10.03.2016

W.O.D. 10.4.16



4 Rounds of a...
3 Minute AMRAP:
20 Calories Air Bike
15 Box Jumps (20/24")
10 Power Snatches (95/135#)
*****
Rest 3 minutes between rounds

 Your score is the total number of reps for all 4 rounds. Begin back at the Bike each round.

Community Notes:
Join us on Saturday October 8th at 9:30 AM at Road Runner Sports in King of Prussia for a FREE workout, some light refreshments and a great Discount! All CrossFit KoP members (and their friends and families) will save 10% on their whole purchase- 20% for VIP family. Address: King of Prussia Town Center, 155 Village Drive #150, King of Prussia, PA 19406 

Quote:
Whether you think you can or you think you can’t, you’re right.
—Henry Ford
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8 comments:

  1. CFKOP iPad October 4, 2016 at 7:07 AM

    Sarah w 152(row, step,35)
    Manisha 102'(50,step)
    Danielle 147 (hang 55)
    Katie m 85(45)
    Jeff 161(115)
    Jon p 157(115)
    Theresa 150(65)
    Mike San 145(75)
    Ellie 150(55)

    ReplyDelete
  2. ManishaOctober 4, 2016 at 12:00 PM

    9:30a
    Jackie 143 (80#)
    Julie R 153 (65#)
    Mike C 149 (75#)
    Kevin B 180 (75#)
    Emma 124 (20cal 1st Rd/15cal, 13", 35#)
    Jill H 141 (65#)

    -Manisha

    ReplyDelete
  3. Aimee LyonsOctober 4, 2016 at 2:39 PM

    12:15 and 1:00 Masters
    Erika 140 65#
    Panos 175 20" 115#
    Mike Sim 176 rx
    Chris H 152 45# 17"
    Jessie 127 55# 10 cals
    Pam G 156 85#
    Tim H 160 95#
    Nicole R 117 45#/ 10 cal
    Seba 114 13/20# 45# 10 cals

    Masters
    4 Rounds
    10 cals, 10 box jumps 10 PP
    Pam 15:05 35# 13"
    Terry 10:55 45# 17"
    Bob Glasser 10:40 35#/13"

    ReplyDelete
  4. CFKOP iPad October 4, 2016 at 6:34 PM

    430

    Mike M 187, 75#
    Anne B 151, 17", 40#
    Dave H 168 Rx
    Dana 195, 15 cal 35# kbs
    Shawna 135, step ups, 65#
    Rita 100 17", 53#
    Nick 149, 35#
    Miranda 239 20 cal row, 44# Russ kbs
    Josh M 197, 20 cal row, 95#
    Sean 163, 20 cal row 115#
    Samson 179, 20 cal row, 95#
    Jill her 152, 20 cal row 55#
    Marissa 117, 65#
    Justin R 151 Rx
    Laura 164 85#
    Jess A 159 13", 45#
    Keithie 158 Rx
    Karen 169, 13", 63#

    🔨🔨🔨

    ReplyDelete
  5. Keith BOctober 4, 2016 at 6:36 PM

    5:30

    Ghouls 121 (10cal)
    Alex 127 (10cal) 45#
    Flounder 130 (10cal) 20" 95
    Josh P 147 (15cal) 95#
    Alison 129 (10cal) 17" 85#
    Noel 154 (15cal) 20" 45#
    Patrick 163 Rx

    ReplyDelete
  6. Rachel SpringOctober 4, 2016 at 8:36 PM

    DUDES AFTER DARK!
    Nice big class tonight and lots of support for fellow athletes! Awesome job, Dudes.

    Cline 161 (105#)
    John McH 150 (105#)
    Dave N 167 (105#)
    Chris D 163 (105#)
    Phani 132 (53# hang)
    Ravi 105 (53#, 20")
    Ranjith 115 (45# hang, 20")
    Bryan S 138 (65#)
    Angelo 153 (95#)
    Rob C 135 RX
    Nick 142 (sub pushups for snatch)

    ReplyDelete
  7. Paul Dziewisz - Active Personal FitnessOctober 4, 2016 at 10:08 PM

    Paul D (7am) 173 (20"box, 95#)

    ReplyDelete
  8. Stephanie VincentOctober 5, 2016 at 11:31 AM

    6:30pm
    Alexis 139 15cal/65
    Josh S 145 115
    Alicia 146 73
    Therese W 105 10cal/10rep 17" box/35
    Alan 103 10cal/10BJ 13"/43#HPC
    Wendy W 126 15cal/45
    Matt E 159 Rx

    ReplyDelete