2.02.2017

W.O.D. 2.3.17





 Deadlift 
10-10-10

then:
for time
2 Rounds of:
21 Deadlifts (135/185#)
15 Burpees over the Bar
9 Bar or Ring Muscle ups (your choice)

Community Notes:
Don't forget to sign up for the CrossFit Games OPEN!
CLICK HERE to sign up today!

All weekend classes will be held in the Annex, CrossFit KoP is hosting MAXlift on Saturday and the OLD FOLKS Open on Sunday.

Quote: 
"If you aren't going all the way, why go at all?" 
 -- Joe Namath, Hall of Fame football quarterback (1965-1977)
at

7 comments:

  1. ManishaFebruary 3, 2017 at 8:01 AM

    6am
    Mike SIm 275 8:57 Rx (Ring)
    Mike San 185 11:43 155#/box jmu
    Kevin B 195 6:05 box JMU
    Becca N 155 13:18 box JMU
    Joe M 165 9:35 135/Transitions/Dips
    Theresa L 165 8:20 Box JMU
    Jon P- 275 14:15 Rx (Bar)
    Ben M 195 15:53 145/Box JMU

    ReplyDelete
  2. JennaFebruary 3, 2017 at 8:03 AM

    7am
    Brian s 235/7:55(185/box jmu)
    Paul d 215/11:00(185,box jmu)

    ReplyDelete
  3. Aimee LyonsFebruary 3, 2017 at 10:45 AM

    Mary H 115 10:05 bma
    Kevin H 315 10:23 band bar mu ring 3/4
    Ryan A 405 trap bar 10:12 jmu
    Jackie H 225 9:31 c2ba
    Jill H 225 9:36 c2ba floss
    Manisha 145 9:41 125# 6 band bar mu
    Barb Z 115 8:27 65# band strict

    ReplyDelete
  4. Aimee LyonsFebruary 3, 2017 at 2:22 PM

    Gordy 295 8:48 Rx
    Denise 165 8:43 95# pu
    Dave N 255 14:08 band bar mua
    Noel 225 10:02 135# rom
    Nicole M 125# 7:12 95# band ring dip
    Nicole R 105 7:41 65# band dip
    Meredith 125 9:43 100 band pu
    Karen 185 8:46 pu
    Pam G 225 9:57 Rx
    Jessie 165 8:52 85# mua

    ReplyDelete
  5. JennaFebruary 3, 2017 at 5:43 PM

    Tim H 275/ 9:39 (kip swings)
    Jodilee 145/ 10:42(trans,110)
    Charlene 45/ 11:59 (45/rr/burpee)-- great first class!!
    Mike Remer 255/10:33 rx
    Erik 275/ 11:23(jmu box)
    Aileen 205/8:46(jmu box)
    Dennis 245/ 7:00 rx
    Alex 205/ 8:15 (155,jmu)
    Rob C 285/ 10:10 (jmu att)
    Mike M 225/ 12:05(jmu box)

    Mark Spak 185/ 10:28 (jmu box/155)
    Rich A 305/ 7:59 rx
    Justin 225/ 9:10 (165/jmu box)
    Regi 135/ 9:25 (115/mu stuff)
    Jess A 175/ 10:34 (115/ ring dip)
    Alejandra 135/ 9:09 (95/jmu box)

    ReplyDelete
  6. UnknownFebruary 3, 2017 at 7:15 PM

    Hey all,
    I apologize, I left my shoes in the gym again. They are a well broke in pair of black do-wins. Would someone be so kind as to set them aside somewhere for me?

    Thanks,
    Borden

    ReplyDelete
  7. Keith BFebruary 4, 2017 at 11:37 AM

    4:30

    Danielle 185 9:01 emu
    Jill 215 10:40 Rx
    Jen S 105 7:53 105
    Shawna 175 13:45 jmu
    Ashley Mc 225 8:25 emu
    Borden 255 9:39 emu
    Alone 195 14:09 bmu
    Kara 155 8:45 11 emu
    Andrew 215 7:28 Rx Rings
    Alicia-Marie 365 10:22 emu

    6:30

    Cline 285 10:42 emu
    Stacie 115 11:00 85 RR
    Natalie 85 :)
    Marissa 185 9:05 emu

    ReplyDelete