Remembering the King and Queen 2013-Luke
AMRAP Minis
AMRAP in 5 Minutes:
10 Pistols 5R/5L
10 Double Unders
AMRAP in 5 Minutes:
1 Wall Ascent (6ft/8ft)
5 Burpees
AMRAP in 5 Minutes:
5 Push-ups
15 Air Squats
Coaches Notes:
Rest exactly 1:00 Minute between AMRAP's. Record reps of each mini-amrap separately. MAX EFFORT here athletes!
Quote:
“It is very motivating to get your sac publicly smoked by a five-foot female hippie pottery teacher from the local high school.”
-(Special Forces reaction to CrossFit seminar)
10 comments:
Life is about connecting with people. Friends, relatives, neighbors, strangers or whoever. Not saying you're going to get along with everyone, but you just never know what the other persons story is.
In case you missed my last post.. Check out these local crossfitters walking across america.http://liferxd.com/2014/04/19/advance-across-america/ They will be hanging out here some today. They don't need much but are happy to have a place for some shelter. They will probably workout at some point. Please say hi and ask them about what they are doing. There raising money for steve's club...we have a local affiliate at cfkop.. so lets support them.
Who likes to party? This girl does.
Joy 7---5+6---6+7
Fugo 6+9---7---6+10
Susan 6---7+8---6+5
Dave 4---5+5---5+9
Diane 5+4---5+5---6+5
6:00
Bill 4/4/6+5
Candy 3+2/3/3
Steve 2+10/4/2+15
Kim 3+4/3+2/5+5
Pete 5+2/7+1/9
Mark 4/6/5+10
Ellie 3+3/6/6+14
430
John McHugh 2+5 (box), 4+4 rx, 4+4
Justin 3+10 (box), 4 rx, 4+15 rx
Jill A 3+5 rx, 6 rx, 7+20 rx
Anne 2+5 (box), 5 scaled, 4+5
Tim 5+2rx, 6+2 rx, 10+9 rx
530
Troy 3+2 (box), 6 (jumping pu), 6+5 rx
Matt H 3+10 (box, singles), 4+1, 5+2 rx
Ryan 2+5 (box), 7+1 rx, 6+5 rx
Josh 3"9 (box), 6+4 rx, 5+10 rx
Patrick 3+4 (box), 7+3 rx, 7+7 rx
Rebecca 4+17 singles, 8 (jumping pu), 7rx
Jacob 4+5 rx, 6 rx, 5 rx
6:30
Gang I apologize your names and times were erased from the board before I logged them in the system. If you have them please enter them below!
Jeff B
Marni
Matt E
Derreck
Michal
Nico
Jared
Koleana
Welcome Koleana to your first class at CrossFit KoP! Koleana is coach and owner at CrossFit Vertex near Scranton
7:30
Steph C
Linda
NEPA!!!!!!
Competitors Class
Guilia 3+4-- 5-- 6+5
Jenna 3+5--- 4+4--- 5+14
Competitors Class
Guilia 3+4-- 5-- 6+5
Jenna 3+5--- 4+4--- 5+14
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