3.09.2020

W.O.D. 3.10.20







For time: 
100 Double Unders
80 Ab-Mat Sit-ups
60 Calorie Row
40 GHD Hip extensions
30 Dumbbell Hang Power Cleans (35/50#)
20 Box jumps (20/24")
10 Bar Muscle ups
5 Rope climbs (15ft)

Community Notes:

On Friday, March 13th CrossFit King of Prussia will host THE MALTZ CHALLENGE in all classes, this workout will honor and remember Master Sergeant Michael Maltz, a U.S. Air Force PJ (Para-rescue)

On Friday the 13th, we will also offer a FREE SESSION open to all Military, Police and Law Enforcement officers at 1:00PM (CFKoP members welcome too!)

Quote: 
"I'd rather regret the things I've done than regret the things I haven't done." 
-Lucille Ball
at

7 comments:

  1. CFKOP iPad March 10, 2020 at 7:53 AM

    Ben B: 24:18 jmu rope pulls 15 Db clean dua
    Rahmon: 23:42 jbmu 35# db

    ReplyDelete
  2. CFKOP iPad March 10, 2020 at 12:30 PM

    9:30
    Mary h 21:34 50du Superman 25 muswing 3rc
    Jill h 18:42 su 50cal 30hip 25# muswing 3rc
    Emily 23:23 30# muswing
    Manisha 22:30 bnd mu 25#
    Jackie 19:21 60du 20 10bnd spull 20push
    Andrew t 22:11 50du pu Hookins
    Tola 23:23 40du 30hip 30# pull 2rc (first climbs!)
    Jenna 20:25 5mu

    ReplyDelete
  3. JennaMarch 10, 2020 at 2:29 PM

    Aimee 16:36 (25# db, 10 strict pu)
    Cate 18:29 (25#, 10 kip hspu/ 10 strict pu)

    Express
    Dana h 25:51 rx
    Fayth 22:01 (50 du, step up, 25# db, 10’)
    Susan a 23:04 (good morning, 17”, 25#, c2b, 3 rope)
    Steph c 19:59 (20#, 75, pull ups)
    Carl b 17:14 rx
    Pete d 21:47 (75du, ring mu)
    Pam g 19:45 rx
    Matt tax 23:11 c2b
    Matt t 21:37 (40 du)
    Tim h 20:20 sc
    Geoff 19:51 (35, su, band att)
    Meredith 21:16 sc
    Frank 18:23 rx
    Kevin h 18:08 rx

    Masters
    80/64/48/32/24/16/8/4 reps
    Dad 16:23 (20#, 13”, band, 12’)
    Gordy 17:35 masters rx
    Jerry 20:30 mua
    Ina 17:53 (15#, 17”, strict pu, 3 rc)
    Terry 17:41 (25du, 20# db, 3 rope climbs, band strict)
    Mom 15:29 (100su, 12#, step up, rope pulls)
    Anne b 16:48 (25 du, hpc, 20#, step up, pu, 10’ rope)

    ReplyDelete
  4. Jillian ArchibaldMarch 10, 2020 at 9:10 PM

    5:30
    Nick C. 19:58 sc
    Randy 17:34 rx
    Jen C. 21:26 superman
    Erin M. 21:46 DUA
    Jeff P. 15:12 rx
    Andrew M. 14:16 rx
    Sam F. 20:20 rx
    Ryan P. 22:12 MUA
    Shawna 22:08 sc
    Joe D. 18:16 sc
    Colleen 19:37 Band BMUA

    6:30
    Braden 17:42 rx
    Laura S. 21:46 17"/JBMU/50DUA/15#/RCA
    Natalie 21:15 5 strictPU+5 C2B
    Remer 15:47 rx
    Steph M. 21:56 25#/5BMU/25 back ext
    Chak 20:35 40#/strict pu/30 back ext/dua
    Bhargav 22:15 35#/pu/20 superman 20 back ext/dua

    ReplyDelete
  5. ManishaMarch 10, 2020 at 9:27 PM

    5:15/6a
    Jeremy D 18:06 Strict PU
    King 24:10 Band BMU/Supermans
    Mark 18:30 BMU Att
    Yex 22:42 50 DUA/30#/Band BMU att
    Theresa 23:29 Band BMU
    Mike S 25:47 35#/JBMU
    Jamie S 16:49 Burpee C2B Pull up

    Mak 21:10 20 Burpees/20 Hip/Step Ups/Pullups
    Colin R 18:57 Rx

    ReplyDelete
  6. UnknownMarch 11, 2020 at 9:28 AM

    Dan 19:52,75 dubs,#25,5BMU
    Marissa 20:58rx
    Shay 23:10,JMU
    Mark 18:37,#35,C2B
    Albert 24:00,3 pulls
    Mae 22:18,13in box,RR,rope pulls
    Alex 22:00,16 dubs,superman,13 in box, Fest bar,10ft rope
    Missy 22:52 scaled

    ReplyDelete
  7. JennaMarch 11, 2020 at 10:41 AM

    Nova
    Tyler 14:53 rx
    Kira 16:52 rx
    Cate 20:06 (band, 25#)
    Hannah 20:57 (25#, pu, 10’)
    Julia 20:40 (50 du, Superman, 15#, foot wraps, band pu)
    Alfred 21:09 (25#)

    430
    Roberto 18:45 (20#, Superman)
    Jilla 18:57 rx
    Micah 17:26 rx
    Natalia 19:36 (rr, Superman, 25#, 2min dua, step, pulls)
    Mchugh 23:00 sc
    Mike mit 23:40 sc
    Matty bo 23:45 (rom hip, 3 rc/ 2 att, hips to bar)
    Keith 24:58 rx
    Joe s 17:07 rx
    Dana d 21:14 rx
    Chris l 21:10 rx
    Samson 18:25 rx
    Jess m 19:46 (20 hip, 25#, strict band pu)
    Olan 22:30 (75 du, Superman, 1 arm clean)

    ReplyDelete