tag:blogger.com,1999:blog-5763498271020432071.post4052434839447827443..comments2024-03-28T18:24:57.882-04:00Comments on CrossFit KOP: W.O.D.5.23.13 Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.comBlogger7125tag:blogger.com,1999:blog-5763498271020432071.post-90921119390672633362013-05-23T21:56:41.835-04:002013-05-23T21:56:41.835-04:00Re- did that cash out jawn: 4 (black band)Re- did that cash out jawn: 4 (black band)KatrinaFhttps://www.blogger.com/profile/06986063900056442870noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-16386290372016278002013-05-23T21:48:26.034-04:002013-05-23T21:48:26.034-04:004:30 and 5:30
Roman 280/25
Smizzy 143 PR / 9
Gavi...4:30 and 5:30<br /><br />Roman 280/25<br />Smizzy 143 PR / 9<br />Gavin 155x5 / 25<br />Ditty 160/2<br />Matt B 275 PR/12 MF<br />Katrina 100/35 green/purple<br /><br />Tim H 245/3<br />Ryan S 255 Pr/31<br />Calves 245/12<br />Bill 265/11<br />Arin 175PR/4<br />John M 225/3 band<br />Seshu 125/9 green<br />Peterbutt 305/13<br />Manisha 113/6 bandSarah J.https://www.blogger.com/profile/09737350237578080500noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-74027647849995688762013-05-23T20:04:35.658-04:002013-05-23T20:04:35.658-04:00CFE-- thanks Megs, I was in the middle of a stormy...CFE-- thanks Megs, I was in the middle of a stormy track workout myself and wanted to make sure you guys got the message to come on over in case the brief storm was a deterrent. <br /><br />Endurance Track Workout:<br />DO THIS once a week at the least, to build on your conditioning, eh.<br /><br />2lap wu<br />1lap indian run<br />7min jog with 10/20 second sprints sprinkled in.<br />4x400m w/2min rest<br />4x200m faster w/90sec rest<br /><br />Believe it or not, the sun came out just from 530-630 for everyone to get some training in, good for you, glad it worked out and stellar effort today. <br />Jim C<br />Kate C<br />Kelly G<br />Tracy O<br />Jess C<br />Dave NTim Phttps://www.blogger.com/profile/13921534010861932988noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-41191892130182655932013-05-23T19:32:18.766-04:002013-05-23T19:32:18.766-04:009:30
Jonathan 205PR, 15
Jill 135PR, 10Green
David...9:30<br /><br />Jonathan 205PR, 15<br />Jill 135PR, 10Green<br />David 143PR<br />Fran 85PR, 7Green<br /><br />Nooner<br /><br />Ryan B. Form, 19<br />Tim Mc. 320PR<br />Joe G. Form, 9<br />Rinat 205, 8 DeadHang<br />Tori 125<br />Mrs. P 125, 12Green<br />Becky 145, 30<br />Paul Shttps://www.blogger.com/profile/09192058386912569101noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-40184617558809745292013-05-23T16:53:50.100-04:002013-05-23T16:53:50.100-04:00Just a note from Tim - CFE is still on. Meet at th...Just a note from Tim - CFE is still on. Meet at the Upper Merion Track!!!Megshttps://www.blogger.com/profile/04738739766277638966noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-55610549436778230832013-05-23T09:41:03.338-04:002013-05-23T09:41:03.338-04:00Hey guys, South Philly Rumble is on June 1st, not ...Hey guys, South Philly Rumble is on June 1st, not the 2nd. Apologies for the boo boo.Melaniehttps://www.blogger.com/profile/14944045752884094454noreply@blogger.comtag:blogger.com,1999:blog-5763498271020432071.post-43843540726981759362013-05-23T08:42:05.414-04:002013-05-23T08:42:05.414-04:0010 RM Deadlift, what a great way to train your bod...10 RM Deadlift, what a great way to train your body as a whole to hold that form all around, and keep the lift safe.<br /><br />6/7am<br />King 225, 22max pullups<br />Mike S 165, 13(pr)<br />Nora 133, 6 band<br />Lauren Mer. 165, 7 (pr)<br />Dinger 175, 7 band<br />Chip 325, 24(pr)<br />Peter W 295, 18<br />Nick T 205, 10<br />Oleg 295, 18Tim Phttps://www.blogger.com/profile/13921534010861932988noreply@blogger.com