1.11.2018

W.O.D. 1.12.18





8 Rounds for time of: 
8 Ring Dips
8 Push-Ups 
8 Overhead Squats (75/115#)

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:
“Success is the progressive realization of a worthy goal or ideal.”
—Earl Nightingale

6 comments:

  1. 7am
    Jess m 20:23 (sn,band,35)
    Kevin l 25:36 (band,15)
    Raj 22:32 (band)
    Danielle 18:02 (sn,band)
    Kate c 23:20 (55,band,sn)
    Esra 24:57 (band,65,sn)

    ReplyDelete
  2. 5:15a/6a
    Laura S 19:02 Band/Snake/55#
    Alex P 23:18 Band/snake/55#
    Holly F :) Band/45#/Snake
    Ben M 17:13 Band
    Mike San 24:58 75# dropped to 45#/bands
    King 19:53 95/Band
    Ellie 23:35 band/rom/65#
    Kevin 19:46 Rx
    Theresa L 18:39 Band

    Laura A 22:03 3rds rx/band
    Emily A 19:06 Band/Parallettes/Box PU/15#
    Mark Sp 22:54 band/95
    Jeff B 20:45 Band/75#

    ReplyDelete
  3. 930
    Jilll H 21:45 (55,band,sn)
    Mary H 18:56 (45, band,sn)
    Kevin H 20:02 (45,17" box)
    Jackie H 20:47 (95 fs, 8 ghd, 8 cal bike)
    Brian R 16:17 (35# to 20" box, sit ups)
    Edwin 19:55 (45, rom dips)
    Connie 15:31 (pvc paralette, knees)
    Tori 24:08 (55,band,sn)
    Julie R 21:19 (55,band,sn)
    Mike Sim 18:30 rx
    Pam G 24:08 rx
    Denise W 19:55 (55,band,sn)

    12:15
    Olan 24:59 (95)
    Katie M 18:23 (35, incline pu, band)
    Tim H 19:27 (6rds, 45,band,snake)
    Jessie 16:31 (55,band,sn)
    Alicia 18:53 (63, rom)
    Lauren D 19:23 (65,band,sn)
    Meredith 16:42 (55,band,sn)
    Meggan 15:56 (45,band,sn)
    Pete D 19:29 rx
    Alona 22:10 snake, floss
    Steph V 17:12 (33, box pu)

    ReplyDelete
  4. Joe t 24:49 75
    John m 20:46 bnd/sn/75

    ReplyDelete
  5. 3:30pm
    Joe T 24:49 75
    John M 20:46 Bnd/Sn/75

    4:30pm
    Josh M 14:34 95
    Caitlyn B 17:36 bnd/inc/55
    Keith B 17:56 Rx
    Mark St 16:16 75
    Lindsey J 15:29 50/bnd/inc
    Mike M 18:35 FS65/bnd/sn
    Remer 18:09 Rx
    Karen M 20:34 55/inc/bnd
    Donna G 15:49 50/inc/bnd

    ReplyDelete
  6. 5:30
    Amy w: 14:44 65# box dips (thanks for coming in!)
    Dawn K: 16:13 Front squat, sit up for dip (thanks for coming in!)
    Jilla: 15:19 RX
    Kyle B: 23:29 knee pushup, box dip, 25lb dumbbell frontsquat
    Kat: 20:02 1/2 35 1/2 15 OHS knee pushup, band dip
    Madhu: 23:50 box dip+pushup, 35lb
    Josh S: 17:50 95#

    6:30:
    Sean S: 28:41 banded dip
    Mike R: 25:19 banded dip, 95
    Neil D: 26:59 5 rnds banded dip 3 rnds 16 situp
    May: 24:21, 16 lunge (26kb) 75FS, situp

    ReplyDelete