5.10.2017

W.O.D. 5.11.17





 Welcome Manny
 Welcome Holly F



Welcome Alex


5 Rounds for time of:
15 Ring Dips
15 Kettlebell Swings (53/70#)
15 Thrusters (95/135#)

(Time cap 18:00 Minutes)

 Community Notes:
Please join us for "PROM" on Friday night (May 12th) at 7:00PM. This is a FREE event for all CrossFit KoP members, bring your friend or significant other or come solo!  We will dance, drink and socialize. Bring something to share (food or drink), dress is "vintage thrift" or whatever you choose and get ready to dance the night away!

THERE WILL BE NO 5:30 AND 6:30 PM CLASSES TOMORROW (5/12)--but join us to decorate for PROM!

Quote:
Energy and persistence conquer all things.
-Benjamin Franklin
at

6 comments:

  1. Tim PMay 11, 2017 at 8:25 AM

    6am
    Mark Sp. 4+2 (75#/band/44#kb)
    Kevin Cy 3+4 (parellettes/115#)
    Kevin B 4+33 (band/95#/53#kb)
    King 4 (95#/band)
    Jeff B 4+4 (95#/band)
    Katie M 3+38 (50#/parellettes/band/44#kb russian)
    Theresa 4+6 (65#/band/44#kb)
    Ellie 4+20 (70#/2floss/44#kb)

    ReplyDelete
  2. Aimee LyonsMay 11, 2017 at 2:06 PM

    9:30
    Nicole N 2+15 in 14 53# 35#band
    Jill H 3+5 75# 7 dips
    Jill B 18:00 45#/26#/band
    Mary H 3+38 55# band 44#
    Michael R 3+5 7 dips 53# 95#
    Ashley C 4+2 35#/23#/26# 10 reps paralette dips

    ReplyDelete
  3. Aimee LyonsMay 11, 2017 at 2:06 PM

    12:15
    Denise 3+7 65/53/band
    Mike Sim 3+37 Rx
    Miranda 4 fs65# 44#band
    Pete D 3 10ring dips 65#/44#
    Nicole R 3+20 45#\ 11thrusters 35#band
    Tim H 2+42 band russ 95#
    Pam G 3+3 Rx

    ReplyDelete
  4. Aimee LyonsMay 11, 2017 at 2:07 PM

    AMRAP IN 18min
    5 Pass throughs
    10 Thrusters
    15 Kbs
    Barb C 3+15 35/26#
    Ina 4+25 45/26#
    Terry 4+15 53+, 45/26#

    ReplyDelete
  5. Aimee LyonsMay 11, 2017 at 6:29 PM

    Barb C 3+15 35/26#
    Ina 4 4+25 45/20#
    Terry 4+15 53+ 45/26#
    Giulia 3+15 35/65#
    Kat 18:00 35/18# parall rom
    M Remer 2+4 115#
    Angelo 4+24 95# 53#
    Nicole M 4+10 35/53# band
    Michelle H 17:50 FS 35/26# par
    Holly S 2+37 Rx
    Holly F 4 23/26# paralette
    Keith B 3+33 115#
    Manny 2+36 75/35# band
    Alex :) 4 or 5 35/26# paralette

    ReplyDelete
  6. CFKOP iPad May 11, 2017 at 8:29 PM

    530

    Shawna 3+13 bnd, 44/55
    Mark C 3+40 bnd/44/95
    Chris 3+32 bnd/53/105
    Mooney 17:54 53/95
    Aileen 4 bnd 75#
    Josh M 3+37 115
    Donna 3+40 bnd/35/55
    Jilla 3+15 53 Russ/95 FS

    630
    Rob 2+11 Rx
    Christa 4+30 bnd/26/45
    Tia 3+12 bnd/43/65
    Chico 3+2 bnd/53/75
    Steph C 4+1 bnd/35/55
    Matt E 3+8 bnd/95
    Mike C 3+27 bnd/53/95
    Lindsey 4 bnd/35/55
    Sarmad 3 bnd/35/85
    Alona 3+8 bnd/75
    Raj 2+38 bnd

    730
    Caitlyn 3+30 bnd/26/55
    Joe M 2+36 44/75
    Noel 3 44/95
    Andrew 4+32 Rx

    🔨🔨🔨🔨

    ReplyDelete