W.O.D. 6.23.14


3 Rounds for time of:
400 Meter Run
4 Rope Climbs (15 ft)
40 Kettlbell Swings (35/55#)

Community Notes:
The King and Queen of Prussia is on Saturday June 28th, this is our yearly competition for CFKoP members ONLY. Friends and family can come and watch. Participants get FREE T-shirts, Lunch, Beer and Fun! Join us! You can still sign up, just email crossfitkop@gmail.com to reserve your spot.

"Tis better to have fought and lost than never to have fought at all."
-Arthur Hugh Clough


Unknown said...

Holding onto events and situations from your past only keep you stuck in your current situation. Learning to forgive and letting go of the people, places and things that have done you wrong or harmed you will TRULY set you free!

Miranda said...

7 AM:
Christine E. 21:40 1/2 pulls 1/2 kb swings
Tropical Pete 19:40 rx
Mark R. 22:19 44#

Aimee Lyons said...

Steph C 27:53 35/26
Barb 23:29 AirDyne/Partial Rope Climbs
Susan 28:28 Rx (less one rope climb)
Lizzie 26:42 26/35# Partial Rope
Alejandra 24:28 18# Pull/Attempts
Becca 23:57 18/26 Attempts Pulls
Aimee 21:19 Rx
Giulia 24:52 Rx

Mike T. said...

Candy 18:54 pulls
Bill 24:07 pulls/45#
Pat P. 24:09 pulls

Aimee Lyons said...

Keith 24:37 Row 25PU
Justin 26:15 45# Rope attempts
Olan 28:00 Rx
Gavin 26:00 45#
Sarah 24:57 Pulls 18#

Unknown said...

5:30 Mobility

Matt H
Dave N

Keith B said...


I rushed out and forgot to take a picture of results. Shout out to Jill A. She made it up the rope for the first time!!!