W.O.D. 1.2.19


 Three rounds for time of: 
  Row 500 meters 
 12 Deadlifts: Body weight 
 21  Box jump 20/24 inch box

CLICK HERE to compare to 2016.

Community Notes:
Welcome back from the Holiday!
If you missed our updates we have some great events on the horizon.
(click on the events below to read more)

Crossover Symmetry Clinic, Saturday 1/5, 9AM-12PM with Coach Gordy

Nutrition Kick Off, Saturday 1/5 at 11AM with Coach Aimee

NEW On-ramp, New year- New you! Begins Monday, 1/14 at 6:30 PM with Coaches Jenna and Steph

KOP Barbell, Cold Iron Weekend, Olympic lifting meet on Saturday, 1/26 and Lift off on Sunday, 1/27

  CLICK HERE to check out our 2019 test days.

"He who is not courageous enough to take risks will accomplish nothing in life."
– Muhammad Ali


Tim P said...

Ben M 14:06 (150#)
Sean S 12:32 Rx
Christine R 15:05 @115#
Manisha 13:51 Rx
Susan 14:30 Rx
Laura Smith 14:16@85#
Theresa 12:50 Rx
Kevin B 12:36 (seated row, 12 pull-ups, 21 sit-ups)

Laura Alt. 13:28 Rx
Alona 14:03 Rx
Jeremy 10:04 Rx
Colleen 14:14 @145# (stepups)
Brian S 12:20 Rx
King 15:18 (12 hspu sub)
Jeff G 14:47@135
Mike P 12:54 Rx

Marla 13:48 Rx
Anna 13:41 @135
Justin C 11:14 Rx
Lucas 12:50 Rx
Nikki 11:41 Rx
Alex B 14:40@145#, step ups
Jess M 14:15@115

CFKOP iPad said...


Mary H. 14:54,135
Julia C. 14:31,95
Tori C. 14:28,125,Stepups
Jackie H. 14:46,155
Andrew M. 10:30 Rx
Kevin H. 11:41 Rx
Donna G. 13:42 Rx
Mack 14:01 Rx

CFKOP iPad said...

12:15 EXP

Aimee L. 11:19 Rx
Keith B. 14:23,1K bike
Tim H. 14:31,1 K bike,185
Joe C. 14:43 Rx
Subhan 12:28,165
Ina S. 16:11,95,17
Larissa T. 15:30,95/75
Sam B. 11:03 Rx
Matt D. 11:33,Stepups
Matt T. 15:06 Rx
Meredith H. 15:07,165,Stepups
Alex T. 13:39 Rx
Nicole M. 15:44,135
Cherie C. 16:41,150
Jenna K. 12:17 Rx PR!
Jen H. 15:28,70,Stepups
Pete D. 11:59 Rx
Nikki 10:12,1K bike,155 Rx+
Nicole N. 19:07,115
Karen S. 16:40,115,Stepups
Steph V. 17:02,205,13
Dana D. 12:01 Rx

CFKOP iPad said...

Gordy 13:02,20”
Ryan 17:35 Rx
Moogan 18:41 Rx

Jenna said...

Mike t 13:41 105#
Kim 14:58 (105,13”)
Erik 16:03 rx
Braden 10:28 rx
Jp 10:36 rx
Greg a 12:23 rx
Chris s 11:59 rx pr
Mike c 13:37 (135)
Justin h 20:20 rx
Gia 16:27 rx
Liz 16:35 125#
Danielle 12:24 rx pr
Jeff h 12:40 rx
Yasmine 17:00 80#

Neil 14:14 rx
Mae 14:46 (step ups, trap bar)

Stephanie Vincent said...

Mike m 15:30 170
Jill H 14:25 rx
Sydney 18:40 rx
Julie R 13:34 rx
tunde 19:25 155
Amy 19:35 150, 13"
Alex Tu 17:05rx
Rey 18:01 185
Jessie 14:24 115
Vinnie o 14:34 rx
Jamie S 12:40rx
Micah 12:03rx
Randy 10:49 rx
Possum 11:47Rx
Neil Do 14:17 rx

Stephanie Vincent said...

Shawna 20:54 155/17
Esra 18:22 rx
RAJ 19:21rx
Rekha 18:30 80, 8"
Cass 17:19 150
Austin 18:22 rx (first RX)
Matt B 15:47 rx
Patricia 16:35 105/13
Joe S 10:35rx
Steph M 14:07 125
Kayla 9:42rx\
Remer 9:36rx
Cory 11:06rx
Mark Sp 12:41 rx
Caitlyn 13:55 125
Jeff P 9:08 rx
Jill a 13:50rx

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