For time:
10-1
Ground to Overhead (65/95#)
1-10
Burpee Box Jump (24/30")
Coaches Notes:
Ground to Overhead can be in the form of a Snatch or Clean and Jerk... the Workout will follow 10 Ground to Overhead, 1 Burpee Box Jump 9 Ground to Overhead 2 Burpee Box Jump 8 Ground to Overhead 3 Burpee Box Jump..etc...until 1 Ground to Overhead, 10 Burpee Box Jump)
Community Notes:
Community Notes:
Click here to check out the newest program at CrossFit KoP coached by Paul and Aimee.
Click here for some Fall schedule updates.
Click here for some Fall schedule updates.
Quote:
A life is not important except in the impact it has on other lives.
-Jackie Robinson
9 comments:
Realize that everyone has a story. You never know what that person has gone through and endured to get where they are. You never know someone until you ask about them!
6am
Brain H. 17:31 75#/24"
7am:
Nick 20:03 rx
Mark C 15:50 rx
Matt E 23:07 rx
Pete 12:55 rx
9:30 AM
Barb 20:04 65#/20"
Susan 17:49 65#/20"
Jonathan 17:28 75#/20"
Marni 17:40 53#/20
Allison 17:40 65/20
Bre G 20:20 35/17"
Jill H 22:58 65#/20"
330pm
Dianne 20"08, 53# c+j/17"
Denise 16:24, 25# c+j/17"
Marci 19:17 35# c+J/17"
Alex 16:47, 85# c+j/30"
Gina 15:07, 47#/20"
5:30 Mobility
Jenna
Patrick
Welcome back Jenna! Patrick keep up with those tight lats, they're getting better!
Mike T. 11:06 Rx
4:30
Kate F 17:45 35/20
Jill A 18:24 Rx
Jenna 20:36 45/20
Pam 16:23 63/20
Justin R 18:10 Rx
Patrick 14:45 Rx
Anne 17:52 35#/17
Keith 15:29 Rx
Boot Campers
Alona
Jen
Marci
Liza
Alejandra
5:30
Shawna 23:06 (55)
Dana 19:21 Rx
Darren 20:43 Rx
6:30
Dave S 21:42 Rx+33"
Brit 16:46 Rx
Conn 17:34 (75)
Matt B 19:11 Rx
Ryan A 19:45 Rx
Kevin 20:58 (75)
Bill 18:20 Rx
Candi 20:00 (55)
Kyle B 23:50 1/2 burpees
Sue D 17:41 (45)
Stephanie C 21:16 (55) 20"
Dave N 18:54 Rx+32"
Jason(Wilke-Barre) 11:40 Rx
Robin(Wilkes-Barre) 13:17 Rx
Thanks to Robin and Jason for dropping in! Awesome energy in the 6:30 tonight!
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