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
at

5 comments:

  1. Tim PDecember 8, 2014 at 8:16 AM

    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)

    ReplyDelete
  2. Aimee LyonsDecember 8, 2014 at 10:46 AM

    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#

    ReplyDelete
  3. UnknownDecember 8, 2014 at 7:59 PM

    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!!!

    ReplyDelete
  4. Paul SDecember 8, 2014 at 9:42 PM

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

    ReplyDelete
  5. Aimee LyonsDecember 8, 2014 at 10:33 PM

    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

    ReplyDelete