CrossFit KOP

W.O.D. 10.23.09

21-15-9

Box Jumps (25"/29")

Sumo Deadlift High Pulls (65#/95#)

Burpees

Video:
Click here to watch a one arm pull-up/push-up.

Reminder:

We are VERY excited about Saturday; the grand opening. We cannot wait to celebrate and open up the box to everyone. As a reminder, the fantastic bridge is opening on 10/31, Mr. Rendell will be coming next weekend and that means it will NOT be open for this weekend. For any out of town guests who are reading the blog...the detour if coming from 202 S. on to DeKalb. Continue until you see the barricades on the bridge, make a right on 4th street, left on Mill Street, left on Front street and left on DeKalb, parking is past our building on the right side (50 spots)...for more detailed directions and questions please call 973.885.8728.

The workouts for Saturday are:

"YACK in the BOX" TEAM WOD- Team of 4, 2 athletes ‘working’ at once:

100 Burpees

200 Pull-ups

300 Squats

400 Kettlebell swings (35/55lbs)

THE INDIVIDUAL “YACK IN THE BOX” WOD:

THE “YITB” COUPLET WOD:

3 rounds for time of:

30 Wallball shots (20lbs, 10’)

15 Clean and Jerks (115#)

THE “YITB” LADIES COUPLET:

3 rounds for time of:

30 Wallball shots (14lbs, 9’)

15 Clean and Jerks (75#)

THE “YITB” SCALED COUPLET:

3 rounds for time of:

30 Wallball shots (4/6/8lbs, 8’)

15 Clean and Jerks (45#)

Standards will be announced at the beginning of the first heat.

Quote:

"Obsessed is just a word the lazy use to describe the dedicated."

-Anonymous

Results:

Steph 17:54-13"/65#

Lisa 9:37-25"/65#

Aimee 8:15-25"/65#

Sammy 8:17-25"/115#

Kevin 18:06-25"/65#

Doreen 14:36-21"/65#

Jen S. 12:04-25"/65#

Kristin S. 14:33-13"/15#

John K. 10:30-25"/80#