Mike F.
Diego
Jackie
Keith B.
The "Mogadishu Mile" in honor of 19 fallen Soldiers from October 3, 1993.
4 rounds for time of:
400 m Kettlebell Run
19 Kettlebell Ground to Overhead (one arm - C&J or Snatch)
19 Kettlebell Front Squat
19 Kettlebell Push-up (left)
19 Kettlebell Push-up (right)
(55# men/35# women)
Coaches Notes:
Complete all movements with your kettlebell - Ranger Buddy. If you lose contact you must start from the beginning. Your kettlebell must be in contact with your person at all times until you call time.
Mobility Monday:
Knees down. We'll work strategies to mobilize knees and stretch out the calves. This type of work helps with running and squatting, especially with weight. Meet Jeff at 5:30PM & 6:30PM.
Community Notes:
Congratulations to JZ, Mike T, Tamas and Ross who all completed their CrossFit Level 1 Certification at CFKoP this weekend!
You can now use our FaceBook page to sign up for classes via MindBody. Click here to use the link.
Quote:
"To succeed you must first improve, to improve you must first practice, to practice you must first learn, and to learn you must first fail."
-Wesley Woo
Results:
Rx
Kristin T 38:32
Mike P 35:13
Vinny 34:49
Sam B. 31:12
Scaled
John K 36:03 (35#)
Bekah 35:52 (kneepushups)
Kara 31:53 (18#)
Chris T. 33:07 (18#)
Barb Z. 24:03 (18# 2/3)
Beth 19:41 (10# 1/2)
Seth 40:00 cap (55/45)
Mike F. 37:11 (3 Rds 55#)
Keith B. 31:00 (3 rds 35#)
Diego 35:29 (35#)
Nicole Mc. 36:41 (18#)
Jackie 19:38 (18/half)
Becca 35:01 (10#)
Alexis 34:34 (18#)
Dorothy 35:15 (26.5)
Joy 36:32 (18)
Sharon 37:25 (26.5)
JNa 32:17, 18#KB
Erika 34:20, 18.5, knees
Jen S ---, 26.5
Rachel 36:05, 18, knees
Nick 37:55, 35
Katie V 38:20, 18, knees
Minjoo 25:10 (1/2), 26.5
Tidmore 34:14, 35
Lizzie 35:16, 18, knees
Conn 36:02, 35, knees
Borden 34:54, 35, knees
Ben 38:53, 26.5, knees
Randy 37:40, 26.5, 1/2 pushups
Shawn T 34:45 (3rds), Rx weight
Mel 40:00 cap DC
Gabe 40:00 cap
Brad 31:11 35#
Brian R. 40:00 cap
Rob Ph. 39:20 DC
Josh S. 37:09 35#
Kathleen 39:44 18#/knees
Steph V. 39:38 knees
WW 40:00 cap 35#
Olan 40:00 cap 55#
Miranda 40:00 cap someknees
Lauren 37:37 10#/knees
Karen 36:36 18/knees
Flounder 39:23 35#/knees
Kate 38:12 DC
Denise 39:23 18#/knees
Katie FM 39:37 18#/knees
Sandy 36:23 18#/knees
Alison 37:15 18#
Justin K. 39:47 35#/knees
4 rounds for time of:
400 m Kettlebell Run
19 Kettlebell Ground to Overhead (one arm - C&J or Snatch)
19 Kettlebell Front Squat
19 Kettlebell Push-up (left)
19 Kettlebell Push-up (right)
(55# men/35# women)
Coaches Notes:
Complete all movements with your kettlebell - Ranger Buddy. If you lose contact you must start from the beginning. Your kettlebell must be in contact with your person at all times until you call time.
Mobility Monday:
Knees down. We'll work strategies to mobilize knees and stretch out the calves. This type of work helps with running and squatting, especially with weight. Meet Jeff at 5:30PM & 6:30PM.
Community Notes:
Congratulations to JZ, Mike T, Tamas and Ross who all completed their CrossFit Level 1 Certification at CFKoP this weekend!
You can now use our FaceBook page to sign up for classes via MindBody. Click here to use the link.
Quote:
"To succeed you must first improve, to improve you must first practice, to practice you must first learn, and to learn you must first fail."
-Wesley Woo
Results:
Rx
Kristin T 38:32
Mike P 35:13
Vinny 34:49
Sam B. 31:12
Scaled
John K 36:03 (35#)
Bekah 35:52 (kneepushups)
Kara 31:53 (18#)
Chris T. 33:07 (18#)
Barb Z. 24:03 (18# 2/3)
Beth 19:41 (10# 1/2)
Seth 40:00 cap (55/45)
Mike F. 37:11 (3 Rds 55#)
Keith B. 31:00 (3 rds 35#)
Diego 35:29 (35#)
Nicole Mc. 36:41 (18#)
Jackie 19:38 (18/half)
Becca 35:01 (10#)
Alexis 34:34 (18#)
Dorothy 35:15 (26.5)
Joy 36:32 (18)
Sharon 37:25 (26.5)
JNa 32:17, 18#KB
Erika 34:20, 18.5, knees
Jen S ---, 26.5
Rachel 36:05, 18, knees
Nick 37:55, 35
Katie V 38:20, 18, knees
Minjoo 25:10 (1/2), 26.5
Tidmore 34:14, 35
Lizzie 35:16, 18, knees
Conn 36:02, 35, knees
Borden 34:54, 35, knees
Ben 38:53, 26.5, knees
Randy 37:40, 26.5, 1/2 pushups
Shawn T 34:45 (3rds), Rx weight
Mel 40:00 cap DC
Gabe 40:00 cap
Brad 31:11 35#
Brian R. 40:00 cap
Rob Ph. 39:20 DC
Josh S. 37:09 35#
Kathleen 39:44 18#/knees
Steph V. 39:38 knees
WW 40:00 cap 35#
Olan 40:00 cap 55#
Miranda 40:00 cap someknees
Lauren 37:37 10#/knees
Karen 36:36 18/knees
Flounder 39:23 35#/knees
Kate 38:12 DC
Denise 39:23 18#/knees
Katie FM 39:37 18#/knees
Sandy 36:23 18#/knees
Alison 37:15 18#
Justin K. 39:47 35#/knees
12 comments:
Aimee/Jason - thanks for programming this . . . much appreciated.
7am Results
Rx
Kristin T 38:32
Mike P 35:13
Scaled
John K 36:03 (35#)
Bekah 35:52 (kneepushups)
Wow tough wod, but fighting thru with positive mental capacity is what will allow you to 'stay the course', good workout.
Laura P making the local pocono paper....
http://www.poconorecord.com/apps/pbcs.dll/section?Category=PHOTOS1014&S=PR&D=20111002&C=PHOTOS1012&G=100209997&I=71
this was a WOD that its own special flavor of brutality. i thought running with sandbags was difficult. i'd take a sandbag over a KB any day!!
P.S. Big props to anyone who did those push ups RX.
This was definitely up there on the "suck" scale. It was a pleasure to give it a go in honor of those who sacrificed all.
6:30 Class
Rx
Vinny 34:49
Scaled
JNa 32:17, 18#KB
Erika 34:20, 18.5, knees
Jen S ---, 26.5
Rachel 36:05, 18, knees
Nick 37:55, 35
Katie V 38:20, 18, knees
Minjoo 25:10 (1/2), 26.5
Tidmore 34:14, 35
Lizzie 35:16, 18, knees
Conn 36:02, 35, knees
Borden 34:54, 35, knees
Ben 38:53, 26.5, knees
Randy 37:40, 26.5, 1/2 pushups
Shawn T 34:45 (3rds), Rx weight
Flounder thanks for posting the link, I wouldn't have seen it otherwise. What are the odds, 2000 ppl and I'm in the one they pick.
I finished just under the time cap...guess I didn't call "time" loud enough.
Either I'm down as Karen or she had the same home and scale as me and I'm not on here :-) ......Arin
Not home. Time, sorry!
I completed three rounds
Post a Comment