6.30.2015

W.O.D. 7.1.15

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Community Notes:
Your 4th of July Weekend at CrossFit KoP looks something like this, we hope you can join us. Feel free to bring a friend too!
Friday 7/3 -Normal class schedule ALL day
Saturday 7/4 - FREE Friends and Family "Adventure" WOD at 10:00AM (Annex)
Saturday 7/4 - OPEN Strength at 11:00AM (Annex)
Sunday 7/5 - FREE OPEN gym for all members from 10:00AM - 12:00PM (Annex)

Quote:
"If you want to see the true measure of a man, watch how he treats his inferiors, not his equals."
- J. K. Rowling
at

4 comments:

  1. Keith BJuly 1, 2015 at 10:09 AM

    Jill A 13:49 Rx
    Jill H 15:37 33#
    Fran 16:11 15#
    Jackie 15:38 Rx
    Steph C 16:05 15#
    Steve (FL) 14:27 Rx

    ReplyDelete
  2. CFKOP iPad July 1, 2015 at 7:10 PM

    5:30

    Rob 15:00 3 rds
    Ryan A 15:49 15 cal row, 15 bench press135#
    Jen S 15:46 33#
    Christine S 24 33#
    Brent :(
    Alona 15:37 Rx
    Meredith 17:23 4 rds
    Laura A 13:51 Rx
    Terrence 12:37 Rx
    Keithie 8:58 Rx

    Giulz

    ReplyDelete
  3. Jason LyonsJuly 1, 2015 at 7:35 PM

    Theresa: 11:20 (35#)
    Shari: 15:59 (25/15#)
    Ninja Pete: 10:13 (rx+, 65#)
    King: 10:46 (rx+, 65#)

    ReplyDelete
  4. Keith BJuly 1, 2015 at 9:27 PM

    12:15

    Dana 13:53 Rx
    Denise 15:27 33#
    Pam 12:22 Rx
    Sarah W 15:50 15#

    4:30

    Patrick 12:59 Rx
    Shane 10:48 Rx
    Regi 11:39 45lb plate
    Justin R 11:17 Rx
    Karen 18:03 33
    Mike M 17:45 33
    Rachael L 12:47 33
    Chris M 13:05 mod
    Ryan S 10:13 Rx
    Cline 14:35 Rx
    Mike Z 14:50 45lb plate
    Jenna 16:13 33

    6:30

    Conn 14:53 Rx
    Giuls 9:00 3 rounds Rx
    Kevn B 12:29 33
    Rachel W 13:51 Rx
    Derreck 22:52 step up to 20" box
    Chrisinte W 20:50 15#
    Mike C 20:47 33#
    Amanda 16:22 15#

    7:30

    Chris D 12:10 Rx
    Danielle 15:09 33#

    ReplyDelete