Jeff & Nikki's out of the box "mystery" WOD
Meet the coaches at Frosty Falls in the parking lot near our 200M/400M loops. Jeff and Nikki will put you through the paces. This is a FREE class; friends and relatives are welcome.
10AM class ONLY
Note:
CrossFit KoP is hosting a Level 1 Certification all weekend and therefore no classes will be held in the "box". The WOD will be held outdoors at 10AM on both Saturday & Sunday. Unfortunately there will be NO barbell strength and NO Kids class this weekend. Sorry for any inconvenience.
Quote:
"Enjoy the little things in life, for one day you may look back and realize they were the big things."
-Antonio Smith
6 comments:
Holy Moly some Chick got a 190lb thruster at regionals this weekend! craziness!
Congratulations toKaren, Mel, and Laura - all are getting their L1 cert this weekend! I'm so excited for you! Learn lots and have a blast
I'll echo Nikki's post, have a great time Karen, Mel and Laura, enjoy and congrats!
10am Out-of-the-Box WOD
Teams of 3, 1 person working at a time (except for runs, which were as a team), complete:
300 sledgehammer tire hits
1 Keebler loop (run)
200 stump jumps
1 Keebler loop
100 push-ups
1 Keebler loop
Results:
Steph, Grans, Joe A (10# sledge)
time - 24:10
Josh, JP, Grebe (10#)
time - 28:09
Rhonda, Lynn, Nicole S, Vanesha (6#)
time - 26:48
Sheng Ching, Kathleen, Ditty (6#)
time - 26:28
KSB, Dianne, Elyse, Tyron (6#/10#)
time - 28:41
Great work everyone, and thanks for coming out! See you tomorrow, same time same place!
Thanks, guys!
Hey- what's a Keebler run? Does it have a hollow tree with cookies?
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