AMRAP in 8 minutes
Run 200 Meters
8 Power Cleans (95/135#)
rest 2 Minutes
AMRAP in 6 minutes
4 Snatches (95/135#)
1 Rope Climb
Rest 2 Minutes
AMRAP in 4 minutes
5 Thrusters (95/135#)
5 Chest to Bar Pull-ups
Record score as rounds and reps.
Community Notes:
All weekend classes will be held at the Annex. We are hosting a Level 1 seminar. Please meet and park at the Annex.
This Saturday, 12/14, CrossFit R5 is hosting a Masters Madness competition. CrossFit KoP has the following athletes competing; please go out and cheer them on...Cate K, Susan, Lauren M., Roni, Ericka, Diane PR., Stasie, Mark C., Patrick P., King and Mike P.
Quote:
“Champions aren't made in the gyms. Champions are made from something they have deep inside them -- a desire, a dream, a vision.”
-Muhammad Ali
10 comments:
I'm gonna power clean some weight. Then, I'll climb a rope or 2!
"Can I be frank with you?" "Sure, but can I still be Garth?"
Great pics with a stud OLY lifter!
9:30, such a great group today! Lots of fun!
Roni: 3/3/3 sc
Jackie: 4/5/3 sc
Jonathan: 6/5/5 RX
Nick: 6/3/2 sc
Nicole: 6/3/4 sc
Diane: 4/6/5
Rachel: 6/4/4 sc
So 2014 is on its way - anyone have thoughts on their crossfit goals for the new year? I need to set some - besides getting back to regular attendance.
6a
Erika 3+row(85), 3r+4 (65/rp), 3R+3(65)
Rachel W 3r+row(85), 4r+4(65/RP), 3R=5(65/bnd)
Nick C 3R Row, 3R(115), 3r(115)
Kim 3+row(65), 4(45), 4(rr,45)
Kathleen 4 (row/55), 6(35/rp), 3 (55/rr)
Roni 3+row(80), 5R=4(65), 3+8(75)
Peter 5r Row, 5(115), 3(115
12n
Jessey 4r, 6R(rp), 5R(rr) -53#
Fran 3R,4R(rp), 4r (rr)- 35#
Pam 3r+5(85), 6R(65/rp), 4 (75,Bnd)
King 4rRx, 5R(115),4r(115)
Barb 3r(63), 4r+4(53/rp), 4r+5 (53/rr)
I wanted to post to say I was wrong with my campaign for Derrick to get most likely to take a break during a wod. He didn't stop ttonight the entire time or maybe the award was the motivation to not stop anymore, either way it was awesome.
Also great wod today Aimee.
Ryan B
Ryan, are you sure you liked the entire wod?!?!
7:30pm
Dave 4+3/3+1/2+5 (115#)
Jill 4+1/4/3 (65/55/65)
Kelly 4/5/2+9 (65/55/55)
Tracy 3+1/4+4/3+1 (65/55/55)
Joe B 4+1/4/4 (95/85/85)
Steph 3/3/3 (65/55/55)
What a great group tonight! So much energy :) Great job working on the lifts tonight and keeping up intensity in the workouts! Welcome to Joe tonight dropping in from Crossfit Broadstreet!
4:30
Ryan B(aby) 4/3/2+8 (185)
Samson 5+5/4/3 (95)
AOTM 4/5/3 (135/95)
Lauren G 5/4/3 (35)
Joy 4/5/3+7 (83/53)
Roman 5/5+2/4 (95)
John M 4/4+3/2 (115/95)
Travis 3+3/4+4/2+3 (135/115)
5:30
Derreck 4+run/8/3 (135)
Klutch 4/4/3+1 (135/115)
LP 4/5/3 (95/75)
Patrick 5/4/3 (135/115/95)
Anne Br 3+row/5/3 (35/15)
Shawna 3/5/2+4 (55/35)
Alona 4/4+2/3+2 (85/65)
Oleg 4/4/2 (135/115/db)
6:30
Lucille 3/4+3/2+3 (55/35)
Conn 4/4+3/3 (95)
Borden 4+run/4+4/3+3 (95)
Kate C 5/4/4 Rx
Johnny 4/4+4/2+8 (135/115)
Stasie 3/4/2+1 (65/55)
Jen S 3+4/4/2+2 (95)
Pablo 4/4+4/4 (75)
I can attest to Ryan's statement about Derreck. He was a machine!
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