W.O.D. 6.5.14

Bench Press 


Death by 10 Meters

Community Notes:
Dr. Turner is at CFKoP today, if you would like to schedule with him please call 484-202-0577 or email at drkevin@lwchiropractic.net.

Handstand Clinic at 5:30PM with Aimee. Free for members, $20 drop in for non-members.

The promises of this world are, for the most part, vain phantoms; and to confide in one's self, and become something of worth and value is the best and safest course. 


Unknown said...

Every morning when I wake up I post on KoP's blog and on my personal Facebook page. These are things that I enjoy doing first thing because they assist me to adjust my attitude for the day and get my mind where I want it to be. What is it in your morning that you to "set-up" your day?

Tim P said...

Nick C 175, 17+17
Pete 165, 17+16

Aimee Lyons said...

6AM for Jason
Jill 70/18+13
Mike S 105/15+12

9:30 AM
Alejandra 50/13+13
Jenna --/15+15

Tim P said...

Endurance track workout....
Well, it just so happens that the track has hash marks that are 10 meters apart used for the hurdles....
No escaping the daily KOP WOD this time!

Warm up:
4x150m pickups


Death by 10 meters

Kirill 18 rounds
Jen Solt 13+12
Alona 15+12
Jess C 16+15

Aimee Lyons said...

Jill A 120 PR/ 13+9
Jenna 85/15+15
Kate F 60 PR/13+12
Liza 95 PR/14
Marci 75 PR/14
Patrick 230 PR 16+14
Alex 140 16+16

Lots of PR's today!Alex--Jenna? PR too?

Great work to every who came for the Handstand Clinic...Roman (great job on parallette HSPU), Tim H (nice Fwd rolls), Marci (kick up at home...awesome), Shawna (great hold in support), Kate F (Prettiest Handstand forward rolls), Jill (great start to the kip) and Dave (much improved from out session before, not to get more ROM)!

Unknown said...


Arienne 85# PR!/12+12
Taryn 95#/13
Alison :)/16
Diane :)/13
Jon P 205# PR!/18+16
Jared 205# PR!/18+16
Derreck 205#/ 14+13
Ryan A 225/12

Lots of PR's, and pristine form! Exceptional hustle tonight gang, way to push!