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