2.16.2017

W.O.D. 2.17.17








 "Helen" -TEST DAY RECORD RESULTS
Three rounds for time: 
Run 400 meters 
21 Kettlebell swings 35/53#
12 Pull-ups

Skill Cash out:
60 Pistols

Community Notes:
There will be a CrossFit KoP Social at 7:00PM TONIGHT at the Conshohocken Brew Pub-(across from the gym)...we will celebrate the end of the nutrition challenge, friends and community!

Quote: 
"Success is walking from failure to failure with no loss of enthusiasm." 
-Winston Churchill
at

6 comments:

  1. ManishaFebruary 17, 2017 at 7:15 AM

    6a
    Theresa L 10:36 Rx PR! 2:01
    Kevin B 10:48 rx PR! 5:52 plate under heel
    Mike San 14:16 Rx PR 4:35 13"box
    King 10:43 Rx PR 4:04 13"box
    Briana K 14:09 Rx 7:56
    Ellie 13:09 Rx 4:39
    Becca 16:11 Rx 4:33 13" box+35lb plate
    Dana D 10:01 Rx PR 5:34
    Ben M 16:58 band 9:45 ball +plate

    ReplyDelete
  2. JennaFebruary 17, 2017 at 8:01 AM

    7am
    Alex l 13:05 rx/ 2:55
    Meggan 15:33 (band)/ 5:56 (ski poles)

    ReplyDelete
  3. Aimee LyonsFebruary 17, 2017 at 11:31 AM

    Jackie 14:45 Rx (6:21 Rx)
    Jill H 14:24 Rx PR! (6:45floss)
    Michael R 11:02 Rx Pr! (3:20 15")
    Jess M 13:08 green 18# (4:00 5reps band 8")
    Elizabeth 13:40 18# RR
    Mary H 14:36 rom pu 35# (4:21 17")
    Tim P 8:48 Rx (3:19Rx)
    Manisha 13:05 Rx (6:45floss)
    Jodilee 13:47 35# RR (2:15 30 band)

    ReplyDelete
  4. Aimee LyonsFebruary 17, 2017 at 2:01 PM

    Pam 9:24 Rx
    JP 9:31 Rx
    Kristen 13:51 green
    Brian S 9:40 Rx
    Tim H 15:50 30cal bike, pua
    Meredith 13:26 200m, green
    Miranda 16:46 400m row
    Andrew 9:05 Rx
    Keana 13:00 Rx
    John Mc 11:45 RR

    ReplyDelete
  5. CFKOP iPad February 17, 2017 at 7:33 PM

    530

    Laura A 9:29 RX PR 3rd on the board (3:15 rx)
    Donna 12:47 bnd
    Rob C 12:27 Rx PR
    Danielle 14:08 rom PU
    Josh M 9:47 Rx
    Steph C 15:07 Rx
    Shawna 15:28 rom PU

    630

    Rachel 10:02 Rx pr!
    Bryan 12:07 35#
    Cline 15:01 Rx
    Heleen 12:58 26#, bnd
    Esra 15:28 bnd
    Ash 12:16 Rx
    Dave N 13:09 pr (2:36 Rx)

    🔨🔨🔨

    ReplyDelete
  6. JennaFebruary 17, 2017 at 8:58 PM

    330
    Alex t 12:51(rom)
    Dennis 10:37 pr rx
    Aileen 13:23 rx
    Julie r 13:17 rr
    Laura p 8:44 rx
    Alicia 11:06 rx

    Giulia 10:45 rx pr
    Marge 8:59 rx pr
    Mark m 15:16 (44)
    Mike r 10:35 rx
    Ryan a 15:34 rx
    Karen 15:34 (row)
    Alejandra 16:00 rom
    Mark 10:10 rom
    Josh p 13:11 pr rx
    Joe c 11:22 rx pr
    Nicole 16:04 rx


    ReplyDelete