Front Squat
3-3-3-3-3-3-3
Skill:
Bar Muscle Up
Cash out:
Every Minute on the Minute for 5 Minutes complete 3 Bar Muscle Ups
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. We will re-open for regular classes on Sunday, January 17th at 9:00AM.
Quote:
Don't practice until you get it right. Practice until you can't get it wrong.
- Unknown
7 comments:
Don't forget to register for the open and select CrossFit King of Prussia as your team...
http://games.crossfit.com
Our efficiency series begins next week $10 per session:
Tuesday 6:30PM:
1/19-Pullups (kipping, butterfly, and chest to bar)
1/26- Handstand Push-ups/Wallballs
2/2-Muscle Up (Ring and Bar)
2/9-Toes to Bar/Box Jumps
2/16-Cycling Barbell Movements/Double Unders
Saturdays 9:00AM (skill + WOD):
1/23--15.1 + 15.1a
1/30--14.2
2/6--13.1
2/20--11.1
6am
Rich a 265
Briana K 175PR
Justin D 165
Ben M 125PR
Sue K 105PR
Kevin B 155PR
Mike Si 235PR
7am
Peter D
LP
Luis
9:30 AM PR Party!
Jill H 135# PR
Mary 100# PR
Jonathan P 285# PR
Gordy 225# PR
Kevin 195# PR
Express
Tim h 215
Nikki 133
Karen m 140 pr
Denise 165
Mike I 125 pr
-aimee
630:
Erika 105#
Olan 205#
Nate 145#
Kris 100# PR
Ashley 105#
3:30PM
Josh B: 315# PR
Erik F: 185# PR
Julie R: 135# PR / 140# x2 PR
4:30PM
Ryan A: 305# PR / 325# x 2 PR
Anne B: 78# to Box
Regi B: 105#
Taryn L: 145# PR
Justin R: 195#
Roman: Blacked Out
Rob C: 205# PR
Nick C: 195#
5:30PM
Brian T: 155# to Box
Sarah H: 90#
Ryan S: 215# PR
Dave N: 245#
Mariana: 83# PR
Sarah S: 105#
Alex R: 95# PR
-Clay
Justin, I owe you $3 for your ninja get-up. I'll have it in my bag from now on.
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