W.O.D.6.10.13

21-18-15-12-9-6-3

Kettlebell Swings (70/55#)

Knees to Elbows

Coaches Note:

As you fatigue it is easy to consider knees to triceps as acceptable.  If you are trying to perform this workout as prescribed, be mindful to make every repetition count.  Knees to anything other than elbows will be considered a scale.  

The kettlebell weight for this workout is aggressive and should only be attempted if you can string more than 21 when you are fresh.  Do not be afraid to scale down mid workout to maintain intensity.  

Community Recognition:

 This past weekend, Washington DC held host to the Mid-Atlantic Regionals.  It was a fun packed weekend and the area was extremely well represented.  

CrossFit Explode:  1st place and headed to Carson

CrossFit West Chester:  9th place

CrossFit Manayunk:  26th place

Jordan Troyan (CrossFit Rage):  3rd place and headed to Carson

Casey Haines (CrossFit Proven): 14th place

Shawn Butler (CrossFit 5 Star): 15th place

Peter Hellberg (CrossFit Royalty): 38th place

Terrance Fenningham (CrossFit University City): 41st place

Michelle Kasker (CrossFit Inspire): 8th place

Christina Ruggiero: 12th place

Perrin Behr (CrossFit 215): 24th place

Michelle Wisla (CrossFit Proven): 26th place

If you see any of these athletes or anyone from these gyms, please make sure to congratulate them!

Quote:

"A dream does not become a reality through magic; it takes sweat, determination and hard work"

--Colin Powell

Results:
Mike P. 11:34 Rx
Mike S. 18:48 53#/rom
King 12:10 Rx
KT 12:58 Rx
Sam M. 12:59 44#/rom
Kathleen 15:18 44#/rom
Max 18:58 45#/rom
Klutch 14:00 Rx
Killa - 12:26 44#
Jody 9:52 26# 1st class!!
Peter 13:41 rx
Roni 13:02 45# ROM
Chris 13:14 55#
Nick 13:14 55#
Susan 10:34 45# scale
Beth 15:51 18#/scale
Barb 13:31 35#Scale
Chris T. 11:48 35# scale
Kara 13:34 35#scale
David 12:37 35#/scale
Jill 14:18 26#/scale
Jonathan 10:54 44#scale
Rinat (birthday boy) 17:03 70# ROM
Steph 13:37 70# russian/Scale
Tracy O 9:37 (26# scale)
Patrick 16:15 Rx
Roman 17:51 rom
Anne 12:57 (26# scale)
Alex 12:49 (26# scale)
Fayth 12:19 (35# scale)
Jack 14:22 (35# scale)
Nora 10:34 (26# scale)
Gene 17:38 rom
WW 12:08 (55# scale)
Joy 10:14 44# Rus/Scale
Sharon DNF
PH 14:06 (scale)
John M 16:48 (45# scale)
Justin H 17:33 Rx
Justin R 19:07 rom
M. Beaver 15:14 (55#)
Ryan 16:19 (80#)
Joe G 20:06 (44# rom)
Jessy 16:49 (35#)
Pete (NC) 11:30 (55# stopped at 9)
Kate K 13:19 Rx
Bill 14:27 Rx
Derreck 14:49 ROM
Brian R 19:01 53
Shannon 10:21 26/35 scale
Bredget 10:22 26/35 scale
Matt G 23:20 53
Broden 14:25 45 rom
Seshu 18:50 35 rom
Conn(artist) 15:13 55
Pablo 14:50 45 scale
Jen S 12:24 35
Dave 18:18 55 rom
Jason C 17:00 35rom
Johnny 11:05 55 rom
Miranda 13:59 53 ghd
Kyle W 12:41 53
LP 13:49 Rx
Ditty 12:31 scale 1/2
Kyle B 14:40 18# bench
Manisha 16:30 26# ROM
Bre 16:10 44# ROM
Stacy H 16:01 ROM
Gavin 15:10 35#
Kate C 14:13 Rx
Oleg 11:05 Rx
Sandeep 17:02 35# Rom
Jill C 13:21 26# Rom