just sing the 12 days of Christmas to yourself and follow the exercises...You will complete 1 Deadlift...then 2 Wall Ascents & 1 Deadlfit...then 3 Ring dips & 2 WallAscents & 1 Deadlfit...and so on 4,3,2,1...5,4,3,2,1....etc, until you get from 12-1 you will be finished with the workout. This is a chipper, so be ready. We will scale to level and ability.
(compare to 12.26.10)
We are open from 1-4PM for you to come and give this a go. We will not be running regular class times today, only 1-4PM.
Read:
Top 5 Reasons you need GHEE in your lifeby C. Plentus
Watch:
CrossFit Games Marathon on ESPN2, New Year's Day starting at 1:00pm ET - video [wmv] [mov]
Quote:
"Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity."
– John F. Kennedy
Results:
Rx:
Aimee 33:03
Cate 39:13
Kate C 41:16
Mike P 55:53
Mike T. 45:54
Keith B. 60:25
Olan 53:38
Tidmore 50:24
Kevin B. 62:32
Jen S. 50:40
Kit 40:40
Tid/REd 35:02 (team of two, x2)
Scale:
Katie V 61:59
Kristin T. 45:45
REbecca 54:11
Chris (NZ) 63:45
Schell 83:56
Gabe 59:56
Flounder 56:28
Pete (NC) 55:00
Mike S. 41:50-10days
Jordan 41:50-9days
Dorothy 59:48
Kathleen 60:34
Ciera 69:28
Denise 57:49
Joe C. - ouchie
Rhonda 58:38
Lee 56:15
Ken 69:42
Dan G. 64:38
Sean S. 56:15
Patrick P. 51:56
Rachael 66:19
JNa 70:47
Jess C. 62:00
Joy 60:04
Alexis 60:57
Mike W-11 days
Sarah W-8 days
Travis 74:49
Nick C 71:36
Stasie 75:00
Meg B. 55:40
Diego 57:00
Megs 54:30
Laura 51:25
Jay E 53:58
Kate K 48:50
Justin K 40:50 - 10 days
12.21.2011
W.O.D. 12.22.11
Alison
J-Na
3 Rounds for time of:
500M Row
15 Hang Power Cleans (75#/115#)
15 Thrusters (75#/115#)
Community Reminder:
Tomorrow we will be hosting the 12 days of Christmas WOD from 1-4pM (ONLY); there will be no other classes run on 12/23. This WOD will run throughout the 3 hours, we will start you based on arrival time. Be prepared, it's a chipper!
Quote:
"Money is the most envied, but the least enjoyed. Health is the most enjoyed,
but the least envied."
– Charles Caleb Colton
Results:
John C 18:05 Rx (+ some extra rowing)
Lauren 17:33 25#
Jay E 15:26 Rx
Dianne 19:08 45#
Kristin T 14:50 Rx
Rebecca 17:34 43#
Oleg 18:36 95#
Will 16:28 Rx
Ciera 21:13 33#
Kate 17:25 Rx
Jess C. 20:14 55#
Tim P. 21:33 Rx + 135#
Chip 19:28 75#
Beth O 17:41 35#
JNa 19:01 55#
Alison 20:05 Rx
Aimee 12:50 Rx
Olan - 19:33 (run)
Elyse - 16:48 (53#)
Steph - 15:13 rx
Ernie - 16:21 (95#/Run)
Shawn - 17:38 rx
Tim H - 17:43 (95#/run)
Becca - 20:41 (45#)
Denise - 16:38 (55#)
Lam - 20:23 (65#)
Mike F - 17:49 (run)
Katie FM - 18:05 (50#)
Travis - 20:47 (95#)
Rachel R - 19:04 (55#)
Dan - 19:32(95#)
Stasie - 21:15 (45#)
Rachael - 19:50 (45#)
Shoeless - 22:56 RX
500M Row
15 Hang Power Cleans (75#/115#)
15 Thrusters (75#/115#)
Community Reminder:
Tomorrow we will be hosting the 12 days of Christmas WOD from 1-4pM (ONLY); there will be no other classes run on 12/23. This WOD will run throughout the 3 hours, we will start you based on arrival time. Be prepared, it's a chipper!
Quote:
"Money is the most envied, but the least enjoyed. Health is the most enjoyed,
but the least envied."
– Charles Caleb Colton
Results:
John C 18:05 Rx (+ some extra rowing)
Lauren 17:33 25#
Jay E 15:26 Rx
Dianne 19:08 45#
Kristin T 14:50 Rx
Rebecca 17:34 43#
Oleg 18:36 95#
Will 16:28 Rx
Ciera 21:13 33#
Kate 17:25 Rx
Jess C. 20:14 55#
Tim P. 21:33 Rx + 135#
Chip 19:28 75#
Beth O 17:41 35#
JNa 19:01 55#
Alison 20:05 Rx
Aimee 12:50 Rx
Olan - 19:33 (run)
Elyse - 16:48 (53#)
Steph - 15:13 rx
Ernie - 16:21 (95#/Run)
Shawn - 17:38 rx
Tim H - 17:43 (95#/run)
Becca - 20:41 (45#)
Denise - 16:38 (55#)
Lam - 20:23 (65#)
Mike F - 17:49 (run)
Katie FM - 18:05 (50#)
Travis - 20:47 (95#)
Rachel R - 19:04 (55#)
Dan - 19:32(95#)
Stasie - 21:15 (45#)
Rachael - 19:50 (45#)
Shoeless - 22:56 RX
12.20.2011
W.O.D. 12.21.11
For time complete:
100 Burpee Wallballs (14#/20#) to 9ft/10ft
100 Pull-ups
Split the work however you see fit to accomplish the task above.
Video:
Click here to check out this video of Kendrick Farris training with some serious weight. This guy is lightning fast!
Mark your calendars:
The next installment of T & P Adventures will take place on January 7th & 8th at 9AM. We won't be holding regular classes that day due to a Level 1 Course at CrossFit KoP.
Quote:
"Our health always seems much more valuable after we lose it."
-Unknown
Results:
LP - 20:28 Rx
Drew - 28:08 (10#/JPU)
Mike S - 32:24 (10# / MFx2)
Lam - 27:54 (green)
Tidmore - 19:42 (14#/9ft / band)
Pat - 30:03 (14# / green)
Elyse 31:51 rx
Jordan 27:31 (blue/10)
Keith 23:27 rx
Katie V 22:43 (mf/10)
Justin 25:31 rx
Mike T 15:50 rx
Cate 19:29 rx
Olan 23:06 Rx
Megs 26:39 12lb
Joy 26:25 10#,mf/blue
Jackie 7:50 50's
Gabe 23:16 Rx
JNa 16:02 50s 10#,grn
Rachael 27:15 mf
Mike P 17:56 Rx
Kate K. 21:40 14#/grn
Kathleen 27:10
Joe G. 15:37 form
Will 16:59 Rx
Josh 26:01 dc
34:19 85/75
Kelly 33:30 10#/grn
Kate C. 21:30 Rx
Oleg 25:34 Rx
Katie FM 34:22
Christie 19:51 scaled w/kb
TP 21:39 strict Rx
Miranda 32:31
Flounder 30:28 2 bands 18#
Erika 32:03 12#, jumping
P-Ditty 37:40 2mf, knees
Conn 29:14 Rx
Brian R 22:23 Rx
Giovanni 32:14 Rx
Kristin T 25:10 Rx
Dan F 25:03 Rx
Tony 17:21 Rx
Ernie 18:55 Rx
Randy 31:47 14#/Grn/Blk
Stasie 25:43 (75/75) 8#,Blk
Sandy 28:23 8#,GrnBnd
Becca 25:18 14#/Grn
100 Burpee Wallballs (14#/20#) to 9ft/10ft
100 Pull-ups
Split the work however you see fit to accomplish the task above.
Video:
Click here to check out this video of Kendrick Farris training with some serious weight. This guy is lightning fast!
Mark your calendars:
The next installment of T & P Adventures will take place on January 7th & 8th at 9AM. We won't be holding regular classes that day due to a Level 1 Course at CrossFit KoP.
Quote:
"Our health always seems much more valuable after we lose it."
-Unknown
Results:
LP - 20:28 Rx
Drew - 28:08 (10#/JPU)
Mike S - 32:24 (10# / MFx2)
Lam - 27:54 (green)
Tidmore - 19:42 (14#/9ft / band)
Pat - 30:03 (14# / green)
Elyse 31:51 rx
Jordan 27:31 (blue/10)
Keith 23:27 rx
Katie V 22:43 (mf/10)
Justin 25:31 rx
Mike T 15:50 rx
Cate 19:29 rx
Olan 23:06 Rx
Megs 26:39 12lb
Joy 26:25 10#,mf/blue
Jackie 7:50 50's
Gabe 23:16 Rx
JNa 16:02 50s 10#,grn
Rachael 27:15 mf
Mike P 17:56 Rx
Kate K. 21:40 14#/grn
Kathleen 27:10
Joe G. 15:37 form
Will 16:59 Rx
Josh 26:01 dc
34:19 85/75
Kelly 33:30 10#/grn
Kate C. 21:30 Rx
Oleg 25:34 Rx
Katie FM 34:22
Christie 19:51 scaled w/kb
TP 21:39 strict Rx
Miranda 32:31
Flounder 30:28 2 bands 18#
Erika 32:03 12#, jumping
P-Ditty 37:40 2mf, knees
Conn 29:14 Rx
Brian R 22:23 Rx
Giovanni 32:14 Rx
Kristin T 25:10 Rx
Dan F 25:03 Rx
Tony 17:21 Rx
Ernie 18:55 Rx
Randy 31:47 14#/Grn/Blk
Stasie 25:43 (75/75) 8#,Blk
Sandy 28:23 8#,GrnBnd
Becca 25:18 14#/Grn
12.19.2011
W.O.D. 12.20.11
P. Lentus warms up the crew!
10 Rounds for time of:
3 Handstand Push-ups
5 Burpee Box Jumps (20/21"-24/25")
7 Deadlifts 185#/275#
Teams of two complete will complete the above - one athlete working at a time will finish the entire round and then pass off to the next athlete who completes their round and so on until the 10 rounds are completed. All in all each athlete will complete five rounds. Your rest should be when your partner is working - these rounds should be treated like a sprint.
Quote:
"Health is the thing that makes you feel that now is the best time of the year."
– Franklin P. Adams
Results:
Gina/Kate K 10:40 scale
Kristin T/Tidmore 9:09 scale
Doreen/Paul F 12:08 scale
John K/Drew 12:52 scale
Dianne/Jay E 12:06
Sarah W/Mike W/Rhonda 24:59
Chris/ Kara 12:19
Byrnsey x 2 12:30
Susan/Rachael 11:49
Beth/Mike 12:10
Mike P/John C./Joe A. 10:17
Ditty/Elyse 13:33
Laura/Jen S 9:55
Shawn/Nick 11:51
Dan/Giovanni- 15:10 (Akeem- ouchie)
Rebecca/Christie "with a Ch and ie" 9:56
Rob Ph/Brian R 9:54 scale
Ali Z/Lisa 15:16 scale
Katie V/Amanda 11:15 scale
Mel/Jess C 11:39 scale
Steph/Steve 17:40 scale
Keith 3rnds/Vinny 7 rnds 16:10 Rx
Will/Pete 10:40 scale
Joy/Becca 11:25 scale
Tavis/Joe G 11:06 scale
Sean 12:16 scale (5 rounds with equal rest)
Nathan 13:39 scale (5 rounds with equal rest)
Denise/Becky 12:10 scale
Kate/Ken 13:14 scale
Mark C/Patrick 9:50 scale
Ben/Lam 13:07 scale
5 Burpee Box Jumps (20/21"-24/25")
7 Deadlifts 185#/275#
Teams of two complete will complete the above - one athlete working at a time will finish the entire round and then pass off to the next athlete who completes their round and so on until the 10 rounds are completed. All in all each athlete will complete five rounds. Your rest should be when your partner is working - these rounds should be treated like a sprint.
Quote:
"Health is the thing that makes you feel that now is the best time of the year."
– Franklin P. Adams
Results:
Gina/Kate K 10:40 scale
Kristin T/Tidmore 9:09 scale
Doreen/Paul F 12:08 scale
John K/Drew 12:52 scale
Dianne/Jay E 12:06
Sarah W/Mike W/Rhonda 24:59
Chris/ Kara 12:19
Byrnsey x 2 12:30
Susan/Rachael 11:49
Beth/Mike 12:10
Mike P/John C./Joe A. 10:17
Ditty/Elyse 13:33
Laura/Jen S 9:55
Shawn/Nick 11:51
Dan/Giovanni- 15:10 (Akeem- ouchie)
Rebecca/Christie "with a Ch and ie" 9:56
Rob Ph/Brian R 9:54 scale
Ali Z/Lisa 15:16 scale
Katie V/Amanda 11:15 scale
Mel/Jess C 11:39 scale
Steph/Steve 17:40 scale
Keith 3rnds/Vinny 7 rnds 16:10 Rx
Will/Pete 10:40 scale
Joy/Becca 11:25 scale
Tavis/Joe G 11:06 scale
Sean 12:16 scale (5 rounds with equal rest)
Nathan 13:39 scale (5 rounds with equal rest)
Denise/Becky 12:10 scale
Kate/Ken 13:14 scale
Mark C/Patrick 9:50 scale
Ben/Lam 13:07 scale
12.18.2011
W.O.D. 12.19.11
Sheeee's baaaack!
Warm up:
10 OHS
10 Snatch Balance
*use the bar for this to get the body moving in the right direction (15#/33#/45#- depending on level and ability)
WOD:
Snatch
1-1-1-1-1-1-1
Cash Out:
At 50% of your 1RM complete the following.
3 Rounds for time
1 Snatch
2 OHS
3 Snatch Balance
Video:
"Why We Get Fat (Condensed)" and "Why We Get Fat (Unabridged)" with Gary Taubes, CrossFit Journal preview video [wmv] [mov]
Community Events:
PA's Fittest January 14th at CF 610 in Allentown PA.
Quote:
"Twenty years from now you will be more disappointed by the things you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
-Mark Twain
Results:
Jay E 185, :52
Pat 125, :58
Lee 175 (sub front squats) 1:03 (sub clean, front sq, back sq)
Kristin T 80: 59
Lauren 30 (form) 1:04
Barb 37; 1:52
Keith 155; 1:27
Beth 42; 1:46
Kara 35 form; -
Chris 35 form; 1:32
Susan 55; 2:18
Hannah 87.5; 1:50
Tim P. 135, :56
Flounder 72 - 2:02
Jackie 45 - 1:46
Alexis 35 - 1:46
Jim W. 105 2:08
Miranda 105 - 1:44
Joe C. 115- 1:39
Becca 35 - 1:45
Travis 110 - 1:50
Byrnsexy 115, 2:22 @ 75
Olan 115 2:22 @ 85
Mel 80 1:57 @ 53
Kathleen 60 1:24 @ 30
PDitty 65 2:23 @ 35
Vinny 175
Gabe 110 2:10 @ 65
Brian 140 1:11 @ 70
Tony 175 1:00 @ 95
Denise 80 1:23 @ 45
Ben 83, 1:45
Sandy 70, 1:56
Diego 83, 1:55
Joe G 45, form
Chip, 95, 1:20
Jess S 45, form 1:55
Tim H 105, 1:20
Kate K 63, 53@1:20
John C 165, 1:20
Steve 65, 1:20
Randy 95, 1:53
Nick 125, 1:54
Schell 95, fail
Shoeless 180, fail
Borden 95, 1:32
Ernie 105, 2:31
Conn 125, 1:40
Laura P 80, :45
Dorothy 95, 1:24
Dan F 105, 1:55
Kathryn 63, :56
10 OHS
10 Snatch Balance
*use the bar for this to get the body moving in the right direction (15#/33#/45#- depending on level and ability)
WOD:
Snatch
1-1-1-1-1-1-1
Cash Out:
At 50% of your 1RM complete the following.
3 Rounds for time
1 Snatch
2 OHS
3 Snatch Balance
Video:
"Why We Get Fat (Condensed)" and "Why We Get Fat (Unabridged)" with Gary Taubes, CrossFit Journal preview video [wmv] [mov]
Community Events:
PA's Fittest January 14th at CF 610 in Allentown PA.
Quote:
"Twenty years from now you will be more disappointed by the things you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
-Mark Twain
Results:
Jay E 185, :52
Pat 125, :58
Lee 175 (sub front squats) 1:03 (sub clean, front sq, back sq)
Kristin T 80: 59
Lauren 30 (form) 1:04
Barb 37; 1:52
Keith 155; 1:27
Beth 42; 1:46
Kara 35 form; -
Chris 35 form; 1:32
Susan 55; 2:18
Hannah 87.5; 1:50
Tim P. 135, :56
Flounder 72 - 2:02
Jackie 45 - 1:46
Alexis 35 - 1:46
Jim W. 105 2:08
Miranda 105 - 1:44
Joe C. 115- 1:39
Becca 35 - 1:45
Travis 110 - 1:50
Byrnsexy 115, 2:22 @ 75
Olan 115 2:22 @ 85
Mel 80 1:57 @ 53
Kathleen 60 1:24 @ 30
PDitty 65 2:23 @ 35
Vinny 175
Gabe 110 2:10 @ 65
Brian 140 1:11 @ 70
Tony 175 1:00 @ 95
Denise 80 1:23 @ 45
Ben 83, 1:45
Sandy 70, 1:56
Diego 83, 1:55
Joe G 45, form
Chip, 95, 1:20
Jess S 45, form 1:55
Tim H 105, 1:20
Kate K 63, 53@1:20
John C 165, 1:20
Steve 65, 1:20
Randy 95, 1:53
Nick 125, 1:54
Schell 95, fail
Shoeless 180, fail
Borden 95, 1:32
Ernie 105, 2:31
Conn 125, 1:40
Laura P 80, :45
Dorothy 95, 1:24
Dan F 105, 1:55
Kathryn 63, :56
Are you as excited as these little ladies are about Santa?
Santa or not...we wanted to make sure you saw these posts...
Click here to check out our modified Holiday Schedule.
Westside Intro class and challenge hosted by "the Donkey".
Check out this recent blog post by L. Pappas on getting through the Holidays.
Santa or not...we wanted to make sure you saw these posts...
Click here to check out our modified Holiday Schedule.
Westside Intro class and challenge hosted by "the Donkey".
Check out this recent blog post by L. Pappas on getting through the Holidays.
12.17.2011
W.O.D. 12.18.11
5 Rounds for time of:
10 Pull-ups
20 SlamBall
30 Kettlebell Swings
*Choose weight according to level and ability.
Happy Birthday:
Dorothy - aka BO, Wendy Smith
A New Website:
Looking for that significant other in the CrossFit Community check out datewod.com.
Quote:
"If we would have anything of benefit, we must earn it, and earning it become shrewd, inventive, ingenious, active, enterprising."
- Henry Ward Beecher
Results:
Vinny 19:01 (35/55)
Clay 19:12 (30/55)
Megs 17:28 (15/35)
Steve Z 25:08 (ring row/15/26.5)
Rachael 22:08 (mental floss/10/26.5)
Amanda 22:45 (black band/15/18)
Rebecca S 25:17 (green band/20/35)
Elyse 21:17 (20/35)
Shawn 25:55 (45/35/55#)
Liz 26:41 MS (mega-scale)
Kate C - 16:13 (20#,35#)
Sarah J - 18:13 (10#,17.5#)
Patrick - 21:05 (25#,45#)
Erika - 17:08 (JPU,10#,35#)
Jess C - 19:44 (MF,15#,35#)
Aimee 19:10 (20#/45#)
10 Pull-ups
20 SlamBall
30 Kettlebell Swings
*Choose weight according to level and ability.
Happy Birthday:
Dorothy - aka BO, Wendy Smith
A New Website:
Looking for that significant other in the CrossFit Community check out datewod.com.
Quote:
"If we would have anything of benefit, we must earn it, and earning it become shrewd, inventive, ingenious, active, enterprising."
- Henry Ward Beecher
Results:
Vinny 19:01 (35/55)
Clay 19:12 (30/55)
Megs 17:28 (15/35)
Steve Z 25:08 (ring row/15/26.5)
Rachael 22:08 (mental floss/10/26.5)
Amanda 22:45 (black band/15/18)
Rebecca S 25:17 (green band/20/35)
Elyse 21:17 (20/35)
Shawn 25:55 (45/35/55#)
Liz 26:41 MS (mega-scale)
Kate C - 16:13 (20#,35#)
Sarah J - 18:13 (10#,17.5#)
Patrick - 21:05 (25#,45#)
Erika - 17:08 (JPU,10#,35#)
Jess C - 19:44 (MF,15#,35#)
Aimee 19:10 (20#/45#)
Festivus 2011
We culminate the year with the most successful "festivus" to date! At least 70 strong this year!
Individual winners!
Winning Team
Plentus pulls 3x Bodyweight; that's no joke ladies and gentlemen!
Best Costumes? You decide...
2011 CF Feats of Strength were:
1 RM Deadlift
Max Consecutive double unders (2 attempts to get there)
Max Muscle ups in 4 minutes
*post results to comments.
Photos:
Click here to check out more photos.
Westside Intro Class + Box-wide Challenge:
Hearing rumors about Westside/conjugate programming at KOP and how much stronger people are getting in just a few months? The rumors are true! Everyone who has been following our new Westside programming steadily has already seen increases in their squat and deadlifts. Check it:
Joe A: Back squat increased from 405 to 425
Tim G: Back squat increased from 225 to 285 and has totally rebuilt his deadlift form
Miranda: back squat increased from 165 to 185, and she's rehabbed her deadlift back up to 265, pain-free, after previous injury
Jon Schell: Flat bench jumped from 260 to 295 and back squat made a huge jump 220x3 to 305x1
Katie V: back squat of 153...a massive PR to hit only a few short months after starting CrossFit
All this...in less than three months.
Curious? Good!
We are holding a FREE Westside Intro Class on Saturday, January 21, at 12PM-2. The purpose is to talk about the program, why it works, and how it works at KOP, plus answer any questions you have. We'll also discuss/demo some of the unique exercises that we do in Westside--although many of the exercises will be familiar to you, there are some new twists in this programming. Finally, if you're so inclined, try a Westside WOD for yourself. Westside regulars will be there along with Coach Donkey to help you explore this awesome program.
and...because it's CrossFit...the Westside crew has a challenge for the rest of the box:
One of our favorite things to do at the end of a WOD is to load a sled with bodyweight and take it for a nice 400m walk. In the spirit of competition, the Westside regulars challenge the rest of you: Fastest 400m sled pull loaded at your bodyweight (or more) gets a free Westside private session with Donkey!
Rules:
1. Must be at least bodyweight on the sled to win the private session--you are welcome to go heavier but we don't want you staggering like a drunk with the weight--you should be able to pull with an even stride.
2. Must be done at the END of a WOD...the same way we do it, not before a WOD.
3. Walk must be the standard KOP 400m--no fair doing 2x200. If we have to go all the way to the river and back up that hill & speed bump, you do too.
4. Walk starts and ends with the sled touching the sidewalk in front of the side door.
5. Walk must be completed by Christmas for inclusion in the challenge.
May the best man/woman win! Submit your times at the box (there is a challenge form under the whiteboard near the bathrooms).
Hearing rumors about Westside/conjugate programming at KOP and how much stronger people are getting in just a few months? The rumors are true! Everyone who has been following our new Westside programming steadily has already seen increases in their squat and deadlifts. Check it:
Joe A: Back squat increased from 405 to 425
Tim G: Back squat increased from 225 to 285 and has totally rebuilt his deadlift form
Miranda: back squat increased from 165 to 185, and she's rehabbed her deadlift back up to 265, pain-free, after previous injury
Jon Schell: Flat bench jumped from 260 to 295 and back squat made a huge jump 220x3 to 305x1
Katie V: back squat of 153...a massive PR to hit only a few short months after starting CrossFit
All this...in less than three months.
Curious? Good!
We are holding a FREE Westside Intro Class on Saturday, January 21, at 12PM-2. The purpose is to talk about the program, why it works, and how it works at KOP, plus answer any questions you have. We'll also discuss/demo some of the unique exercises that we do in Westside--although many of the exercises will be familiar to you, there are some new twists in this programming. Finally, if you're so inclined, try a Westside WOD for yourself. Westside regulars will be there along with Coach Donkey to help you explore this awesome program.
and...because it's CrossFit...the Westside crew has a challenge for the rest of the box:
One of our favorite things to do at the end of a WOD is to load a sled with bodyweight and take it for a nice 400m walk. In the spirit of competition, the Westside regulars challenge the rest of you: Fastest 400m sled pull loaded at your bodyweight (or more) gets a free Westside private session with Donkey!
Rules:
1. Must be at least bodyweight on the sled to win the private session--you are welcome to go heavier but we don't want you staggering like a drunk with the weight--you should be able to pull with an even stride.
2. Must be done at the END of a WOD...the same way we do it, not before a WOD.
3. Walk must be the standard KOP 400m--no fair doing 2x200. If we have to go all the way to the river and back up that hill & speed bump, you do too.
4. Walk starts and ends with the sled touching the sidewalk in front of the side door.
5. Walk must be completed by Christmas for inclusion in the challenge.
May the best man/woman win! Submit your times at the box (there is a challenge form under the whiteboard near the bathrooms).
12.16.2011
W.O.D. 12.17.11
Congratulations to Joe C. & his wife on the birth of Helen - born "on Festivus" at 5:23 PM...weighing in at 7.12 lbs and 20.5 inches long.
Row, Run, Jump!
1000M Row
800M Run
200 Double Unders
500M Row
400M Run
100 Double Unders
250M Row
200M Run
50 Double Unders
Quote:
"Modern invention has banished the spinning wheel, and the same law of progress makes the woman of today a different woman from her grandmother."
- Susan B. Anthony
Results:
KSB 39:10 rx
Clay 23:50 rx
Joy 35:39 DC
Jeff 30:59 rx
Pooch 35:35 dua
King 31:17 dua
Rachel 35:24 dua
Meg 25:28 rx
Lam 31:37 rx
Becca 35:09 dua
Rebecca S. 33:23 dc
Mike F. 29:28 rx
Cate 28:06 rx
Kristin T. 23:58 rx
Sarah J. 35:46 dua
Annie 34:05 rx
Keith B. 28:01 rx
Kate C. 35:44 rx
Christie 31:45 (scale)
Erika 36:19
JNa 39:12 dua
LP 21:48 rx
Nick C. 39:51 dua
Jess C. 41:16 dua
Drew 37:47 dua
Kelly W. 45:44 dua
1000M Row
800M Run
200 Double Unders
500M Row
400M Run
100 Double Unders
250M Row
200M Run
50 Double Unders
Quote:
"Modern invention has banished the spinning wheel, and the same law of progress makes the woman of today a different woman from her grandmother."
- Susan B. Anthony
Results:
KSB 39:10 rx
Clay 23:50 rx
Joy 35:39 DC
Jeff 30:59 rx
Pooch 35:35 dua
King 31:17 dua
Rachel 35:24 dua
Meg 25:28 rx
Lam 31:37 rx
Becca 35:09 dua
Rebecca S. 33:23 dc
Mike F. 29:28 rx
Cate 28:06 rx
Kristin T. 23:58 rx
Sarah J. 35:46 dua
Annie 34:05 rx
Keith B. 28:01 rx
Kate C. 35:44 rx
Christie 31:45 (scale)
Erika 36:19
JNa 39:12 dua
LP 21:48 rx
Nick C. 39:51 dua
Jess C. 41:16 dua
Drew 37:47 dua
Kelly W. 45:44 dua
12.15.2011
W.O.D. 12.16.11
Welcome to visitor Joe from NY!
Shakira or Byrnsey - you decide!
Susan - Push Press!!
Push Press
5-5-5-5-5
then
5 Rounds for time of:
5 Push Press @ 70% of your 5RM
5 Push Jerks (using the same weight)
Gift Idea:
Need a gift for someone who has everything. Our neighbors at R.P.T Professional Detailing INC are offering a special for CFKoP members. A full detailing service of your car for only $110. Regular price is $175. We just got Jason's car done and were very happy with the service, have you seen the shine on that thing! Contact Phil at 610-202-5064.
Quote:
"Leap, and the net will appear."
-John Burroughs
Results:
Drew 135(5RM), 6:45 WOD@70%
Balmer 185, 7:41
Lee S 115, 2:41
Gina 60, 6:27
Becca Nyg 63, 5:21
Lam Nyg 110, 7:47
Becca S 65, 6:37
Alexis 58, 5:26
Laura P 90, 5:13
Megs 95 4:11 @ 67.5
Rhonda 60 5:07@ 40
Jordan 73 4:49 @53
Susan B. 83 4:33 @53
Chris T 78 4:45 @53
Kara 63 5:06 @48
Dorothy 100 7:33 @ 70
Kevin 165 7:36 @115
Dan 145 7:39 @95
JNa 70 6:42 @ 45
Joe (visiting from NY) 105 8:00 @ 75
Olan 145 8:38 @115
Nathan 55/3:44
Chris S: 205/5:12
Diego 125/5:30
Becky 68/5:01
Christie 65/3:41
Dan 125/5:33
Nick 135/8:34
Randy 115/4:37
Kathleen 78, 5:45@55#
Steph V. 125, 5:29@85#
Ben 90, 8:21@65#
Sean 95, 3:06@50#
5-5-5-5-5
then
5 Rounds for time of:
5 Push Press @ 70% of your 5RM
5 Push Jerks (using the same weight)
Gift Idea:
Need a gift for someone who has everything. Our neighbors at R.P.T Professional Detailing INC are offering a special for CFKoP members. A full detailing service of your car for only $110. Regular price is $175. We just got Jason's car done and were very happy with the service, have you seen the shine on that thing! Contact Phil at 610-202-5064.
Quote:
"Leap, and the net will appear."
-John Burroughs
Results:
Drew 135(5RM), 6:45 WOD@70%
Balmer 185, 7:41
Lee S 115, 2:41
Gina 60, 6:27
Becca Nyg 63, 5:21
Lam Nyg 110, 7:47
Becca S 65, 6:37
Alexis 58, 5:26
Laura P 90, 5:13
Megs 95 4:11 @ 67.5
Rhonda 60 5:07@ 40
Jordan 73 4:49 @53
Susan B. 83 4:33 @53
Chris T 78 4:45 @53
Kara 63 5:06 @48
Dorothy 100 7:33 @ 70
Kevin 165 7:36 @115
Dan 145 7:39 @95
JNa 70 6:42 @ 45
Joe (visiting from NY) 105 8:00 @ 75
Olan 145 8:38 @115
Nathan 55/3:44
Chris S: 205/5:12
Diego 125/5:30
Becky 68/5:01
Christie 65/3:41
Dan 125/5:33
Nick 135/8:34
Randy 115/4:37
Kathleen 78, 5:45@55#
Steph V. 125, 5:29@85#
Ben 90, 8:21@65#
Sean 95, 3:06@50#
12.14.2011
W.O.D. 12.15.11
Working in teams of 3 or 4 complete the following for time, two people working at a time:
300 Kettlebell Swings (35/55#)
200 Burpees
100 Ring Dips
50 Sliders (1- slider = 25 feet)
Community Notes:
Festivus will kick off at 5:30PM tonight.
We will be holding the regular 7AM, 12Noon, & 4:30 classes today.
Quote:
"Even if you fall on your face, you're still moving forward."
-Victor Kiam
Results:
Dianne & Lauren M 23:29 (1/2 reps, scaled)
Olan, Kevin & Mark C. 32:03 (scaled)
Mike W, Sarah W & Kristin SB 32:03 (scaled)
300 Kettlebell Swings (35/55#)
200 Burpees
100 Ring Dips
50 Sliders (1- slider = 25 feet)
Community Notes:
Festivus will kick off at 5:30PM tonight.
We will be holding the regular 7AM, 12Noon, & 4:30 classes today.
Quote:
"Even if you fall on your face, you're still moving forward."
-Victor Kiam
Results:
Dianne & Lauren M 23:29 (1/2 reps, scaled)
Olan, Kevin & Mark C. 32:03 (scaled)
Mike W, Sarah W & Kristin SB 32:03 (scaled)
12.13.2011
Holiday Schedule
Don't shoot your eye out - your WOD schedule might be a little modified, but check out the fun we have in store for you this holiday season."Happy Holidays from your CrossFit KoP Coaches"
12/15 - Festivus
12/23 - 12 days of Christmas - Open WOD from 1-4PM; the 12 days/exercises will be announced that day.
12/24 - CLOSED
12/25 - CLOSED
12/26 - 12 PM ONLY - Team WOD - Friends and Family are welcome. This is a FREE class.
12/27-12/29 - Resume normal schedule
12/30 - Open Gym, 1-4PM (no regular classes)
12/31 - Special HERO WOD 10AM-1PM (no regular classes)
LCDR Jack Ryan is participating in a 3 month challenge to complete 66 Crossfit Hero Workouts in 92 days! For every workout completed, Jack will donate $1 to the Wounded EOD Warrior Foundation. Please visit Jack's blog: www.66herowodsin3months.blogspot.com to view his progress and get more information concerning the Wounded EOD Warrior Foundation.
We invite all CrossFit KoP members to support this effort on December 31, 2011 when we will be doing "Bull" in honor of this event. Donations in support of Jack's efforts will be accepted by CrossFit KoP on behalf of the Wounded EOD Warrior Foundation. Thank you for your support!
1/1 - CLOSED
1/2 - Resume normal schedule
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