CrossFit KOP

BODY WORLDS and the BRAIN
...make sure you check it out! I was fascinated by it!

W.O.D. 1.14.10
Mixed Bag...a Day of Mini WODs

Mini WOD #1
5,10,15,20,25,30,25,20,15,10,5
Unbroken Double Under Ladder
(sub single unders x5)

Mini WOD#2
Max Back Squats in 3 Minutes
Ladies 120#
Men 175#

Results:

Kim 95# 16

Jen S. 120# 20

Joyce 35# 48

Megs 115# 24

Laura 95# 22

Tim 175# 32

Steph R. 95# 42

Cindy 123# 20

Kevin 145# 30

Melanie 83# 23

Mini WOD #3 (35#/55#)
10 KB swings, 1 burpee
10 KB swings, 2 burpees
10 KB swings, 3 burpees
10 KB swings, 4 burpees
10 KB swings, 5 burpees
10 KB swings, 6 burpees
10 KB swings, 7 burpees
10 KB swings, 8 burpees
10 KB swings, 9 burpees
10 KB swings, 10 burpees

Results:

Kim 11:24

Jen S. 9:44

Joyce 25# 9:14

Megs 8:57

Laura 7:46

Tim 6:05

Sam 5:47

Steph R. 25# 8:21

Kevin 45# 12:15

Melanie 25# 11:24

Cindy 35# 8:43*

*special WOD

Mini WOD #4
500M Row

Results:

Kim 1:48

Jen S. 2:16

Joyce 2:21

Megs 2:08

Laura 2:04

Tim 1:48

Steph R. 2:09

Cindy 2:09

Kevin 1:57

Melanie 2:13

Read:
You Walk Wrong

Free January:
4:30PM Goal Setting Workshop
5:30PM Gymnastics Fundamentals

Quote:
"Confidence... thrives on honesty, on honor, on the sacredness of obligations, on faithful protection and on unselfish performance. Without them it cannot live."
-Franklin D. Roosevelt