11.29.2018

W.O.D. 11.30.18

Join us tomorrow for the Bro-Down - come out to cheer on your favorite KOP teams!
All regular classes are cancelled tomorrow (12/1) and will resume on Sunday (12/2).







Partner WOD: 
2 Rounds: 
Row 1,000m 
100 Push Press (75/55#) 
75 Overhead Walking Lunges (45/25#-plate) 
50 Toes to Bar

*Break the work up as needed* 
*One person working at a time*


Please stop by to support the bromances of KOP who will be competing on Saturday:
Keith Bombar and Josh McVoy
Micah Minich
Jon Pistilli and Mike Simonson
Braden Rall and Joe Smutek
Mike Remer
Brian Strauss and Neil Delucca
Michael Coveney and Manny Rosas
Ryan Samson
Kevin Hain and Pete Dilullo
Gordy Jamieson and John Banis (Pop- Pop)
Kevin Lukens and Sam Bowen
Jeffrey Paul and Alan Kiel
Noel Salgado
Mark Spak and Kevin Bray
Matt Toto and Kevin Toto

Quote: 
“Ambition is a dream with a V8 engine.” 
—Elvis Presley
at

6 comments:

  1. CFKOP iPad November 30, 2018 at 7:02 AM

    Jeremy /Sean 22:43 Rx
    Brian S/Kevin B 24:25 v-ups
    Nikki/Anna 22:44 Rx
    Mike S/Todd/Justin C 31:10 scaled

    Did/Justin C 22:04 Rx
    Danielle/Mike P 23:46 floor T2B/Rx

    ReplyDelete
  2. JennaNovember 30, 2018 at 10:43 AM

    930
    Tori and Manisha 30:20 (45#, 15)
    Mary and Patricia 27:57 (45#, rom ttb)
    Rich a/ jess a/ Jess m 31:13 (jess’ rom ttb)

    ReplyDelete
  3. Stephanie VincentNovember 30, 2018 at 1:48 PM

    Aimee and Steph 22:37 (rx/ scaled)
    Christine and Cherie 28:40 (45/30, knees up)
    Pete D and Greg A 27:51 (65/35)
    Nicole N and Lesley 30:00 (33/45, knees up)

    ReplyDelete
  4. CFKOP iPad November 30, 2018 at 5:06 PM

    3:30
    Jill h (kr) /vinnie (sc) 30:46
    Ina(sc)/ donna(kr) 25:20
    Liz/Gia 30:36 kr/rom

    ReplyDelete
  5. CFKOP iPad November 30, 2018 at 5:39 PM

    4:30
    Sydney/grace 29:07 kr
    Roberto/king 26:14rx
    Mike m(sc)/Karen m (kr) 30:10
    Tunde(sc)/ Kate s (rom) 28:44

    ReplyDelete
  6. Justin CampanelliNovember 30, 2018 at 10:51 PM

    7 am
    Kevin L/ Sam B: 24:24 KR
    Raj / Esra: 27:16 k2c
    Amanda / Kat: 27:28 sc
    Colleen / Mac: 24:47 Rx / sc
    Jeff / Joelle: 28:)= :) 45, 25, kr
    Alex B / Missy: 26:28 45, 15, KR
    Marla / Joe: 25:12 RX / 65, 25
    Karen / Matt: 28:58 55/ 35, 25

    5:30
    Amy / Tom: 28:40
    Faythe / Steph C: 27:04 sc
    Steph M / Caitlyn B: 25:40 sc
    Jeff P/ Andrew m: 18:56 RX
    Kayla C / Adam R: 20:20 RX
    Austin / Cass: 26:31 sc
    Alison K / Jill A: 22:57 sc / RX
    Cline / Trini: 29:51 sc
    Jaimie S / Sam: 24:18 sc

    6:30
    Arvind / Chak: 34:11 sc / rx
    Kim / Sara J: 29:17 sc/ sc
    La/ Dansam 25:30 rx

    ReplyDelete