W.O.D.1.19.13

What do your CFKoP Coaches do on a Saturday at the box?

strike a pose...

babysit...

flash a smile...

make funny faces...

take pictures...

...and workout!

(Thanks to everyone who made it a great Saturday and kick off to the 2013 OPEN!)


Fight Gone "Elsewhere"

In this workout you move from each of five stations after a minute for three rounds. This is a five-minute round from which a one-minute break is allowed before repeating. This is similar to Fight Gone Bad, but we replaced the Push Press with the Kettlebell Swing and the Wall Ball with the Front Squat.

The stations are:

1. Front Squat: 75/55 pounds (Reps)
2. Sumo deadlift high-pull: 75/55 pounds (Reps)
3. Box Jump: 21" (Reps)
4. Kettlebell Swing: 55/35 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," or the sound of the buzzer the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Quote:

"Enthusiasm is the genius of sincerity and truth accomplishes no victories without it."

-Edward G. Bulwer-Lytton

Results:
John S. 348RX
Vin 320RX
Alison 242RX
Pete W. 273RX
Matt 163RX
Sarah 170RX
Kim 224RX
Travis 163 Scale
KT 303RX
Amanda 169 Scale
Dinger 209 Scale
Erika 212RX
Jeremy 193RX
Chip 241RX
Ryan 313RX
Megs 246RX
Kate K 211RX
Cris 316RX
Ross 233 Scale
Maria ?
Rinat 299 24"
Handler 183 Scale
Flounder 200RX
Peterson 255RX
Fab 247RX
Matt B. 202 Scale
Lauren D. 199 Scale
Allison 175 Scale
Jess S. 186RX
David 243 24"
Christine 254?
Aimee 296RX
Faby 273 @115
Kathleen 210RX