8.20.2014

W.O.D. 8.21.14









"EL TORO" 
 45...35...25...15 of: 

Kettlebell Swings...70/53 pounds 
Calorie Row 

(10 Shoot Throughs and 1 min Rest after each set) 

(Time Cap 20 Minutes)

WoD courtesy of our Friends at CrossFit Explode

Community Notes:
Click here to check out the newest program at CrossFit KoP coached by Paul and Aimee.

Click here for some Fall schedule updates.

Quote:
"A leader is best when people barely know he exists, when his work is done, his aim fulfilled, they will say: we did it ourselves."
-Lao Tzu

6 comments:

Unknown said...

What we do today will wet us up for disappointment or success tomorrow.

Aimee Lyons said...

9:30
Susan through 25KBS+5 Cals 45#
Allison through 25 Cals +9 shoot throughs 26#
Nick Z all 35's 70# KB Russian
Alejandra 35 cal row + 10 Swings 26#
Bre G 5 Kbs into 25's 26#
Joy 25 kbs @45#

congrats to Alejandra for moving to the 26#kb and being able to shoot "back" through...

Aimee Lyons said...

6:00AM and 7:00AM for TP
Gina last 10 shoot throughs left 45#
Melissa 25 set completed 26#
Justin D last 15 KBS 35#
Peter W last 10 shoot throughs left Rx
Nick C- completed 3 mins over cap Rx

Aimee Lyons said...

Nooner
Bill 11 of 25 KBS 70#
Candy finished 35's with 35#
Pam 25 swings + 2 calories 45#

great having Bill and Candy at the nooner!
Pam way to destroy that 45# KB

Aimee Lyons said...

4:30PM
Mini PT session
Jill 45# (10KBS into 25's)
Justin 70# (all 25's no shoot throughs)

Keith B said...

5:30

Jill C 35+2kbs@35
Stephanie C 35+15cal@44rus
Shawna 35@45rus
Steph 25@55rus pu/dip
Kate F 35+12kbs@35rus
Tim H 35+4pass@53rus
Alison 25+13kbs@35