1.13.2016

W.O.D. 1.14.16














AMRAP in 15 Minutes:
Teams of two work to accumulate as many reps of the following complex:
Dumbbell Deadlift
Dumbbell Hang Power Clean
Dumbbell Front Squat
Dumbbell Push Press

Dumbbell weight (35/55#)

One parter must hold a handstand against the wall while the other athlete is working for the rep to count.  Scaled athletes will hold the top of a plank.

Partners can have different dumbbell weights for the workout.

Skill:
Hip Back Extension "Snakey" on the GHD

Community Notes:
CrossFit King of Prussia will be CLOSED for regular classes on Saturday, January 16th for the Girls on Girls Throwdown. Please come out to support all the CFKoP ladies competing:
Regi and Laura A.
Jill A. and Ashley B.
Shawna and Jackie
Sarah and Miranda
Aimee and Cate
Pam and Dana
Alison and Diane
Fayth and Steph C 
Theresa and Manisha
Rachel and Michal

We will re-open for regular classes on Sunday, January 17th at 9:00AM. 

Quote:
Winners don't wait for chances, they take them
- Unknown

5 comments:

Tim P said...

6am
Ben M (12)
Manisha(15)......64reps of complex

Justin D (30)
King (45)............61 reps

Mike Sim
Jon P..............43Rx

7am
Joe C (45)
Briana K(30)
Laura Alt...........75

CFKOP iPad said...

9:30 am
Bekah (25) hs
Karen (15) plank .......77 reps

Aimee Lyons said...

12:15 and 1:00 PM Masters
Shane (30)
John (30).....80 reps

Pam (25)
Theresa (25)....73 reps

Emma (12)
Therese (20) ....50 reps

Tim H (30) plank
Rob C (35) plank ....77 reps

Mike I (25) plank
Elissa 20 plank.....68 reps

Masters - 12 Minute AMRAP
Kevin (20) plank
Terry (20) plank....65

Barb C (20/15) plank
Jodi Lee (12) plank.....54

CFKOP iPad said...

630

Jose 30#, plank
Rich a Rx
41

Alona 30#
Jen S 20#
69

Lauren 20#
Ashley 15#
Lindsey 20#
51

Josh 35#, plank
Alicia 15#
Lisa C 20#, plank
70

Cline 35#, plank
Brian G 25#, plank
67

Steph C
Fayth 15#,
hs hold and plank
73

Erik 35#, plank
Mike C 25# hs hold + plank
62

Giulz

Aimee Lyons said...

4:30 and 5::30
Jonathan
Josh....40 Rx

Shawna (20)
Giulia (25)....67

Flounder (35-plank)
Luke (35- plank)...47