3.21.2016

W.O.D. 3.22.16


Happy Birthday Sarah!!

Skill:
Spend 15 Minutes working on the Ring Muscle Up

Strength:
Back Squat
3-3-3-3-3

Read:
A Deft Dose of Volume by James Hobart

Community Notes:
CrossFit KOP will be CLOSED on Easter, Sunday, March, 27th

and...

Join us on Friday night for the LAST Friday night lights and a BIG party to celebrate the END!  Please bring some treats or drinks to share!

Quote:
“A single conversation with a wise man is better than ten years of study.” 
 - Chinese proverb

6 comments:

CFKOP iPad said...

Ben t 225 rom
Briana 200 pr!
Matt r 165 pr!
Mike sim 185 form
Taylor 93
Mike Sa 155
Laura a 165
Pete 255

CFKOP iPad said...

9:30am
Mike Re 185
Mike I 165
Mike Ro 155PR
heather 75
Emma 55
manisha 100PR
Bekah 165PR
Jess 115PR

Aimee Lyons said...

12:15 expres and masters
Sharon 135#
Mike K 85 form
Tim H 275
Pam 175
Erika 100
Therese 100
Meredith 65 form
Luis 320 PR
Katie 85 PR
Gordy 285 Pr
Aimee 235 PR

Masters
Jodilee 63 Push Press
Terry 68 Push Press
EMOM for 5 Minutes
4 Burpees
Max Push Press (53#)
Jodilee 21 reps
Terry 15 reps

CFKOP iPad said...

6:30pm
TJ 115
Matt e 265
Lindsey 125
Erik f 275pr
Steph c form
Michal 185

Rachel Spring said...

7:30 Dudes after Dark

Mark Ch. 235# (to 13" Box)
Cline 205#
Dave 275#

Jason Lyons said...

Matt C: 225
Sarah: 105
Taryn: 135
Dr. Intensity: 245
Rich A: 295
Keith: 345

Mariana: 125
Lucy: 93
Giuls: 165
Melissa M: 125
Flounder: 195
Smilin' Alex: 115