AMRAP in 18 Minutes:
3 Bar Muscle Ups
10/12 Calorie Air Bike
12 Hang Power Snatch (65/95#)
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:
“Average players want to be left alone. Good players want to be coached. Great players want to be told the truth.” Doc Rivers
6:00
ReplyDeleteKate 5+1 jmu
Edwin 5 JMU 75
Jamie 6+16 c2b
Danielle 6+5 jmu
Mike 5+13 jmu 55
Aimee 6+4 rx
ReplyDeleteCate 5+ 1 rx
9:30
ReplyDeleteJesse 4+15 low bar jump 8 cal bike 45#
Mary 5+ 2 hips to bar 45
Emma 5+ 11 RR 25
Shannon 5+ 1 jumping
Jackie 6+ 6 6 banded strict pullups 33
4:30
ReplyDeleteLauren 6+3 8 reps snatch
Lenny 6+3 hips to bar 65#
Alex Tu 6+3 75#
Erika R 5+15 55# JMU
Mike Mit 4+15 65#
The Nat 5+3 AimeeAMU
Caity 4+5 JBMU
Joe S 5 rx
Karen M 6+1 C2 JBMU
5:30
ReplyDeleteJess W 6+1 kip swings 35#
Tori 6+1 ks 35#
Remer 7rx
Jeff P 8+6 rx
Seth 7 ks
Judi 6 ks 15#
Julia N 6+3 1h2b
Baez 5+9rx
Danielle C 5+8 55# jlb
Matt Th 5+15 75 h2b
Emma N 5+12 jlb 55#
Mark S 6+6 1bmu
Rebecca 6+3 55# jlb
6:30
ReplyDeleteBen 5+1 1 h2b
Greg 6+2 rx
Kevin H 6+3 75#
5:30
ReplyDeleteErini 3+2 55#