Push Press
5-5-3-3-1-1-1
then @ 70% of your new 1RM
AMRAP in 5 minutes
10 Push Press
10 Front Rack Lunges
Community Notes:
Mobility with Gene is today at 6:30PM at the Annex.
CrossFit Endurance will occur this Thursday at 5:30PM at the Upper Merion Track.
The Summer Schedule starts this Friday 6/21.
Community Events:
"HOPE FOR CURES" is coming up on July 6th at the 9/10AM classes and you better believe that KOP will be taking part! Click here for info on the event and/or how to donate.
The WOD is:
THREE ROUNDS OF:
BURPEES 75 POUND POWER SNATCH
BOX JUMP, 24"
BOX 75 POUND THRUSTER
CHEST TO BAR PULL-UPS
*FGB style 1:00 at each station, 1:00 rest between rounds
Hope to see you all at the box that day to support CrossFit Inc. and their commitment to be a driving force in finding Cures for catastrophic children's illnesses.
CrossFit Endurance will occur this Thursday at 5:30PM at the Upper Merion Track.
Community Events:
"HOPE FOR CURES" is coming up on July 6th at the 9/10AM classes and you better believe that KOP will be taking part! Click here for info on the event and/or how to donate.
The WOD is:
THREE ROUNDS OF:
BURPEES 75 POUND POWER SNATCH
BOX JUMP, 24"
BOX 75 POUND THRUSTER
CHEST TO BAR PULL-UPS
*FGB style 1:00 at each station, 1:00 rest between rounds
Hope to see you all at the box that day to support CrossFit Inc. and their commitment to be a driving force in finding Cures for catastrophic children's illnesses.
Quote:
"The most glorious moments in your life are not the so-called days of success, but rather those days when out of dejection and despair you feel rise in you a challenge to life, and the promise of future accomplishments."
-Gustave Flaubert
Results:
King 185, 38
Ryan 145, 43
Gene 260, 27
Ryan B 305, 31
Becky 90, ?
Sharon 120, 35
Anne 75#/25
Pete 160#/60
Jody 85#/56
Matt 205#/26
Todd 195#/65
Gina 98#/50
KT 135#/48
Roni 93#/42
Wax 205#/27
Cris 175#/ouchie
Rebecca 93#/57
Kim G 98#/45
Dinger 145#/56
Kathleen 98#/44
Alona 103#/46
Sue 75/57
Steph C. 75/80
Jonathan 185PR/60
David 135/35
Kara 75/50
Joy 125FS/48
Diane 175PR/65
Lisa S 65# 60
Seshu 120#
Sam B 205#
Jill H
Taryn 90# 25
Bridget 80#
Brett 175#
Patrick 195/32
Tim O 185/36
Tom C 145/35
Ben 130/14
Tracy 88/50
Nora 88/55
Oleg 195 PR/35
Roman 170/50
Shauna form
Dave 170/47
Smizzy 80PR/56
Gavin 105/58
Jen S 105/96 scaled
Brian R 195/32
Conn 205/60 scale
Al 225/38
Ryan P 145/41
Matt O 205/22
Melissa 80/44
Kelly 95/20
Maria 70/48
Deedee 115/48
Borden 185/57
Results:
King 185, 38
Ryan 145, 43
Gene 260, 27
Ryan B 305, 31
Becky 90, ?
Sharon 120, 35
Anne 75#/25
Pete 160#/60
Jody 85#/56
Matt 205#/26
Todd 195#/65
Gina 98#/50
KT 135#/48
Roni 93#/42
Wax 205#/27
Cris 175#/ouchie
Rebecca 93#/57
Kim G 98#/45
Dinger 145#/56
Kathleen 98#/44
Alona 103#/46
Sue 75/57
Steph C. 75/80
Jonathan 185PR/60
David 135/35
Kara 75/50
Joy 125FS/48
Diane 175PR/65
Lisa S 65# 60
Seshu 120#
Sam B 205#
Jill H
Taryn 90# 25
Bridget 80#
Brett 175#
Patrick 195/32
Tim O 185/36
Tom C 145/35
Ben 130/14
Tracy 88/50
Nora 88/55
Oleg 195 PR/35
Roman 170/50
Shauna form
Dave 170/47
Smizzy 80PR/56
Gavin 105/58
Jen S 105/96 scaled
Brian R 195/32
Conn 205/60 scale
Al 225/38
Ryan P 145/41
Matt O 205/22
Melissa 80/44
Kelly 95/20
Maria 70/48
Deedee 115/48
Borden 185/57
8 comments:
6 am BAC
Anne 75#/25
Pete 160#/60
Jody 85#/56
Matt 205#/26
Todd 195#/65
Gina 98#/50
KT 135#/48
Roni 93#/42
Wax 205#/27
Cris 175#/ouchie
Rebecca 93#/57
Kim G 98#/45
Dinger 145#/56
Kathleen 98#/44
Alona 103#/46
Sue 75/57
Steph C. 75/80
Jonathan 185PR/60
David 135/35
Kara 75/50
Joy 125FS/48
Diane 175PR/65
Madame Bovary was the worst book I ever read!
7:30 PM
Lisa S 65# 60
Seshu 120#
Sam B 205#
Jill H
Taryn 90# 25
Bridget 80#
Brett 175#
Sorry I deleted my picture on my phone by mistake! Props to Jill H for first time doing push press!!
5:30
Patrick 195/32
Tim O 185/36
Tom C 145/35
Ben 130/14
Tracy 88/50
Nora 88/55
Oleg 195 PR/35
Roman 170/50
Shauna form
Dave 170/47
Smizzy 80PR/56
Gavin 105/58
Jen S 105/96 scaled
Brian R 195/32
6:30
Conn 205/60 scale
Al 225/38
Ryan P 145/41
Matt O 205/22
Melissa 80/44
Kelly 95/20
Maria 70/48
Deedee 115/48
Borden 185/57
Welcome to Tom for his first class. Happy birthday Borden! You are a consistent athlete whose quiet determination doesn't go unnoticed. Good job doing that wall sit while your classmates did 36 burpees!
12n
Jack 110, 35
McCann 205pr, ?
Chris D 155, 25
Erika 115, 90
12n
Jack 110, 35
McCann 205pr, ?
Chris D 155, 25
Erika 115, 90
Thanks everyone in the 6:30 class for good spirits & camaraderie. Except Paul. May you suffer mild public embarrassment at some point in the near future. Everyone else is pretty cool
Borden
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