W.O.D.1.3.13

 welcome to Ross....

and Alex

AMRAP in 10 Minutes:

3 Bar Muscle Ups

6 Snatches (power or squat) (95/135)

*To scale the Bar Muscle Up put a box under the pull-up bar and do a jumping bar muscle up. Scale weight on the snatch according to level and ability.

Events:

CrossFit KoP is hosting our first Super Fit Team event on October 26th 2013, click here for more information and to buy tickets. This is a one day team event. First 100 Tickets get $15 off at registration. Use code "loveyouguys2013" at checkout.

Quote:

"Start by doing what’s necessary; then do what’s possible; and suddenly you are doing the impossible."

-Saint Francis of Assisi

Results:
Jay E 6 JMU
King 4 sc 95
Cris 5 sc 105
Roni 4 sc 60
KT 2 sc 85
Gina 4 sc 55
Kathleen 4 sc 55
Mike S 5 JMU 75
Brian D 4 sc 65
Steve Z 5 sc 55
Marie 35# form, jmu
Chip 6, jmu 115#
Peter W 7, jmu 105#
Lauren Merr. 5, jmu 65#
Laura P. 4, jmu 80#
Sharon 4 75# jmu
Rinat 1 round 115# ouchie
Susan 5 55# jmu
Kara 5 35# jmu
Amanda 5 55# jmu
Keith 5 Rx
Steve M 4 105# jmu
Jim C 2 Rx
Ross 5 63# jmu
Alex 8 63# jmu
Becky 6 65#
Amanda 5 55# jmu
Keith 5 Rx
Steve M 4 105# jmu
Jim C 2 Rx
Ross 5 63# jmu
Alex 8 63# jmu
Becky 6 65#
John C. 8 Rx
Kim C. 6 sc 55
Diane 7 sc 75
Megs 6 sc 65
Travis 6 95 jmu
Jack 8 45 sc
Schaefer 8 135 jmu
Laura D. 7 25 sc
Jason 8 95 jmu
Stasie 7 40 sc
Rob Ph. 6 135 jmu
Brian R. 6 105 jmu
WW 6 95 jmu
Joe C. 5 115 jmu
Fayth 6 45 sc
Becca 6 55 RR
Miranda 5
Flounder 6 95
Kate K 6 65/JMU
Cory 7 65/JMU
Manisha 6 45/JMU
Jess 7 45/JMU
Faby 6 JMU
Dan M 7 75/JMU
Ryan B 7 135/JMU
AJ 4
Derrick 6 JMU
Stan 5 45/JMU
Liz 8 45/JMU
Kate C 7 75 dips/C2B
Aimee 4 95#/Ring MU