Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. Today we do this workout to honor a fallen hero.
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 75/55#
Community Notes:
This weekend we will be hosting a CrossFit Level 1 Trainer course at CrossFit KoP. Our facility will be closed but in lieu of our regular 9/10AM classes we will host a T & P Outdoor Adventure WOD on both days at 9:00AM. Meet and park at Frosty Falls. This will occur outside rain or shine so come prepared. Friends and Family are welcome, this is a FREE class. There will be NO kids classes this weekend.
Quote:
"All experience is an arch, to build upon."
-Henry B. Adams
Results:
King 14(55kb, scales)
Gina 13(44kb, scales)
Paul F 11(70kb, scales)
Brett 11(55kb, scales, jumping mu)
Pat P 10(55kb, scales)
Derrick 8 (70kb, scales)
Becca 12 (44kb, scales)
Jay E 13 (70kb, scales/jumping mu)
John C 6 rx
Kim C 8 (44, jmu abmat)
Matt 8 (53, jmu)
Peter 10 (scales)
Liz 13 (26/35, ring dips, scaled hspu)
Mike W 9 (55, jmu)
Tori 9 (scaled)
Lindsey 20 (ring dips, knee pu, stink bugs)
Chris 11 (scaled)
Kara 12(35, ring dip, abmat & plate)
Olan 5 Rx
Drew 5 MUT
Becky 6 MUT, 35#
Aimee 12 Rx
Megs 5 MUT
Susan 5 MUT, 44#
Jason 1 Rx
Alison 12 (SBMUT)
Bre 8 (SBMUT35)
P 12 Rx
Gabe 0 Rx
Ph 12 (SBMUT)
WW 12 (SBMUT55)
John Sch 8 (SBJ)
Keith 8 (Rx)
Justin R 9 (SBMUT55)
Matt O 8 (SBJ)
Kate 7 (Rx)
Vin 8 (Rx)
Sharon 8 (SBMUT45)
JZ 8 (MU/JMU, 55#, 1 AM)
Ernie 9 (JMU, 55, AM)
Diego 3 Rx
Ben 12 (JMU, 55, SB)
Stasie 8 (MUT, 44, plates + AM)
Kathy B. 6 (MUT, SB)
Lisa 9 (MUT, 44, SB)
Ditty 6 (MUT, 44, SB)
Josh F. 6 (MUT, 35, SB)
Joe P. 6 (53#, AM)
Travis 7 "scaled"
Balmer 6 (JMU, 70, AM/SB)
Jess C. 7 (MUT, 53#, plates + AM)
Randy 8 (MUT, SB)
Dee Dee 8 (MUT, 44, plates + AM)
Stacy 9 (MUT, 35#, SB)
Kathryn 9 (MUT, 44#, SB)
Amy 8 (MUT, 35#, SB)
Nick 8 (AM)
Faby 14 (JMU)
Jen S. 7 (JMU)
Paul 9 (JMU)
Jeremy 8 (MUT, 55#, SB)
Justin 8 (JMU, AM)
Josh 6 (JMU, HS practice)
Leslie 8 (MUT, 44#, SB)
Kathy 7 (MUT, 35# Russian, 15# shoulder press)
BJ 7 (JMU, plate + 2 AM)
Photos:
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 75/55#
Community Notes:
This weekend we will be hosting a CrossFit Level 1 Trainer course at CrossFit KoP. Our facility will be closed but in lieu of our regular 9/10AM classes we will host a T & P Outdoor Adventure WOD on both days at 9:00AM. Meet and park at Frosty Falls. This will occur outside rain or shine so come prepared. Friends and Family are welcome, this is a FREE class. There will be NO kids classes this weekend.
Quote:
"All experience is an arch, to build upon."
-Henry B. Adams
Results:
King 14(55kb, scales)
Gina 13(44kb, scales)
Paul F 11(70kb, scales)
Brett 11(55kb, scales, jumping mu)
Pat P 10(55kb, scales)
Derrick 8 (70kb, scales)
Becca 12 (44kb, scales)
Jay E 13 (70kb, scales/jumping mu)
John C 6 rx
Kim C 8 (44, jmu abmat)
Matt 8 (53, jmu)
Peter 10 (scales)
Liz 13 (26/35, ring dips, scaled hspu)
Mike W 9 (55, jmu)
Tori 9 (scaled)
Lindsey 20 (ring dips, knee pu, stink bugs)
Chris 11 (scaled)
Kara 12(35, ring dip, abmat & plate)
Olan 5 Rx
Drew 5 MUT
Becky 6 MUT, 35#
Aimee 12 Rx
Megs 5 MUT
Susan 5 MUT, 44#
Jason 1 Rx
Alison 12 (SBMUT)
Bre 8 (SBMUT35)
P 12 Rx
Gabe 0 Rx
Ph 12 (SBMUT)
WW 12 (SBMUT55)
John Sch 8 (SBJ)
Keith 8 (Rx)
Justin R 9 (SBMUT55)
Matt O 8 (SBJ)
Kate 7 (Rx)
Vin 8 (Rx)
Sharon 8 (SBMUT45)
JZ 8 (MU/JMU, 55#, 1 AM)
Ernie 9 (JMU, 55, AM)
Diego 3 Rx
Ben 12 (JMU, 55, SB)
Stasie 8 (MUT, 44, plates + AM)
Kathy B. 6 (MUT, SB)
Lisa 9 (MUT, 44, SB)
Ditty 6 (MUT, 44, SB)
Josh F. 6 (MUT, 35, SB)
Joe P. 6 (53#, AM)
Travis 7 "scaled"
Balmer 6 (JMU, 70, AM/SB)
Jess C. 7 (MUT, 53#, plates + AM)
Randy 8 (MUT, SB)
Dee Dee 8 (MUT, 44, plates + AM)
Stacy 9 (MUT, 35#, SB)
Kathryn 9 (MUT, 44#, SB)
Amy 8 (MUT, 35#, SB)
Nick 8 (AM)
Faby 14 (JMU)
Jen S. 7 (JMU)
Paul 9 (JMU)
Jeremy 8 (MUT, 55#, SB)
Justin 8 (JMU, AM)
Josh 6 (JMU, HS practice)
Leslie 8 (MUT, 44#, SB)
Kathy 7 (MUT, 35# Russian, 15# shoulder press)
BJ 7 (JMU, plate + 2 AM)
Photos:
11 comments:
6am
King 14(55kb, scales)
Gina 13(44kb, scales)
Paul F 11(70kb, scales)
Brett 11(55kb, scales, jumping mu)
Pat P 10(55kb, scales)
Derrick 8 (70kb, scales)
Becca 12 (44kb, scales)
Jay E 13 (70kb, scales/jumping mu)
Everyone worked on MU transitions as well- nice intensity the last 4min pickup.
930 results:
John C 6 rx
Kim C 8 (44, jmu abmat)
Matt 8 (53, jmu)
Peter 10 (scales)
Liz 13 (26/35, ring dips, scaled hspu)
Mike W 9 (55, jmu)
Tori 9 (scaled)
Lindsey 20 (ring dips, knee pu, stink bugs)
Chris 11 (scaled)
Kara 12(35, ring dip, abmat & plate)
Olan 5 Rx
Drew 5 MUT
Becky 6 MUT, 35#
Aimee 12 Rx
Megs 5 MUT
Susan 5 MUT, 44#
Note for afternoon coaches, all MUT were x3
Too quiet around here lately. No one bit at P's question the other day so I will take a stab...
1) Team relays
2) Deads
3) Clean and Jerks
4) HSPU
5) DU
6) Pull-ups
7) GHD sit-ups
8) OHS
Anyone interested in paintball on April 29th? There are six of us already and we have a bunch of free passes. If we have more people than passes we will just split up the cost.
tidmorec@yahoo.com or 410-274-5234
Crazy mad props to Kate C today for getting 15 MU in one WOD. That is what the French would call le'git.
Training with the team has brought you to new levels and I am excited to see what the future holds.
Gabe, you killed it man
5:30 results
JZ 8 (MU/JMU, 55#, 1 AM)
Ernie 9 (JMU, 55, AM)
Diego 3 Rx
Ben 12 (JMU, 55, SB)
Stasie 8 (MUT, 44, plates + AM)
Kathy B. 6 (MUT, SB)
Lisa 9 (MUT, 44, SB)
Ditty 6 (MUT, 44, SB)
Josh F. 6 (MUT, 35, SB)
Joe P. 6 (53#, AM)
Travis 7 "scaled"
If not mentioned above, you used/did something Rx
6:30 results:
Balmer 6 (JMU, 70, AM/SB)
Jess C. 7 (MUT, 53#, plates + AM)
Randy 8 (MUT, SB)
Dee Dee 8 (MUT, 44, plates + AM)
Stacy 9 (MUT, 35#, SB)
Kathryn 9 (MUT, 44#, SB)
Amy 8 (MUT, 35#, SB)
Nick 8 (AM)
Faby 14 (JMU)
Jen S. 7 (JMU)
Paul 9 (JMU)
Jeremy 8 (MUT, 55#, SB)
7:30 results:
Justin 8 (JMU, AM)
Josh 6 (JMU, HS practice)
Leslie 8 (MUT, 44#, SB)
Kathy 7 (MUT, 35# Russian, 15# shoulder press)
BJ 7 (JMU, plate + 2 AM)
great work to all who came out today! Do you know we now have a 7:30PM (regular CF class) on Wednesdays?
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