CrossFit KOP

Happy Birthday Kathleen!!!
(yes, Kathleen, not Maureen or Christine)

W.O.D. 7.28.10

Working in teams of three, AMRAP in 5 minutes of the following:

30m Prowler Sprints 90#/45#

Deadlifts 135#/95#

Wall Ball 20#/14# (to 10 ft target)

Double Unders

Coaching Tips: Scale load and movements to match your current fitness level. You will spend 5 minutes at each station trying to amass maximum repetitions. One person works at a time and you will stay 5 minutes at each station before rotating to the next exercise. This is a high volume workload workout, so utilize a smart strategy to economize the workload between all team members.

WOD courtesy of CF East County and the talented Paul Flores who placed 3rd in the Masters Division at the CrossFit Games.

Read:
Food Addictions by Steph Vincent

Video:
"The Calm After the Storm: Part 1" with Kristan Clever, Valerie MacKenzie Voboril and Rebecca Voigt by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]

Community Reminder:
Fundamentals of Running and POSE July 29th @ 6:30PM.

Quote:
"If you hold a cat by the tail you learn things you cannot learn any other way."
- Mark Twain

Results:
Steph V./Ellie/Kristen/Lindsey 430
CC/Barb/Grans 494
Tara/SAZ/Ashley 456
Aimee/Tim P. 691
Jim C/Rachael/Sam B. 564
Cate/Keri/WW 515
Donkey/Dorothy 397
Charlie/Teamari/Josh 407
Kim G./Cindy/Melinda 393
Tim H./Danny/Mel 497
Shelsea/Andi/Emily 248
Jeff/Kerry/Mike F. 627
Kev/Brian R./Rob Ph 578
Bevin/Mike 337

Today's Prowler Push Photos:
Dorothy and Donkey.

Rachael.
(note the "picture of health" behind her)
Sam B.