6.17.2014

W.O.D. 6.18.14


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)
at

10 comments:

  1. UnknownJune 18, 2014 at 6:10 AM

    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.

    ReplyDelete
  2. Stephanie VincentJune 18, 2014 at 9:11 AM

    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.

    ReplyDelete
  3. Stephanie VincentJune 18, 2014 at 9:20 AM

    Who likes to party? This girl does.

    ReplyDelete
  4. Stephanie VincentJune 18, 2014 at 10:26 AM

    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

    ReplyDelete
  5. Keith BJune 18, 2014 at 1:51 PM

    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

    ReplyDelete
  6. UnknownJune 18, 2014 at 6:39 PM

    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

    ReplyDelete
  7. UnknownJune 18, 2014 at 9:39 PM

    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

    ReplyDelete
  8. Keith BJune 19, 2014 at 12:17 AM

    NEPA!!!!!!

    ReplyDelete
  9. JennaJune 19, 2014 at 9:41 AM

    Competitors Class
    Guilia 3+4-- 5-- 6+5
    Jenna 3+5--- 4+4--- 5+14

    ReplyDelete
  10. JennaJune 19, 2014 at 9:42 AM

    Competitors Class
    Guilia 3+4-- 5-- 6+5
    Jenna 3+5--- 4+4--- 5+14

    ReplyDelete