It's time to start thinking about Memorial Day Weekend...
no better place to spend it then at CrossFit KoP!
We have lots of varied offerings....see you then.
For Time:
4 Ring Muscle-Ups
16 Deficit Handstand Push-Ups
3 Ring Muscle- Ups
12 Deficit Handstand Push-Ups
2 Ring Muscle- Ups
8 Deficit Handstand Push-Ups
(ladies use -2- 45# plates/ men use -4- 45# plates)
(ladies use -2- 45# plates/ men use -4- 45# plates)
Rest 3 Minutes then...
4 Rope Climbs (20')
16 Thrusters (95/135#)
3 Rope Climbs (20')
12 Thrusters (95/135#)
2 Rope Climbs (20')
8 Thrusters (95/135#)
Quote:
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger
6 comments:
9:30
Anna C. 25:00,55#,struggle,3,2,1;15’rc,trans
Suzanne M. 34:23,65#,7rc,25#+1 abmat,trans
Mary H. 24:04,35#,strict hspu 3 abm,15’ rc,trans
Gina W. 25:00,Sc hspu,15’ rc,trans
Jackie H. 18:46 SCAF
Connie V. 28:08,3 abm,65#,trans,4 pulls
Steph V. 16:54 SCAF
Lesley B. 18:30, scaled
Jess A. 23:01, scaled, 55#
Cal A. 29:46,trans,box hspu,135/115,20/15
12:15 EXP
Rich A. 31:40,all but 15 thrusters and 2 rc, RX
Kevin T. 28:48,115#,rum att,1x45# plate
Pam G. 26:34,reg hspu,neg pull-ups
Jessie S. 21:26,65#,3 abm,trans,15’
Sam B. 21:35, 8-6-4 ring dips,stinkbug,5-5-5 rc att, 115#
Pete D. 32:45,105#,1x45# pl,trans,7 rc
7am
JP 33:36 (ROM)
JB 25:15 (55, dips, rope pulls)
Megan O 22:01 (trans)
Raj 24:43 (trans, 2ab, 15' 2-1-1, 85)
Esra 27:27 (dips x2, sb,65,2-1-1 to 15')
Neil Do 27:40 (sb, dips, 95, rope climb 15 ish)
Derek 21:49 (1ab,95)
Nikki 23:45 (strict pu, hspu, trans)
Kevin L 26:52 (95,trans,sb)
Matt D 19:32 (65, kick ups, 1/2 sb, trans, 15' 3-2-1)
515/6:00am
Brian S 18:17 (2x45s, jmu, 95#, 15')
King 23:25 (95#, hspu--)
Kevin B 20:06 (95$, hspu)
Ben M 31:26 (95#, 2abmat, jmu)
Manisha 27:17 (2abmats, RMU alt, 65#)
Holly 16:00 (self capped, 3rope climbs to 15')
Jeremy 26:06 (115#, scaled hspu)
Dana D 26:06 (80#)
Ricardo A 32:22 (95#, 25# plate x1, 15', abmat)
Justin C 25:25 (hspu 35# plate)
630pm
Jeff P 25:55 rx
Andrew M 24:08 rx
Jen C 23:15 (3-2-2 rca, 1ab, trans x2)
Gia 22:36 (2-1-1 to 15', trans, 70, 2ab)
Greg A 30:31 (dip/95/2ab)
Mike L =]
Emily G 28:56 (push ups, 55,foot wraps, band dips)
Alona 26:28 (3ab, jmu)
Noel 28:36 (1ab,105,-1 rc)
Chak 25:03 (3-2-1, push ups, 85, x2 dips)
730
Abby 18:15 (x2 band dips,sb/ push ups, foot wraps, 15#)
Therese 26:47 (55, x2 dips, 2ab+pl,rac 3-2-1)
- Jenna
4:30pm
Mike M 20:20 85lb, 3/2/1 20' RC, Boxhspu
Dani A 15:59 ScAF 65
Donna G 16:35 ScAF 55
Cameron H 22:08 RR&bndRDx2, Boxhspu, 2/2/1RC/55
Julie R 18:59 ScAF 75
Alex Th 20:)0 ScAF 65
5:30pm
Braden R 27:26 1ABM
Joe S 24:30 HSPU
Kyle G 26:47 2ABM/Trans+Dip/95/15'
Sam F 25:08 Trans+Dip/2abm/65/15'
Alicia 24:34 MUA/HSPU/65/15
Keith B 26:57 15'
Remer 25:00rx
Mike Co 19:52 BndDip&RRx2/Pushup/15'/75
Madhu 25:30 pushup/rr&BndDipx2/RCA 3-2-1/43
Jilla 23:38 (75)
Aimee 18:15 rx
Cate k 19:41 (65, 15’)
Jenna 28:40 (2mu,12-8-6,65)
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