AMRAP in 15 Minutes:
250 Meter Row
2 Dumbbell Step-overs (35/50# x2)
2 Dumbbell Snatch (35/50#)
2 Sandbag Ground to Over the Shoulder (100/150#)
250 Meter Row
4 Dumbbell Step-overs (35/50# x2)
4 Dumbbell Snatch (35/50#)
4 Sandbag Ground to Over the Shoulder (100/150#)
250 Meter Row
6 Dumbbell Step-overs (35/50# x2)
6Dumbbell Snatch (35/50#)
6 Sandbag Ground to Over the Shoulder (100/150#)
....continue to ladder up until 15 minutes has elapsed.
Community Notes:
There will be NO Classes on Saturday 11/12.
CrossFit KoP is hosting Girls on Girls and the Bro-Down.
Friday 11/18 - 'Chad' -1000 step-ups in all classes.
Wednesday 11/23 - 7 AM ---> 12 PM Row 10 K
Thursday 11/24 - CLOSED for Thanksgiving
Friday 11/25 - NO 6 AM Class
(remainder of the day -resume normal schedule)
Quote:
“There are two things people want more than sex and money… recognition and praise.”
-Mary Kay Ash
6am
ReplyDeleteMarks S. 4+1 40# 125#
Jamie 4+21 RX
Mike S. 4+1 30# 20” 75#
Subhan 4+12 20# 20” 100#
Larissa 4 25# 50#
Sam Bo 5+15 RX
Danielle G. 4+5 RX
Brian S. 4+1 20”
Missy 4+25# 17” 50#
Kevin 5 40# 20” 100#
9:30am
Jackie 4+27 25# 75#
Mary 4+16 15# 25# 17” 75#
Katie 4+1 25# 75#
Sofia 3+19 25# 75#
12pm
ABØ 4+11 25# 75#
Em G. 4+7 75#
Jessica W. 4+17 25# 50#
Tori 4+23 25# 50#
Pam 5 RX
Rich A. 4+22 RX
Jammin Jess 4+9 20# 75#
Pete 4 20” 125#
McHugh 3+20 25# 50# 100#
Kevin 4+7 RX
Jess 4+26 bodyweight step ups 100#
4:30
ReplyDeleteErika 4+100 m 17" 75
Yes 4+ 5 17"
Edwin 4+10 20" 35 75
Jeff 4 + 21 rx
Remer 4 + 5 rx
Randy 4 + 47 m Rx