#blackoutWoD
Skill: Ring Dip
5 Ring dips on the minute for 5 Minutes
WOD:
21-15-9
Box Jump (24/30")
Shoulder to Overhead (95/135#)
Hand Release Push-ups
Community Notes:
Join us tomorrow, Valentines Day (2/14) for our 9th Annual Valentines Day Massacre.
Feel free to bring your significant other, partner, friend, relative or enemy...to give CrossFit a try. Even if you don't come with a partner, You will be paired up with someone. There will be FREE babysitting available at 9:30 AM today!
We will scale this based on level and ability for new comers. This is a FREE class for first timers who come with a current CFKoP member!!
Join Shawna at 5:30PM on Wednesday (2/15) in the Annex Upstairs for one hour of Mobility work, YES you all need it!
There will be a CrossFit KoP Social at 7:00PM on Friday night (2/17) at the Conshohocken Brew Pub-(across from the gym)...we will celebrate the end of the nutrition challenge!
Quote: Join Shawna at 5:30PM on Wednesday (2/15) in the Annex Upstairs for one hour of Mobility work, YES you all need it!
There will be a CrossFit KoP Social at 7:00PM on Friday night (2/17) at the Conshohocken Brew Pub-(across from the gym)...we will celebrate the end of the nutrition challenge!
They invented hugs to let people know you love them without saying anything.
-Bil Keane
5:15a
ReplyDeleteTheresa L 9:58 85#
John K 9:43 115#
Dianne M 11:03 20"/35#/knee
Mike San 14:11 27.5"/95#
Jason L 11:16 24"
9:30 AM
ReplyDeleteKaren S 11:59 55#
Kate K 10:50 75#
Alejandra 10:57 55#
David C 9:20 24"/63#
Jill H 12:00 85#
Jackie H 9:28 65#
Mary H 9:56 65#
Manisha 12:46 70#
3:30
ReplyDeleteTim P14:05 Rx
Erik F 12:28 115#
Barb Z 11:18 35# 13"
Jodilee 10:10 45# 20"
Ina 9:58 15# 17"
Dana 11:20 Rx
Nicole 10:18 55#
Blackout wod
ReplyDelete3 --1:00 minute rounds
Wallball
Push jerk
Box jump
Toes to bar
Hand release push-up
Ryan 195
Mooney 218
Olan 205
Remer 235
Dave 234
Jenna 219
Laura A 243
Julie R 227
Aileen 226
Marissa 212
Joe m162
Justin R 228
Mike M168
Therese N 195
Alex T 219
Jess A 175
5:30
ReplyDeleteMariana 11:22 75#
Twinnie 10:45 75/65#
Jill A 11:19 Rx
Shawna 13:59 75#/13"
Matt B 13:20 Rx
Josh P 10:32 95#
Alexis 11:29 65#
Arya 11:58 15#/13"
Rob C 10:45 Rx
Mark S 8:16 115#/24"
Maggie 9:05 Rx
Giulia 10:24 Rx
6am
ReplyDeleteJeff B 8:28 115
Katie M 13:01 13:01 20" 60 Incline
Ben M 12:29 100, snake
Becca Ouchie
7am
Anna 12:41 20"step 53 incline
Joe C 13:25 115
12:15
Meredith 11:19 17" 65 snake
Rich A 8:13 almost Rx (for hand release for first 5-7)
Kevin B 8:48 105
kevin H 9:31 115
Mike Co 9:24 24" 95 Snake
Nicole R 12:10 20" 53 incline
brian R 13:05 20" 75 Snake
630
ReplyDeleteAndrew C 6:00 rx
Ash 13:21 rx
Kalen 9:43 rx
Borden 10:36 24", 115#, knee pu
Danielle 13:20rx
Donna 11:10, 17", 65#
Mike Roth. 12:33 115#
Jen S 7:55 20", 55#
Alona 11:27 85#
Cline 13:19 120#
Dave N 12:30 rx
Ryan A 11:49 24"
Steph C 9:18 17", 55#
Jon P 9:14 rx
Rob P 13:40 115#
Tia 10:59 85#
Raj 10:12 20"
Noel 13:18 95#