5 Rounds for time of:
20 Double Unders
10 Pull-ups
5 Deadlifts (205#/315#)
Skill:
Pistol (One Legged Squat)
20R/20L
Read:
L.P. on the Cowshare
Video:
"Khalipa's History with the Heavy Squat Clean Thruster" with Open Workout 11.3 - video [wmv] [mov] [HD mov - Download Only]
Community Reminder:
This weekend we will be hosting a CrossFit Kids certification, therefore no regularly scheduled classes will be held at CrossFit KoP, but T & P adventures will run rain or shine. Meet and park at Frosty Falls. Family and Friends are welcome free of charge.
Quote:
"Seek out that particular mental attribute which makes you feel most deeply and vitally alive, along with which comes the inner voice which says, "This is the real me," and when you have found that attitude, follow it."
- William James
Results:
Steph V 18:59 (DU/green/205#)
Pat 13:20 (singles/black/210#)
Bekah 12:30 (singles/blue/160#)
Peterson 10:30 (275#)
Dorothy 18:57 (185)
Donkey 22:54 rx
Seth 23:28 (255 3 rounds, 205 2 rounds)
Olan 20:00 rx
Kevin: 16:24 (Rx)
Mel: 16:16 (165DC)
Rob Ph: 19:39 (Bk)
JZ: 15:15 (255DUA)
Laura: 9:13 (163)
P: 9:00 (Rx)
Tim P: 8:55 (Rx)
JP 12:59 (SU, Bk, 155#)
Karin 14:25 (SU, Bk, 145)
Shawn 10:49 (225)
Kristen SB 18:59 (155)
Liz 15:15 (125)
Sheng-Ching 13:06 (SU, G, 123)
Shoeless 18:13 (Rx)
Rob P 10:25 (265)
Sandy 12:52 (20SU, G, 125)
Kristin T 15:05 (DU, Bl+MF, 175)
Daniela 14:20 (squats, jump PU, 95)
Ironman 15:55 (205)
Chris B 11:55 (SU, 215)
Charles 14:20 (195)
Warnek 5:55 (Rx)
Joe A 17:14 (DUA)
Nikki: 9:16 (Rx)
Aimee: 9:49 (Rx)
Josh S: 19:23 (220G)
Vincent: 13:05 (265DUA)
Jim B: 17:53 (233SU)
Gabe: 14:17 (190)
Kathleen: 12:14 (113B)
Howard: 19:10 (95BkDUA)
20 Double Unders
10 Pull-ups
5 Deadlifts (205#/315#)
Skill:
Pistol (One Legged Squat)
20R/20L
Read:
L.P. on the Cowshare
Video:
"Khalipa's History with the Heavy Squat Clean Thruster" with Open Workout 11.3 - video [wmv] [mov] [HD mov - Download Only]
Community Reminder:
This weekend we will be hosting a CrossFit Kids certification, therefore no regularly scheduled classes will be held at CrossFit KoP, but T & P adventures will run rain or shine. Meet and park at Frosty Falls. Family and Friends are welcome free of charge.
Quote:
"Seek out that particular mental attribute which makes you feel most deeply and vitally alive, along with which comes the inner voice which says, "This is the real me," and when you have found that attitude, follow it."
- William James
Results:
Steph V 18:59 (DU/green/205#)
Pat 13:20 (singles/black/210#)
Bekah 12:30 (singles/blue/160#)
Peterson 10:30 (275#)
Dorothy 18:57 (185)
Donkey 22:54 rx
Seth 23:28 (255 3 rounds, 205 2 rounds)
Olan 20:00 rx
Kevin: 16:24 (Rx)
Mel: 16:16 (165DC)
Rob Ph: 19:39 (Bk)
JZ: 15:15 (255DUA)
Laura: 9:13 (163)
P: 9:00 (Rx)
Tim P: 8:55 (Rx)
JP 12:59 (SU, Bk, 155#)
Karin 14:25 (SU, Bk, 145)
Shawn 10:49 (225)
Kristen SB 18:59 (155)
Liz 15:15 (125)
Sheng-Ching 13:06 (SU, G, 123)
Shoeless 18:13 (Rx)
Rob P 10:25 (265)
Sandy 12:52 (20SU, G, 125)
Kristin T 15:05 (DU, Bl+MF, 175)
Daniela 14:20 (squats, jump PU, 95)
Ironman 15:55 (205)
Chris B 11:55 (SU, 215)
Charles 14:20 (195)
Warnek 5:55 (Rx)
Joe A 17:14 (DUA)
Nikki: 9:16 (Rx)
Aimee: 9:49 (Rx)
Josh S: 19:23 (220G)
Vincent: 13:05 (265DUA)
Jim B: 17:53 (233SU)
Gabe: 14:17 (190)
Kathleen: 12:14 (113B)
Howard: 19:10 (95BkDUA)
9 comments:
Warnek, you beat the 2010 CrossFit Games Champion (Graham Holmberg) on this sectional wod. nice.
Wow...nice Warnek!!
6AM results:
Steph V 18:59 (DU/green/205#)
Pat 13:20 (singles/black/210#)
Bekah 12:30 (singles/blue/160#)
Peterson 10:30 (275#)
Nice job everyone!
Sorry Plentus, but I'm much more interested in the battle of Jason Lyons vs. Jason Lyons:
http://games.crossfit.com/compare/1810/77942
Keep kickin ass Jason (our Jason, not that other a$$hole).
I consider Khalipa one of the strongest dudes in CF and John was only 6.5 rounds away from him. That is pretty remarkable considering Khalipa has arms like my legs and my legs are not small.
I know it's late, but my thoughts on wod 11.3. Feel free to comment based on your own experience.
http://chrispconstantlyvaried.blogspot.com/
P, when you doing it?
Sorry I am so slooooooow getting this up!
the noon results:
Dorothy 18:57 (185)
Donkey 22:54 rx
Seth 23:28 (255 3 rounds, 205 2 rounds)
Olan 20:00 rx
Way to work you guys. You made me want to try this workout!
Sorry guys, just realized I never posted results from Friday!
JP 12:59 (SU, Bk, 155#)
Karin 14:25 (SU, Bk, 145)
Shawn 10:49 (225)
Kristen SB 18:59 (155)
Liz 15:15 (125)
Sheng-Ching 13:06 (SU, G, 123)
Shoeless 18:13 (Rx)
Rob P 10:25 (265)
Sandy 12:52 (20SU, G, 125)
Kristin T 15:05 (DU, Bl+MF, 175)
Daniela 14:20 (squats, jump PU, 95)
Ironman 15:55 (205)
Chris B 11:55 (SU, 215)
Charles 14:20 (195)
Warnek 5:55 (Rx)
Joe A 17:14 (DUA)
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