9.28.2014

W.O.D. 9.29.14


Happy Birthday CrossFit KoP

...from the FAC
 ...to ATLAS
...to TRANSAXEL 

AND....FINALLY 200 DEKALB

It was 6 years ago today we became an official CrossFit Affiliate! 

Join us on Saturday at 9/10AM for our Surprise Birthday WOD, friends and family are welcome.  This is a FREE workout.

3 rounds for time of: 
Run 400 meters 
21 Hang power snatch 75/115#
12 Chest-to-bar pull-ups

Quote:
"Start where you are. Use what you have. Do what you can."
-Arthur Ashe

Photos:


Yep that's in a Metcon!
at

10 comments:

  1. UnknownSeptember 28, 2014 at 10:01 PM

    Happy bday KoP!

    ReplyDelete
  2. KathleenSeptember 28, 2014 at 10:11 PM

    Happy birthday CrossFit KOP! Here's to many more!!!

    ReplyDelete
  3. Mike T.September 29, 2014 at 7:09 AM

    6am
    Steve T. 21:20 45/band
    Brian H. 18:59 75/band
    Gina 15:32 47/band
    Kim G. 18:50 45/band
    Justin 21:07 45/band

    ReplyDelete
  4. MelanieSeptember 29, 2014 at 7:21 AM

    Happy birthday CrossFit KOP!!!!!! Congrats Aimee and Jason on building up an amazing community, introducing Crossfit to so many people and changing lives on a daily basis. Here's to many more birthdays!

    ReplyDelete
  5. CFKOP iPad September 29, 2014 at 7:55 AM

    7am
    Pete 15:40 95
    King 16:12 95
    Nick 19:55 75
    Joe. G 20:02 hpc 95/blue

    ReplyDelete
  6. CFKOP iPad September 29, 2014 at 1:10 PM

    9:30 am
    Bre g 20:30 (35# black)
    Nick z 16:20 95# (cleans)
    Jill a 28:04 (75#)
    Darcy 18:19 33# green
    Sarah s 25:54 36# pull-ups
    Manisha 21:15 35# blue
    Jonathan 18:03 95/75 cleans green


    ReplyDelete
  7. Keith BSeptember 29, 2014 at 8:22 PM

    5:30

    Ryan S 22:25 95/pu
    Giules 21:50 Rx
    Bill 21:45 Rx
    Candi 17:30 35 band
    Jen S 14:54 35 band
    Shawna 22:31 95 band
    Jill C 17:20 45 band
    Jason I 19:50 95
    Mirza 19:20 95
    Tim Mc 14:56 sc

    6:30

    Mark C 16:09 85/pu
    Michal 20:09 55 band
    Jordan 21:14 75/pu
    Stephanie C 21:07 55 band
    Alonoa 20:16 65 band
    Rachel 21:10 65/RR
    Conn 20:57 85

    Nice work on this HELL(en)ish workout tonight! Thanks to Jordan(like the almond/country/river) for dropping in!

    ReplyDelete
  8. Aimee LyonsSeptember 29, 2014 at 9:38 PM

    3:30
    Roman 14:30 75#
    Alejandra 16:29 22# band
    Denise 15:52 35# band
    Josh 15:00 65/PU

    4:30
    the return of Kate K! 24:27 75#/pullup and I quote "OMG CF is so hard"--welcome back to CF Kate!

    Patrick 19:13 95#
    Keith B 19:49 95#
    Regi 14:33 (115/BS, ABMAT 15/15)
    Marci "boot wod" 16:16 Row, RR, Muscle snatch

    ReplyDelete
  9. Chris P.September 29, 2014 at 10:20 PM

    happy birthday KoP! crazy pictures...

    ReplyDelete
  10. Kate K.September 30, 2014 at 9:36 AM

    A shout out to today's 4:30 and 5:30. I would not have survived my first day "back" without your cheers and encouragement!!!

    ReplyDelete