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:

  1. 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

    ReplyDelete
  2. 9:30 am
    Bekah (25) hs
    Karen (15) plank .......77 reps

    ReplyDelete
  3. 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

    ReplyDelete
  4. 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

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

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

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

    ReplyDelete