11.12.2014

W.O.D. 11.13.14





Filthy Fifty 
(in honor of Jerry Turner---who turns 50 today!)
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings (35/53#)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

Coaches Notes:
Newer athletes should scale to 30 reps of each exercise or less the "Dirty Thirty".

Community Notes:
Don't forget about our CrossFit KOP Happy Hour tomorrow night at 5:30PM at Baggataway's in West Conshohocken. The address is 31 Front Street Conshohocken PA 19428.  We hope to see you there!

Quote:
"When you stop chasing the wrong things you give the right things a chance to catch you."
~Lolly Daskal
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7 comments:

  1. Tim PNovember 13, 2014 at 9:40 AM

    6/7am

    Filthy Fifty
    Alex L 35:05 Rx
    Peter 24:46 Rx (PR)
    Joe C 35:10 Rx (PR)
    Jon P 27:52 Rx
    Rich A 25:18 Rx
    Jen S 26:54 sc.
    Alona 37:28 Rx
    Farah 23:10 Rx


    Dirty 30 Reps
    Mike S 26:52
    Pat P 27:16

    ReplyDelete
  2. Aimee LyonsNovember 13, 2014 at 11:17 AM

    9:30AM

    Dirty 30
    Alejandra 21:36
    Tatiana 17:12
    Beth R 28:10

    Filthy 50
    Fran 28:03
    Jerry 32:51 (almost Rx)
    Julia 30:16 (almost Rx)
    Jill A 34:55 (almost Rx)
    Jill H 34:59
    Manisha 33:57

    ReplyDelete
  3. Paul SNovember 13, 2014 at 1:59 PM

    Those are some nice F/50 Times, especially for you sick bastards doing it at 6/7am! Happy Birthday Jerry! Most of you probably don't even know Jerry at this point. He's an OG. One of the nicest and most genuine guys you will meet. Glad you came back for your birthday man.

    ReplyDelete
  4. Aimee LyonsNovember 13, 2014 at 2:04 PM

    Jerry also signed up for a month starting on Monday...so look for him in classes!!

    Express
    Erika L 18:28 (30's)
    Gavin 32:31 (50)
    Pam G 22:38 (mod 50-duedate wod!)

    ReplyDelete
  5. Ryan ANovember 13, 2014 at 3:34 PM

    What happened to Tim's motivational comments?

    Without them I no longer want to get out of bed in the morning.

    ReplyDelete
  6. Jason LyonsNovember 13, 2014 at 8:21 PM

    4:30/5:30

    Filthy 50
    Dave 28:36 (Mass) sc
    Will 31:45 (Mass) sc
    Liza 30:00 sc
    Regi 32:28 Rx
    Giulia 29:30 rx
    King 26:47
    John 31:58 sc
    Kate 33:06 sc
    Justin R 31:09 Rx
    Keith 28:14 Rx
    Shawna 27:50 sc
    Patrick 31:44 Rx
    Tre 30:47 Rx
    Carter rom
    Flounder 36:23sc
    Dana 30:54
    Austin 36:57 sc

    Dirty 30
    Ly 23:05
    Eric 23:58
    Kevin 23:31

    Thanks to Will and Dave for dropping in! We were happy to have the teens join us (Tre, Carter and Austin) and thanks to JZ for the help and coaching!

    Kudos to everyone for sticking with this, it's certainly a chipper!!!!!

    -Aimee

    ReplyDelete
  7. Keith BNovember 13, 2014 at 9:32 PM

    6:30

    Michal 34:16 sc
    Rachel 33:48 sc
    Jeff 28:42 T2Brom
    Nick 31:19 Rx
    Fayth 33:20 sc
    Anne 35:00
    Stephanie 33:44
    Matt E 36:30
    Jessie 27:09 sc
    Dave N 36:26 Cap@35:00
    Dave S 36:36 sc
    Ryan A 25:08 30s sc

    ReplyDelete