8.13.2013

W.O.D.8.14.13

20 Deadlifts (185/275lbs)
Run 400m
20 KB swings (35/55#)
Run 400m
20 Burpees
Run 400m
20 Box jumps (20/24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Community Notes:
The 5:30 CrossFit Endurance Class on Thursday evening is cancelled this week...in lieu of this the 3rd Bryn Mawr summer series 5k will occur at Ardmore park.

Both Saturday and Sunday classes will meet at the CFKoP Annex (110C)--Please meet and park by the annex.

This Saturday CrossFit Generation is hosting Summer Slam, there are 24 CrossFit KoP athletes competing...if you have time go out and cheer them on!
Quote:
"I'd rather be a failure at something I enjoy than a success at something I hate."
 -George Burns
at

5 comments:

  1. MirandaAugust 14, 2013 at 6:38 PM

    6 am:
    Gina 20:21 scale
    Kim G 22:03 scale
    Pete 17:30 RX
    Justin 21:01 scale
    King 18:17 RX
    Mike S 24:19 scale
    Ellie 20:10 scale
    Dinger 19:42 scale
    Kathleen 23:31 scale
    Rebecca 20:19 scale
    Nora 19:48 scale

    530pm:
    Patrick 18:36 225#
    Big D 23:29 rx
    Oleg 22:02 rx
    Klutch 19:35 rx
    Laura 20:20 scale
    Pain 21:32 21"32 scale
    Megs 19:38 155/45/25
    DeeDee 18:13 scale
    Sandeep 21:07 scale
    Agam 21:12 scale

    ReplyDelete
  2. Paul SAugust 14, 2013 at 8:43 PM

    This comment has been removed by the author.

    ReplyDelete
  3. Paul SAugust 14, 2013 at 8:44 PM

    Steph C 21:36 SC
    Rachael 20:12 SC
    Jonathan 18:12 SC
    Barb 23:15 SC
    Tori 22:02 SC
    Chip 23:30 RX
    Fayth 24:33 SC
    Sue L. 25:43 SC
    Manisha 18:48 SC
    Jill 23:33 SC
    Steph I. 20:55 SC
    Allison B. 20:25 SC
    Nick C. 25:47 RX
    Kate C. 21:06 RX
    Taryn 30:02 SC
    Tobin 17:08 RX
    Mike P. 17:00 RX
    Ryan B. 18:59 SC
    Wegman 16:09 #255
    Sara 17:43 SC
    Bridget 22:44 SC
    JZ 21:59 SC
    Bre 22:23 SC
    Beck 17:50 SC
    Fab 24:05 RX
    W.W. 23:23 SC
    Roman 20:50 RX
    Vinny 17:00 RX
    Brett 19:13 SC
    Seshu 15:15 SC
    Nolan (1st Class) 20:15 SC
    Jaime 20:21 SC
    Dave 20:33 SC
    Orlando 20:33 SC

    Great job to everyone today. Everybody that I had in class scaled very appropriately with their weights today. Very impressed.

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  4. Mike PAugust 14, 2013 at 8:56 PM

    Ouch!

    That is all.

    ReplyDelete
  5. Sarah J.August 14, 2013 at 9:54 PM

    Vin said

    6:30pm

    Johnny 20:31 245
    Gene 18:02 70Kb
    Anne 23:57 scale
    Greg 24:12 scale
    Matt M 17:19 Row/sub BJ
    Matt B 21:23 Rx
    John M 21:56 225
    Mike C 21:12 205/25DB
    Tom 20:10 255/40
    Alona 18:58 155/25DB
    Joe 24:42 scale

    ReplyDelete