5.15.2018

W.O.D. 5.16.18


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) 

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
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6 comments:

  1. CFKOP iPad May 16, 2018 at 1:27 PM

    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

    ReplyDelete
  2. JennaMay 16, 2018 at 2:21 PM

    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)

    ReplyDelete
  3. Tim PMay 16, 2018 at 8:04 PM

    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)

    ReplyDelete
  4. Stephanie VincentMay 17, 2018 at 8:12 AM

    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

    ReplyDelete
  5. Stephanie VincentMay 17, 2018 at 9:59 AM

    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

    ReplyDelete
  6. JennaMay 17, 2018 at 10:24 AM

    Jilla 23:38 (75)
    Aimee 18:15 rx
    Cate k 19:41 (65, 15’)
    Jenna 28:40 (2mu,12-8-6,65)

    ReplyDelete