For time complete:
75/115 pound Shoulder press, 10 reps
75/115 pound Overhead squat, 15 reps
75/115 pound Push press, 20 reps
75/115 pound Front squat, 25 reps
75/115 pound Push jerk, 30 reps
75/115 pound Back squat, 35 reps

Cash out:
for time:
800 Meter Run

Community Notes:
There will NO Classes at CrossFit KoP on Saturday 10/26, we will resume normal schedule on Sunday 10/27.  Sorry for any inconvenience, we are hosting a SuperFit competition on Saturday please feel free to stop by and cheer on the athletes.

“The person who really wants to do something finds a way; the other finds an excuse.”
-Sir John Marks Templeton


Laura Pappas said...

Cold Morning Crew

Erika 17:32, 65# 4:25
Brian 16:48, 65# 4:25
Dinger* 17:13, 80# 4:05
Paul* 17:39, 65# 3:19
Gina 15:51, 65# 4:07
Peter 20:51 Rx floor 3:38
Oleg 18:55 Rx floor 4:10

*subbed front squats for OHS

Aimee Lyons said...

Denise - Your raincoat is on the hooks out front!


Denise said...


emilyyannabella said...

Great Job this morning everyone! I know today's workout was a shoulder killer, but every one of you pulled through & made me proud!

Samson said...

Nice job with the class Emily! Always learning new things

Aimee Lyons said...

Gigi 10:00 17.5# 6:22
Fran 12:12 25# 4:28
Jen Jen 12:55 Rx 1000M row 4:25
Nicole 15:15 55# 4:00
Ryan 16:23 95# 3:59
Lee 16:35 55# 6:09
Chip 13:25 Rx ----
Jill 16:10 48# 4:23
Sue 16:40 55# 5:38

Jen S. said...

Tori got a special PT Session!
17:10 45#
800m cash out done NFT

Tim P said...

Because of the light and time change next week, the last 530pm Endurance track workout of the year took place tonight at the track. It was getting cold, but the local homecoming bonfire was a blazin' and kept the last light of the 6:09 sunset alive.

Workout was a continuous tempo run of 2x(3:00/2:00/1:00) with 2min jogging rest in between each interval. This was 22min total of running, with 12min of tempo pushes in-between.
Oh yeah, and the cash out was TABATA SPRINTS !

Thank You for so many different athletes coming out and getting some good conditioning and interval training done this year.

Laura P
Jess C
Kate C
Austin C
Carter B