AMRAP in 5 Minutes:
5 Power Snatch (65/95#)
5/7 Calories Ski
rest 3:00 minutes
AMRAP in 5 Minutes:
7 Ring Dips
7 Squat Cleans (65/95#)
rest 3:00 minutes
AMRAP in 5 Minutes:
9 Toes to Bar
9 Push Jerks (65/95#)
Community Notes:
Saturday 11/6 we are hosting our first competition back since Feb 2020!
The Dudes and Dames Competition.
Come out to cheer on your fellow CrossFit KOPers and spectate.
Heats begin at 8:30 AM.
Class Saturday 11/6 (9 AM) will be held at the Lyons Den, 555 w. Beidler Rd, KoP.
There is NO 7 AM Comp Class.
Saturday at 7:00PM all members are welcome for a BON FIRE at the Lyons Den.
Bring something to burn, and share some food and drinks!
Quote:
"The difference between the impossible and the possible lies in a man's determination."
- Tommy Lasorda
6 comments:
6:30
mark 5+3 rx, 3+9 rx 4+3 toes to post
jamie 6+1 rx 5+8 pushup 6 v-up
kamilla 4+5 55#, 3+6 box dip , 4 knee up
Kate 4+5 rx , 3+10 box dip , 5+8 toes to post
9:30
Christine 5+1 rx ,4+5 Rx, 4+16 Rx
Cate 5+1 rx , 3+8 rx 6 RX
aimee 6+5 FS 73#, 5 row slam ball 20#
Jackie 5 Rx, 3 4dips, 4+9 TTB ROM
Em G 4 +3 RX , 4+7 box dips, 5+1 4TTB 3KU
Alex 4+8 RX, 4+8 box, 4+12 ROM
shannon 4 35#, 4+5 box, 4+2 KU
noon
Ben b 4RX, 3+10 RX, 3RX
Mattybo 5 Rx/ 3+3/ 4+3 ROM
Rich A 5RX/5RX/ 4+6 RX
Meredith 5RX/ 4+5 band/ 3+14
Dana 4+6 Rx/ 4+7 pushup / 4+13 RX
Taylor 5+5 RX/ 4+5 RX RX/ 3+6 RX
Pete D 5 RX/ 4+8 RX/ 4+8
reverse order
Jill H 4+9 55 ROMTTB/ 5+3 55# / 4 box dips 55#
leda 5+3 55#/ 4+5 55#/ 3+1 ROM 55#
Ryan s 4+12 RX/ 4 RX/ 3+10 RX strict
Dave H 4+9 bike/ 4+8 RX/ 4+7 RX
Pam G 4+1 bike / 4+9RX/ 5+1 Boxdips
4:30
Marissa 5+3 3+2 4+9 rx
Olan 3+6 4+9 3+15 rx
Alex Th 5rx 4 box dips 3+12 rx
Natalie Dr 4+3 3+7 4+6 (1/2 feet on box dips)
Meighan 4+8 4+7 5+1 55# push ups
Sam 5+5 rx 5+12rx 7 vups
Jeff 5+5 5+5 5+9 rx
Erin M 5+3 3+7 5+6 rx
Kristen 5+5 4+7 box dips 4+5 rom 45#
Alex T 3+2 4 3+5 rom 75#
Greg 4 4+6 5 rx
Karen Mas 4 4+10 3+7
Megan O 5+5 4+7 5+6 rx
Laura S 4 3+6 fobd 4 rom 45#
Mitt 3+5 4+8 3+14 75#
5:30
Danielle G 5+7 rx 5 box dips 5 rom
Baez 4+1 3+11 4+1 rx
Seth 2 3+7 box dips 3 knee up
Matt T 4 4+7 4+17 45#
Gia 4 3+9 feet on box dips 4 rom 55#
Danielle C 4+3 4 fob 4 rom 55#
Leah 4 4+7 box dips 5 vups 35#
Randy 4+1 2+9 3 rx
Zoey 6 4 4
6:30
Nick 3/2+10/2+14 65# box dips ROM T2B
Steph C. 4+3/4/3+7 55# box ring dips ROM T2B
Masters
AMRAP in 5:
5 Cal ski
5/Goblet Squat
rest 3:00
AMRAP in 5:
5 Cal Row
5 Slamballs
rest 3:00
AMRAP in 5:
5 Cal Bike
5 DB HPC
Barb C 5 18#/ 5 15# 4+2 20#DB
Ina 5 26#/ 5 15#/ 5 20#
Terry 6 26#/6 15#/ 6 20#
Regina 6 13#/ 5 10#/ 6 15#
Kathy 5 13#/ 4+5 20 #/ 5 15#
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