Front Squat
Every other minute on the minute for 14 minutes complete:
5 Front Squats (155/225#)
then...
4 Rounds for time of:
21 Wallballs 14/20 to 9/10ft
18 Pull-ups
15 Kettlebell Swings (35/53#)
12 Push-ups
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:
"Feedback is the breakfast of champions."
Ken Blanchard
8 comments:
Mark 165, 19:22rx
Jamie RX,19:22rx
Subhan 135,19:08 Sc
Missy 105,18:17 #10,RR,knee push ups
nooner
Keith 225 BS/ 16:46 3 rds RR
Dana h 155/ 17:55 rx
Rich A 264/ 14:18 rx
Ben B 225/ 16:11 3 rds/14#/44# 1/2 RR 1/2 PU
Meredith 115/ 18:55 RR
Pam 155/ 15:52 RR
Jordan 105# / 19:11 44# RoM
Remer 225/ 15:08 rx
Pete D 175/ 19:11 rx
Kevin H 175/ 15:37 rx
Geoff 225 BS/ 16:55 WB UP/down/ Kb russian / strict pu
Aimee 155/12:08 rx
Cate 135/ 15:26 rx
Taylor 225/ 20:14 rx
Lauren T 105/ 16:52 ROM pushup
4:30 PM
Jeff P 315 x3/ 295 x4/ 12:45 rx
Erin M 155/ 11:24 rx
Erika R 105/ 16:44 snake
Alex Tu 165 / 13:59 3 rds 44#
Meg D 115/ 11:34 10# 3 rds
Edwin M 155 PR!/ 13:00 44# band
Julia C 155/ 17:54 snake
Meg O 155/ 13:55 rx
Matty Bo 165/ 13:26 3 rds ROM PU
Freaky G 125/ 15:19 snake rom PU
John Mc 130/ 5 rds - AMRAP in 15 10 cal bike/ 10 RR/ 10 Pushups
Yes 115 / 15:56 rx
Karen M 155/ 17:59
Caitlyn 125/ 16:06=5 12 PU. 2 rds
Mike Mit 130/ 18:25 44#/14#
Erini 135/13:50 rx
5:30
Max 135 21:17 44# 15# wb
Joe s 225 18:50 rx
Lil D 115 19:06
Seth 205 18:19 RR snake
Julia N 135 22:21 snake
Greg 185 16:53 rx
Emma 115 18:27 RR snake
Evan 135 23:10 rx
Baez 225 19:09 rx
6:30
Pramit 115 18:26 3ROm PU 15 rr
Steph 75 14:30 3rds 9 pullups
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