2.14.2017

W.O.D. 2.15.17

TEST DAY- RECORD RESULTS
2 RM Hang Squat Clean

Cash out:
50-40-30-20-10
Double Unders
Air Squats
(time cap 8:00 minutes)

 Community Notes:

 Join Shawna TONIGHT at 5:30PM 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: 
The heart has its reasons of which reason knows nothing. 
-Blaise Pascal
at

5 comments:

  1. CFKOP iPad February 15, 2017 at 10:44 AM

    9:30 AM

    Jackie H. 145# PR!,8:72 1/2 dubs
    Karen S. 70#,8:40 1/2 dubs
    Mary H. 85# PR!,8:60 1/2 dubs
    Jill H. 120# PR!,8:98 Rx
    Ina S. 65#,8:20 1/2 dubs
    Barb Z. 55#,8:70 2x singles
    Jess M. 75# PR!,8:63 2x singles

    Gordy

    ReplyDelete
  2. CFKOP iPad February 15, 2017 at 1:03 PM

    12:15 EXP

    Pam G. 140# PR,7:03 Rx
    Kevin H. 145#,6:18 Rx
    Kevin T. 165#,7:08 Rx
    Meredith H. 85#,7:58 SU
    Karen M. 105#,7:55 DUA
    Rich A. 250#, 4:56 Rx

    Gordy

    ReplyDelete
  3. Tim PFebruary 15, 2017 at 2:38 PM

    0515/0600/0700

    Manisha 85#, 7:06 Rx
    Mike S 125#, (8:23Rx) (cap)
    Kevin B 175#, 5:40 Rx
    Joe M 135#, 5:37 (30-20-10)
    Theresa 115#, 6:24 Rx

    Ben M 145#, 7:00 Rx (1/2 reps)
    Ellie H 125#, 6:10 Rx

    Kate K 110#, 6:45 Rx
    Paul D 155#(1x165 PR!), 6:20 Rx

    ReplyDelete
  4. JennaFebruary 15, 2017 at 10:13 PM

    Jilla 160.9pr/6:10 rx
    Cline 185/8:26 rx
    Esra 115pr/ 9:05
    Ashley mc 155pr/7:55
    Mike c 145pr/ 7:24
    Raj 145/ =) where'd you go!?
    Rob p 155/8:35
    Erik 165/ 8:35(1/2dubs)
    Heleen 85/8:35(15du)
    Borden 175/6:57
    Matt b 185/8:23
    Steph c 100 pr/ 9:00(20/r)
    Gnoh 125/5:14
    Kris k 123/ 9:27(20/r)

    Dave 215/7:30
    Marissa 123/6:52
    Keara 73/ 6:37
    Andrew 275/ 4:45
    Neil 220/ "forever"

    ReplyDelete
  5. Keith BFebruary 16, 2017 at 10:12 AM

    4:30

    Giuls 150 PR! 5:93/6:33 Rx
    McHugh 182 PR! 10:14
    Mooney 225 PR! 6:32 Rx
    Dave H 225 7:34 Rx
    Remer 205 PR! 6:43 Rx
    Anne B 76 PR! 7:02 1/2dubs
    Sarah W 95 10:13 1/2dubs
    Nicole m 105 PR! 8:48 1/2dubs
    Brian R 145 PR! 9:05 1/2dubs
    Jodilee 100 PR! 7:39 1/2dubs

    5:30

    Ryan S 175 PR! 7:10 Rx
    Jenna 135 PR! 7;51 Rx
    Alex T 95 PR! 8:48 1/2dubs
    Josh P 190 PR! 6:52 Rx
    Josh Mc 165 7:03 Rx
    Nicole N 95 PR! 7:20 Rx
    Rob C 245 PR! 7:20 Rx
    Matt E 205 7:40 Rx

    ReplyDelete