8.24.2016

W.O.D. 8.25.16

Good Luck at Lafayette College Sarina... 
 hopefully we have properly prepared you for college...Keg Stands...
 dining hall etiquette....
 keeping your dorm room neat and tidy....
 and staying true to your youth and drive to succeed!!! 
Thanks to you our gym was cleaner, the scores were updated earlier and we all came into a smiling face at the front desk, thanks for spending your summer at CFKoP! We really appreciate all you have done for us! 

10* 8 * 6 * 4 * 2*
Shoulder to Overhead  (110/165#)
*between each set 12 ft Handstand walk

(Coaches notes, if you do not have a Handstand walk, scale the work by taking small steps and walking towards the wall or use the same rep scheme for Handstand push-ups (and or a progression to get there)

Community Notes:
Join coach Tim for a timed 800 Meter Run at CrossFit Endurance TONIGHT at 5:30 PM.

Quote:
"Its only in sorrow bad weather masters us, in joy we face the storm and defy it."
-Amelia Barr

Photos:














7 comments:

CFKOP iPad said...

6am
Manisha 10:35 75# to 65# walk ups
Ryan T 11:54 45# walk ups
Theresa L 8:26 85# walk attempts
Mike S 8:41 95# wall holds
Angelo 10:54 115# wall hold
Nick C 13:06 165# wall hold
Matt R 8:17 95# walk ups

7am
Laura Alt 7:02 85# walk holds
Kate K 7:28 75# walk holds
Paul D 7:31 115# walk hold

CFKOP iPad said...

8:30am
Aimee 5:50 Rx
Bekah 6:58 110# walk to wall
Sarina 7:41 65# kick ups

9:30am
Ashley M 6:19 95# wall walk
Steph C 9:29 70# kick up+ hand touches
Kevin B 6:40 115#
Giulia 7:30 110# wall walk
Nicole M 6:55 45# kick ups
Kevin H 7:19 95# holds
Jonathan P 6:39 Rx
Ina 6:34 55# walk attempts
Nooshi 8:40 28# HSPU box

Dean Baker said...

Love reading your blog! Thanks for the share!
Kylie

CFKOP iPad said...

12:15om
Meggan 8:14 75# HSPU box 20"
Tim H 7:25 115# HSPU box 24"
Tori 7:32 53# KU/ wall walk
Stefy 7:45 68# wall walk
Joe M 8:15 115# HSPU box 20"
Rob C 8:05 165# KU attempts
Sarah 7:40 75# KU plus balance touches

CFKOP iPad said...

Masters 1pm
Jodilee 8:37 45# wall walk
Terry 7:49 55# walk to wall, hand touches
Anne B 7:35 50# wall walk

CFKOP iPad said...

4:30pm
Keith 4:21 Rx
Alicia 7:29 68# wall walk in
Mike Re 6:00 115#
Mike Mit :) 95#
King 11:54 Rx
Tara D 5:34 45# box HSPU
Jill A 7:42 30db walk into wall
Diego 9:06 50# db push-ups x2
Rita 10:30 55# wall walks
Sharon 10:44 73# walk/ box
Joe C 12:55 165# attempts hs walk

5:30pm
Lucy Q 9:36 53# wall walk
Therese 5:15 53# KU
Sean S 9:02 115# walk ins
Gordy 7:42 135#
Patrick P 8:18 155#
Ben T 7:59 115#\ KU
Lindsey 5:56 70# walk
Twinnie 6:48 70#
Mariana 8:44 75# kick up
Brian R 9:20 65# box
Nicole R 8:04 45# hs kick up attempts
Shawna 9:22 85# shoulder touches
Mary H 6:18 65# hs walk attempts

CFKOP iPad said...

6:30 pm

Cline 10:51,125#,ww
Alison K. 6:20,110#,w2wall
Kris L. 10:51,75#,ww
Mike F. 9:05,135#,w into w
Alan AMRAP in 10 mins. 103#FS+250m row+10 su's(3 rounds)
Danielle G. 8:30,85#,ww
Jess A. 8:34, 65#,HSPU
Matt E. 11:53,165#,ww
Chris D. 6:23, 145#
Esra 9:15,55#,ww

Gordy