CrossFit KOP

then(1.12.09)...

and now...

Happy Birthday Tim!

W.O.D. 1.12.10

FIGHT GONE BAD
In this workout you move from each of five stations after a minute for three rounds. This is a five-minute round from which a one-minute break is allowed before repeating.
The stations are:

1. Wall-ball: 20/14 pound ball, 10/8 ft target. (Reps)
2. Sumo deadlift high-pull: 75/55 pounds (Reps)
3. Box Jump: 21" (Reps)
4. Push-press: 75/55 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," or the sound of the buzzer the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

(compare to 9.26.09)

Read:

At some point in our lives, we’re likely to find ourselves over-trained, under-recovered, under-fed, under-slept, over-caffeinated, and (eventually) actually injured. Ideally, the early stages are the time to pay attention to what your body is trying to tell you, and take immediate action to ensure those nagging aches and pains don’t become a seriously limiting chronic injury...read more here.

Recipe:

Pumpkin Muffins

Quote:
“Have the courage to say no. Have the courage to face the truth. Do the right thing because it is right. These are the magic keys to living your life with integrity.”
- W. Clement Stone

Results:
Donkey 183
Chris 180
Kara 180
Dave 156
Joe D 181
Miranda 253
Olan 223
Jeff 235
Nicole 279
Patti 207
Kelly 196
Gina 133
Curin 216
Han 276
JZ 204
Jen S. 220
Gran 284
George 196
Jerry 254
Swine 306
Jamie 176
Tim P. 275
Cindy 174
Kim 186
Steve 234
Melanie 232
Christina 177
Chris 317
Laura 274
Jim 2226
Mike F. 265
Todd 215
Shawn ?
Kathleen 189
Maureen 199