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
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6 comments:

  1. CFKOP iPad March 22, 2016 at 7:56 AM

    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

    ReplyDelete
  2. CFKOP iPad March 22, 2016 at 11:02 AM

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

    ReplyDelete
  3. Aimee LyonsMarch 22, 2016 at 4:35 PM

    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

    ReplyDelete
  4. CFKOP iPad March 22, 2016 at 7:33 PM

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

    ReplyDelete
  5. Rachel SpringMarch 22, 2016 at 8:40 PM

    7:30 Dudes after Dark

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

    ReplyDelete
  6. Jason LyonsMarch 22, 2016 at 9:12 PM

    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

    ReplyDelete