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.
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
8 comments:
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
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.
9:30 AM
Byrnsie 13:08,145#
Jackie H. 17:43,125#
Kevin H. 10:33,205# rack
Jill H. 16:34,105#
Gordy J. 9:16,155#
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
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)
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.
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
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