11.04.2021

W.O.D. 11.5.21




 6 Sets of the Complex for Max Load
2 Pause Front Squat + 1 Front Squat

Cash out:
Max Cals on the Air Bike in 1 Minute

Community Notes:
We are excited; tomorrow 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.

All Classes tomorrow (9 AM) will be held at the Lyons Den, 555 w. Beidler Rd, KoP.

Tonight 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:
“A strong woman stands up for herself. A stronger woman stands up for everybody else.”
-Unknown

3 comments:

  1. 6 am
    Elizabeth 195
    Subhan 245 27.8
    Aashish 205 34
    Hannah 200
    Brian 255 30.2
    Kamilla 85 16
    Taylor 275 33

    9:30
    jackie 160 17.9
    Jim 95 box squat 23
    alex 160 15
    Missy 80 16
    Ben 260 21.8
    Em G 120 23
    Mary 110 14
    Jill 125 16
    Gordy 220 23

    ReplyDelete
  2. 4:30
    Kristen 145# 18 Cals
    Sean F. 330# 51 Cals
    Lenny 207# 23 Cals
    Erin 135# 20 Cals
    Samson 225# 30 Cals
    Joe 275# 30 Cals
    Favour 122# 15 Cals
    Laura 115# 13 Cals

    5:30
    Shannon 115# 16 Cals
    Baez 255# 24.7 Cals
    Danielle C. 125# 13.1 Cals
    Leah 80# 15.8 Cals
    Seth 185# 24.4 Cals

    ReplyDelete
  3. Noon
    Ben m 165 17 cals
    Rich A 319 31 cals
    Jess A 18 cals
    Max 185 105
    Pam 175 21.4
    Karen 175 16.5
    The Natalie 175 21.4
    Meg D 125 13.4
    Pete D 205 26.5
    Chris L 165 19

    ReplyDelete