12.07.2014

W.O.D. 12.8.14








Deadlift
3-3-3-3-3-3-3

Cash out:
For time:
21-15-9 
KB Snatch (55/35#) (Alternating L/R)
Air Squats


Community Notes:
Join Laura on Wednesday 12/10 at 6:30PM for Fundamentals of Nutrition.
(This is free for members who have recently completed fundamentals or the 12 days of fitness, $20 drop in for non-members)

Join Tori on Saturday 12/13 at 11:00AM for a Special Yoga class.
Yoga will count as a regular class or $15 drop in for non-members.

Quote:
“One person's craziness is another person's reality.” 
 ― Tim Burton

5 comments:

Tim P said...

6/7am

Justin R 315, 4:40 Rx
Brian H 345, 4:37(35)
Mark C 305, 2:53
King 225, 4:58
Peter W 335, 2:55 (sub 55#db)
Farah 225 4:00 (26#kb)

Aimee Lyons said...

Jonathan 295#/ 2:43 53#russian swings
Jill A 220#/ 2:28 26#
Alejandra 153#/3:08 13#
NIck Z 295#/2:15 55# russian swing
Manisha 145#/ 3:43 18#
Jessie 148# 3:28 26#
Jill H 225#/ 3:33 18#
Barb 215#/3:14 18#
Darcy 153#/ 3:38 18#

Tim McCann said...

6:30 Mobility

Justin R

7:30

Fayth 175# PR! 3:25 18#
Steph C 165# 3:43 18#
Stasie 175# 4:32 26#
Joshua 375# 2:35 RX
Jonathan 275# 3:17 Rx
Erik F 185# 4:49 35#
Lauren 103 PR! 4:02 18#
Alex 103 PR! 4:10 18#
Conn 315# 4:32 RX
Dave N 355# PR! 4:42 44#
Dave S 395# PR! 4:12 44#
Rich A 375# 2:28 RX

Welcome Erik F to his first Crossfit KoP class as well as Joshua and Jonathan who are visiting from Eastern!
Deadlifts are one of if not my favorite movement, and the 6:30 did it justice. I saw lots of solid moving tonight and HEAVY lifting... AND TONS OF PR'S!!!

Paul S said...

Pam 185, 2:41 #26
Denise 200!!!, 2:37 #26
Gavin 225, 2:45 #26

Aimee Lyons said...

3:30/4:30/5:30PM
Mike T 400#
Josh M 295#/3:09 44#
Rebecca 155#/3:47 13#
Ly 203#/3:28 18#
Eric 245#/3:26 26#
Roman 305#/3:10 Rx
Christine E form 53#
Kyle B 97KB/6:19 (10#)
Regi 195/3:09 Rx
Shawna 155#/3:27 18#
Taryn 225#PR 4:18 Rx
Arieanne 170 3:22 18#
Tim H 365# 5:02 Rx
Luke 315#/4:35mod
Marci 165#/4:18 13#
Jill C 205# 3:36 18#
Josh P 255# 3:39 44#
Kevin 305# 3:34 44#
Tim P 335# 2:42 rx