7.12.2015

W.O.D. 7.13.15











for time:
400 Meter Run 
45 Back Squats (95/135#)
400 Meter Run 
30 Front Squats (95/135#)
400 Meter Run
15 Overhead Squats (95/135#)

Community Notes:
This Saturday, 7.18 is our Annual "in house" Competition, the King and Queen of Prussia.  If you are competing we can't wait to watch you throw down. If you want to enter last minute, no problem, just email crossfitkop@gmail.com or post to comments. If you want to come out to spectate or judge or socialize--everyone is welcome.  We will provide food and drinks for after the event, but feel free to bring something to share.

Quote:
"The best and safest thing is to keep a balance in your life, acknowledge the great powers around us and in us. If you can do that, and live that way, you are really a wise person. "
-Euripides

5 comments:

Keith B said...

6:00

King 17:49 115
Matt R 21:06 95/75/45
Shane 18:58 115
Theresa 14:00 55

10:00

Rich A 17:00 Rx
Pete W 21:06 Rx
Joe C 18:10 115/75/45
Rob H 20:00 95/95/45
Alex 11:55 55
Jeff B 15:43 95#OHS

CFKOP iPad said...

12:15 express
Pam 12:53 @73
Brent 15:20!@53/15
Jimmy 17:25@75
Tim h 17:23 @95/33
Kevin 14:52 75/45
Denise 14:23@53

Aimee Lyons said...

9:30AM
Meggan 19:29 (15/35#)
Joy 13:56 (15#/20 reps)
David 14:01 (75#)
Jonathan 14:43 (115#/45#)
Manisha 17:36 (45/35#)
Jill H 17:54 55#
Kara 15:19 (1/2) 35#
Chris T 18:20 53#
Diane 20:28 x
Jessica A 16:54 (15#/35#)
Jackie 18:38 (85#)
Jenna 19:38 (65/45#)
Aimee 5:42 (200M runs 15 reps each)
Cate 6:44 (200M runs 15 reps each)

CFKOP iPad said...

Marisa 530:

Shawna P 20:03 55
Luis 20:06 135/105/95
Derreck 14:03 sc
Jill C 14:23 55
Ryan S 16:30 105
Ben T 17:33 95
Nick C 18:43 115

630
Dave N 15:26 115
Giulz 13:58 65
Rachel 14:35 Rx
Christine W :)
Mike C 14:56 35/35/15
Conn 15:44 75
Borden 15:41 95
Sheila 17:54 45/45/15
Laura A 14:11 70
Jon P 20:21 Rx
Ryan A 16:53 mod

Aimee Lyons said...

3:30/4:30
Chris M 14:34 (75#/20DB/Rack)
Keith 14:06 Rx
Scott 21:46 135#/45#
Brian T 16:44 75#
Trent 18:14 135/115
Kevin B 15:24 45#
Justin 18:01 95#
Maddy 20:40 45#
Mike M 20:30 75#
Anne B 15:00 35#
Erik F 20:09 95#
Josh P 16:58 95#