7.27.2015

W.O.D. 7.28.15





Long KoP Chipper
800 Meter Run
25 Sand Bag Ground to Shoulder
25 Box Jump Overs (13/17")
25 Chest to Bar Pull-ups
50 Wallballs (14/20# to 9/10 ft)
25 Chest to Bar Pull-ups
25 Box Jump Overs (13/17")
25 Sand Bag Ground to Shoulder

20 Minute time cap

This is a CFKoP variation on the Masters/Teen event from the CrossFit Games. CFKoP athletes should select a Sandbag weight appropriate for level and ability.


Community Notes:
Our Refresh your Run Specialty Clinic Series with Coach Tim runs this week, don't miss out.  This weeks focus will be on Interval Training. The class will be held directly following CrossFit Endurance at 5:30PM. 

Interval Training- Thursday 7/30 at 6:30PM at the Upper Merion High School Track.  The track is located at 435 Crossfield Road. This is a FREE clinic for members, $25 for non-members.

Quote:
Never give up, and be confident in what you do. There may be tough times, but the difficulties which you face will make you more determined to achieve your objectives and to win against all the odds. -Marta

8 comments:

CFKOP iPad said...

Marisa

6am
Michal m. 18:35 (#35/band/#16 wb)
Brian h. Cap+26 (#35/band/#18 wb)
Jeff b. Cap+18 (#75)
King. Cap+35 (#75/20")
Theresa L. 18:45 (#35/band)
Matthew r. 19:33 (#35/band/#15 wb)
Justin d. Cap+53 (#30/band/#8 wb)
Manisha s. 19:30 (#20/band/#8 wb)
Rachel w. Cap+55 (#45)

7am
Pete w. 17:43 (#45)
Rich a. Cap+20 (#75)
Alex L. 19:42 (#45/#14 wb)
Joe c. Cap+45 (#50)

CFKOP iPad said...

Kara 16:50 25/sc
Chris t 16:37 20/sc
Nick z 17:00 35/sc
Marni 17:48 25/sc
Barb 16:18 25/sc
Jonathan 18:22 35/sc

CFKOP iPad said...

Tim H. Cap + 56 (45#) rr
Steph c. Cap +37 (25#)
Pam g. 17:12 (35#) pu
Dana 18:57 (25#) pu c2b 10#
Erika cap + 11 (25#)
Marci cap+30 (25#) band 10#
Scott (Cali) 19:12 (back bag)
Rob cap +45 (back/band)
Mike m cap+50 (35#)
Maddy cap +50 (20 band)

CFKOP iPad said...

6:30
Chris b cap+83 #35
Ashley cap+20 35#sc
Giuls cap+21 pull up/35#
Lindsey 19:51 35/sc
Derreck cap+89 75#
Alicia :) 20# sc
Cline cap+6 35# pull up
Nick c 21:15 75#

CFKOP iPad said...

7:30p
Michal cap+20 (35#sand)
Dave cap+70 (75#sand, pull-ups)

Aimee Lyons said...

I'm a very bad person and since I put my phone in my shoe, I forgot to take a picture of the board. I am super sorry for this as it is a pet peeve of mine. I will try to remember as best I can....but if someone has a picture, please let me know and if you remember your time...please post to comments.

430:
Steph: cap (scale)
Trent: (rx)
Shane: (rx)
Ashlea: 19:59 (scale)
Karen:
Jamie:
Susan:
Kevin:
Regi: 19:59 (pu)
Roman: (rx)
Jenna: cap + (scale)
Rachael: cap +25 (tore pu)
Mike M:

Patrick: 18:?? (rx)
Rob: 19:?? (scale)
Joe P: 18:23 (scale)
Alona: cap+23 (some band)
Christine: 19:?? (scale)
Laura A: 15:23 (some band)

This is Jason, not Aimee :(

Unknown said...

Karen: Cap(band)#25
Mike M: 19:56 -2nd round pu
Shout out to Mike for doing express and 4:30 class

Term Paper Writing Services said...

Custom criminology assignment writing service seekers have been on the rise lately since most learners need Criminology Research Paper Services, criminology research writing help and criminology essay writing services.