Congrats to Laura, Jill A. and Pam for the completion of the Level 1 Seminar at CrossFit KoP this weekend!
All for time:
1 round of:
100 double-unders
50 squats
25 Push press (65/95#)
then 2 rounds of:
60 double-unders
30 squats
15 Push press (65/95#)
then 3 rounds of:
40 double-unders
20 squats
10 Push press (65/95#)
Quote:
"Tell me your heroes and I'll tell you how your life will end up"
- Warren Buffet
Photos:
Photos:
6 comments:
6am
Jeff B 15:35 Rx
Abby L 23:20 (dua)
Taylor S. 18:48 (su, 35#)
Justin D 4rounds (30minutes)
King 22:44 Rx
Briana K 22:31 Rx
Kevin B 22:45 (su)
Manisha 24:01 (45#)
Theresa 22:54 (35#)
Steve Brady 24:41 (su, scale)
Ben M 16.3 workout. 2 rounds of WOD
7am
Peter W 14:45 Rx
Joe C 25:52 Rx
For comparison this was the workout the HQ trainers did as their lunchtime WOD at yesterdays Level 1 cert.
Aimee 11:43 Rx
9:30am
Jackie H: 20:36 55# 1/2 DU
Jess S: 20:18 53# 1/2 DU
Rich A: 14:23 Rx
Holly F: 18:30 43# SU/DU
Jill H: 23:28 55# 1/2 DU
Emma S: 21:59 25# SU
Kevin H: 21:43 95# 1/2 DU
Mary H: 19:10 43# SU/DU
Aimee: 11:43 Rx
12:15 Express
Mere H: 22:16 43# SU/DU Attp
Cate K: 13:29 Rx
Panos: 16:30 95# DU work
Dana D: 20:20 65# 75% DU
Pam G: 19:15 Rx
Therese W: 22:59 53# DU Attp
Mike R: 25:34 75#
Tim H: 21:38 75# DU Attp
Meggan L: 24:17 55# DU
Keith: 18:21 (rx)
Giuls: 18:57 (rx)
Jenna: 24:55 (45#)
Jen S: 18:51 (35# dua)
Alona: 23:50 (53# less DU)
Ly: 16:29 (35# dua)
Shawna: 25:17 (35# dua)
Josh P: 20:07 (75#)
Dave N: 33:45 (rx)
Matt C: 19:16 (rx)
Sharon: 21:00 cap
Ashley M: 22:12 (45#)
Kris: 20:00 (35# dua)
Michael C: 22:36 (65# dua)
Danielle: 21:04 (55# dua)
JNa: 23:00 (35# dua)
Raj: 20:09 (55# dua)
Caitlyn: 19:56 (35# dua)
Rachael: 16:11 (rx)
Steph C: 20:16 (45# dua)
Jon P: 18:23 (rx)
Michael Ro: 20:33 (65# dua)
Borden: 22:19 (65#)
Since Keith can't update scores.....
4:30 crew here ya go:
Mike M 22:05 55#
Mike K 24:02 65 SU
Joe M 24:17 65 DUA
Olan 27:41 sc
Justin 25:09 rom
Karen 22:21 53#
Roman 18:58 rx
Dave H 19:25 rx
Jonathan P 19:24 rx
TJ 22:06 65 DUA
Mike M 22:05 55
Mike K 24:02 65 SU
Joe 24:17 65 DUA
Plan 27:41 sc
Justin 25:09 rom
Karen 22:21 53
Roman 18:58 rx
Dave H 19:25 rx
Jonathan P 19:24 rx
TJ 22:06 65 DUA
Oh thanks Aimee!!
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