For time:
30 Overhead squats (95/135#)
7 Muscle-ups (your choice ring or bar)
20 Overhead squats (95/135#)
5 Muscle-ups (your choice ring or bar)
Community Notes:
On Saturday, September 9th CrossFit KoP will be participating in the Helen for Houston Fundraiser. Our WOD for the day will be Helen and all local CrossFitters, our members and their friends and family are invited to come and do the workout.
Class is free but we are asking all participants to pay a "drop in" fee in the suggested amount of $20. We will add all money collected for the day to our donation.
Bring cash or checks made out to CrossFit King of Prussia or donate directly here:
https://www.youcaring.com/harveyaffectedcrossfitaffiliates-918397
More information:
https://blog.beyondthewhiteboard.com/2017/08/30/helenforhouston/
Quote:
"If one can stick to the training throughout the many long years, then will power is no longer a problem. It's raining? That doesn't matter. I am tired? That's besides the point. It's simply that I just have to."
- Emil Zatopek
5 comments:
6am/7am
King 9:23 (115, jmu)
Kevin B 10:17 (115, bar mu)
Mark Sp 11:10 (105, jmubar)
Ellie 12:02 (70#, band)
Kat 11:18 (45#, trans)
Erika R 10:31 (35# trans)
Laura A 13:38 (95/85, jmu)
Dave B 10:26 (95, trans)
Neil D 11:57 (115, jmu)
8:30/9:30AM
Andrew 3:52 Rx- ring
Aimee 5:44 Rx -ring
Jenna 14:09 (band 75/FS 20)
Tim P 10:53 Rx - ring
Steph V 11:00 7 rounds/7 pullups/75#
Jackie 6:35 55# trans
Cate 14:10 Rx- ring
Jill H 10:41 65# JMU
Karen S 8:47 35# Trans (17'box)
Jonathan Pang 10:18 Rx- ring
Pam 11:00 85# 4/4 A-MU's
Mary H 7:38 45# trans
12:15 and Masters
Dana D 7:20 75# bar MU
Mike Sim 8:43 Rx Ring
Rich A 8:13 Rx Ring
Gordy 9:56 75 bar MU
Meredith 7:50 55/PU band
Kevin T 12:54 JMU /115# **** First Ring MU! Congrats!
Matt T 11:36 85# PU
Tim H 9:32 65# PU- RoM
Nicole R 8:46 45#/ring MU trans
Manisha 12:00 Ring MU pulls/Dips 55#
Tori 7:48 55# / transitions
Masters
AMRAP in 12
9 OHS 15#
7 Pull-ups
Dianne 5 JPU/RR
Dad 7 + 13 band PVC
Ina 8 +9 band
Terry 8+9
Anne 8 + 12 band
Barb C 8 band
Alan 9:04 25# Ro 24" box, rr and push-ups
Mike Mc 11:21 45# to 20" box, pull-ups and push-ups
Danielle 8:07 75# jumping bar mu
Caitlyn 8:58 60# pull-ups and push-ups
Sarmad 8:40 75# jumping bar mu
Mike Co 8:52 bar mu
Matt E 12:07 115# pull-ups and push-ups
Kris 14:24 65# jumping bar mu
Dave N 13:20 125# bar mu attempts (2 bar mu woo hoo!)
Gia 9:36 53# to 20" box, pull-ups and push-ups
🔨🔨
4:30/5:30pm
Keith 6:38 rx ring
Jill A 5:50 rx bar
Alicia 12:07 65# 3/3 bar MU
Alex Tu. 7:38 PVC PU
Olan 9:24 95/ bar MU
Nicole M 6:49 45# ring/transitions
Donna 6:14 45#/JbarMU 24"35#
Remer 10:34 rx
Rob C 9:00 115# bar MU
Josh P 12:12 95# bar MU
Josh S 9:06 95 bar MU
Mark St 5:51 95# bar MU
Giulia 13:44 rx
Lucille 7:34 35PUA
Adam 10:10 95/banded bar MU attempts
Laura S 5:38 45/PUA
Jess M 4:40 35#/ PUA
Lindsay 5:35 45/ PU
Twinnie 8:52 75/ bar MU
Kate S 5:49 31# PU-band
Alona 13:14 80# practice bar MU
Post a Comment