WOD:
Join
Mel and Jason for an outdoor adventure WOD at 9:00AM, meet and park at Frosty
Falls. We will eventually be working out under the bridge so this is a rain or shine class. We will not be hosting regular classes this weekend do to the
CrossFit Level 1 seminar. Sorry for any inconvenience. This is a FREE
class for members only.
Athletes completed a WOD from the 2010 Mid-Atlantic Sectionals (held at KOP):
10 minute WOD
500m run followed by max reps of
1-armed OH kettlebell squats (35#/26#)
The bell cannot drop below the shoulder or rest anywhere on your body (even during the arm switch). If you put the KB down, you have to run 200m before continuing your reps.
Athletes completed a WOD from the 2010 Mid-Atlantic Sectionals (held at KOP):
10 minute WOD
500m run followed by max reps of
1-armed OH kettlebell squats (35#/26#)
The bell cannot drop below the shoulder or rest anywhere on your body (even during the arm switch). If you put the KB down, you have to run 200m before continuing your reps.
Community Notes:
The Olympics are ending tonight...will you be watching?
The Olympics are ending tonight...will you be watching?
Quote:
"All wars are civil wars, because all men are brothers."
~Francois Fenelon
Results:
Jackie 91 (18#)
Manisha 79 (13#)
Sam B. 79 Rx
Erika 62 (18#)
Megs 116 Rx
Kim C. 49 (18#)
Beth 102 (18#)
Wax 100 Rx
Rachel 64 (18#)
Jess C. 114 Rx
Brett 113 (18#)
Rob Z. 35 Rx
Results:
Jackie 91 (18#)
Manisha 79 (13#)
Sam B. 79 Rx
Erika 62 (18#)
Megs 116 Rx
Kim C. 49 (18#)
Beth 102 (18#)
Wax 100 Rx
Rachel 64 (18#)
Jess C. 114 Rx
Brett 113 (18#)
Rob Z. 35 Rx
2 comments:
9am 1st ever individual/non-team outdoor WOD
Athletes completed a WOD from the 2010 Mid-Atlantic Sectionals Event (held at KOP):
10 minute WOD
500m run followed by max reps
1-armed OH kettlebell squats (35#/26#)
Bell could not drop below the shoulder or rest anywhere on your body (even during the arm switch). If you had to put the KB down, you had to run 200m before continuing your reps.
Results:
Jackie 91 (18#)
Manisha 79 (13#)
Sam B. 79 Rx
Erika 62 (18#)
Megs 116 Rx
Kim C. 49 (18#)
Beth 102 (18#)
Wax 100 Rx
Rachel 64 (18#)
Jess C. 114 Rx
Brett 113 (18#)
Rob Z. 35 Rx
If you wish to compare your rank with those athletes who competed that stormy day back in 2010, please see the following links:
Men: http://scores2010.crossfit.com/scoring/r/pennsylvania-md-de/men/oh-kettlebell,239/index.html
Women:http://scores2010.crossfit.com/scoring/r/pennsylvania-md-de/women/oh-kettlebell,230/index.html
Good job today everyone. Hopefully the tips and skill work post WOD will help you to improve your squats overall. Don't forget to put in your homework and work your flexibility every day!!
Pictures to be posted later
Pictures from today's WOD in case you aren't on facebook: https://picasaweb.google.com/lh/sredir?uname=melanie.anson1&target=ALBUM&id=5775452834661147281&authkey=Gv1sRgCKWq7t2Q39rztQE&feat=email
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