1.09.2018

W.O.D. 1.10.18

For time:
25 Back Squats (135/205#)
100 Double Unders
15 Back Squats
75 Double Unders
10 Back Squats
50 Double Unders


Community Events:
On Saturday evening (1/13), at 8:00PM please join us for a CrossFit KoP "Night Out" at the Great American Pub in Conshohocken.

On Sunday afternoon (1/14), at 11:00AM please join us at the box for the kick off of the Nutrition Challenge. We will also be running the workout "Cindy" at the 9/10 AM classes that day if you would like to make up that TEST DAY and the benchmark of the nutrition challenge.

Body Measurements and photos can be done before or after the lecture. 

Quote:
“All who have accomplished great things have had a great aim, have fixed their gaze on a goal which was high, one which sometimes seemed impossible.”
—Orison Swett Marden
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8 comments:

  1. Tim PJanuary 10, 2018 at 9:36 AM

    515 6am 7am

    Theresa L 10:25 105#
    Laura Alt 8:38 115
    Ben M 14:15 95 DU att, 95 su
    Katie M 15:10 35
    Manisha 11:11 75
    Alex P 14:40 65 last round 31 du
    Kevin B 8:08 135
    Ellie 11:08 105
    Holly 13:18 55

    Justin C 10:49 185
    Angelo 11:59 Rx
    Rich A 8:15 Rx
    Mark Sp 13:07 135
    Laura Smith 12:39 35

    Matt D 7:00 85
    Kevin L 10:51 95 DU scaled
    Marla 10:03 110
    Danielle G 9:25 115 (DU 75, 50, 25
    Anna C 10:42 65 air bike scale
    Kate C 10:08 75
    Jess M 10:01 85 (du 75, 50, 25
    TP 8:54 155



    ReplyDelete
  2. Tim PJanuary 10, 2018 at 10:10 AM

    All morning classes took this wod from the ground unless they were uncomfortable going from front rack to back rack with a heavy weight like this. The safety should be first of concern and then your ability to convert and receive the weighted bar on the back.

    ReplyDelete
  3. CFKOP iPad January 10, 2018 at 10:44 AM

    9:30 AM

    Byrnsie 13:08,145#
    Jackie H. 17:43,125#
    Kevin H. 10:33,205# rack
    Jill H. 16:34,105#

    ReplyDelete
  4. CFKOP iPad January 10, 2018 at 11:30 AM

    Gordy J. 9:16,155#

    ReplyDelete
  5. CFKOP iPad January 10, 2018 at 1:17 PM

    12:15 EXP

    Mike S. 11:53 Rx
    Pam G. 12:21,135#
    Meredith H. 12:52,105#,dua
    Mary H. 13:50,85#
    Pete D. 15:10,205#, 100 su/rnd
    Matt T. 13:17,125#,dua

    ReplyDelete
  6. JennaJanuary 10, 2018 at 8:46 PM

    Mike c 13:33 (135)
    Gia 14:05 (85,50-30-20)
    Alona 12:34rx
    Noel 19:12 (155)
    Madhu 14:30 (50/25,15,10dua)
    Erika 13:30 (85,1/2 du)
    Erik 14:10 (185,50-30-20)

    Julie r 11:04 (95/75-50-25)
    Neil 12:40 (20-15-10)
    Bryan s 13:24 (50-30-20/135)

    ReplyDelete
  7. Stephanie VincentJanuary 11, 2018 at 8:17 AM

    5:30PM
    Fayth B 12:46 75, 50/30/20 DU
    Steph C 9:57 85, 75/50/25 DU
    Rob C 13:15 155, 50/30/20 DU
    Shawna 14:10 95, 50/30/20 DU/DUA
    Steph M 10:08 105
    Allison T 11:12 123
    Mariana 10:25 125, 50/30/20
    Kyle G 11:30 135, 50/30/20 DUA
    RAJ 13:02 RX
    Joe M 13:33 65/SU

    All athletes took the bar from the rack.

    ReplyDelete
  8. Stephanie VincentJanuary 11, 2018 at 8:23 AM

    4:30pm

    From the rack..
    Mike M 14:44 135, DUA
    Alex Th 13:43 95, 50/30/20DU
    Alex Tu 15:05 75, 50/30/20 DUA
    Jess A 12:28 100, 2:00/1:30/1:00 Ski
    Joe C 13:48 135
    Cherie 11:26 63, 50/35/25 DUA
    Karen S 14:40 85, DUA
    Regi 11:22 RX
    Nicole M 13:18 95, 50/30/20 DUA
    Karen M 15:13 50/35/25 DUA
    Donna 10:52 95, 50/30/20 DU

    From the Floor...
    Remer 10:48 RX
    Dave H 16:49 RX
    Josh M 10:29 185
    Alicia 10:52 95, 50/30/20DU

    ReplyDelete