30-20-10
Double Unders
Push Press (75/115#)
Sit-up *(Abmat or GHD depending on level and ability)
Slam Ball (scale weight as needed)
Quote:
"Desire is the key to motivation, but it's determination and commitment to an unrelenting pursuit of your goal - a commitment to excellence - that will enable you to attain the success you seek."
- Mario Andretti
Results:
Donna 13:38 (SU, 15, AM, 10)
Tidmore 19:14 (3x SU, 95, 3x AM, 20)
Megs 13:56 (DU, 75, GHD, 15/20)
John Sch 12:57 (DU, 115, GHD, 35)
Kyle 20:49 (Tuck jumps, 12/15 DB, AM, 10)
Wax 13:08 (DU, 115, AM, 30)
Rebecca 14:54 (DU, 75, AM, 15/20)
Jess S. 17:57 (DUA, 53, AM, 15)
Erika 15:24 (DUA, 65, GHD, 15)
WW 16:36 (DUA, 95, AM, 30)
Oji 16:42 (DU, 53, AM, 15)
Steve Z. 23:57 (3x SU, 53, knee raises, 15)
Kim C. 13:35 (DU, 53, AM, 15)
Paul F. 16:52 (DUA, 115, AM, 35)
Manisha 16:08 (DU, 35, AM, 10)
Andrew 15:32 (DU, 75, AM, 20)
Cline 15:06 (DU, 75, AM, 25)
Wax 12:07 (DU, 115, AM, 30)
Stacy 14:52 (DUA, 45, AM 10/15)
Shawn 15:38 (DU, 115, AM, 30)
Liz 13:08 (DU, 45, AM, 15)
Results:
Donna 13:38 (SU, 15, AM, 10)
Tidmore 19:14 (3x SU, 95, 3x AM, 20)
Megs 13:56 (DU, 75, GHD, 15/20)
John Sch 12:57 (DU, 115, GHD, 35)
Kyle 20:49 (Tuck jumps, 12/15 DB, AM, 10)
Wax 13:08 (DU, 115, AM, 30)
Rebecca 14:54 (DU, 75, AM, 15/20)
Jess S. 17:57 (DUA, 53, AM, 15)
Erika 15:24 (DUA, 65, GHD, 15)
WW 16:36 (DUA, 95, AM, 30)
Oji 16:42 (DU, 53, AM, 15)
Steve Z. 23:57 (3x SU, 53, knee raises, 15)
Kim C. 13:35 (DU, 53, AM, 15)
Paul F. 16:52 (DUA, 115, AM, 35)
Manisha 16:08 (DU, 35, AM, 10)
Andrew 15:32 (DU, 75, AM, 20)
Cline 15:06 (DU, 75, AM, 25)
Wax 12:07 (DU, 115, AM, 30)
Stacy 14:52 (DUA, 45, AM 10/15)
Shawn 15:38 (DU, 115, AM, 30)
Liz 13:08 (DU, 45, AM, 15)
9am results
ReplyDelete(jump rope, PP wt, AM/GHD, Slam ball wt.)
Donna 13:38 (SU, 15, AM, 10)
Tidmore 19:14 (3x SU, 95, 3x AM, 20)
Megs 13:56 (DU, 75, GHD, 15/20)
John Sch 12:57 (DU, 115, GHD, 35)
Kyle 20:49 (Tuck jumps, 12/15 DB, AM, 10)
Wax 13:08 (DU, 115, AM, 30)
Rebecca 14:54 (DU, 75, AM, 15/20)
Jess S. 17:57 (DUA, 53, AM, 15)
Erika 15:24 (DUA, 65, GHD, 15)
WW 16:36 (DUA, 95, AM, 30)
A big welcome to Donna visiting from Florida!!! Hope we see you again!
10AM results
Oji 16:42 (DU, 53, AM, 15)
Steve Z. 23:57 (3x SU, 53, knee raises, 15)
Kim C. 13:35 (DU, 53, AM, 15)
Paul F. 16:52 (DUA, 115, AM, 35)
Manisha 16:08 (DU, 35, AM, 10)
Andrew 15:32 (DU, 75, AM, 20)
Cline 15:06 (DU, 75, AM, 25)
Wax 12:07 (DU, 115, AM, 30)
Stacy 14:52 (DUA, 45, AM 10/15)
Shawn 15:38 (DU, 115, AM, 30)
Liz 13:08 (DU, 45, AM, 15)
Hello to me newest friends! I came to the web site to show my husband John pictures of KOP since we are going to the 6AM Monday & Tuesday.
ReplyDeleteWhat a nice surprise to see my name as well as the nice message for Melanie:-)
Thanks to each of you for extending the warm welcome, enthusiastic support and big embrace. Our trip to the area includes fun visits with long time friends and our family,too, but my parents are elderly and struggling (health-wise.). Physical activity is a must under the circumstances. The frosting on the cake is continuing on our 3 week old Cross Fit journey. Thensprinkles on the top? Your outstanding box at CF KOP. Camaraderie, encouragement, humor and so much more started my day out right.
The plan is to see you all again when I visit PA., and when I get a chance to speak with Aimee and congratulate her on what you have all built I will also seek out a membership of some kind to be with my newest friends as much as possible.
Every day has many gifts, no matter how challenging life can be. My gift today was in a big box filled with crazy but kind folks at Cross Fit King of Prussia.
With much gratitude,
Donna