2.13.2018

W.O.D. 2.14.18











Our 10th Valentines Day Massacre!!!!!


Today, Wednesday, February 14th we will execute the Valentines Day WOD at all classes. Feel free to bring your significant other, partner, friend, relative or enemy...to give CrossFit a try. Even if you don't come with a partner, You will be paired up with someone. There will be FREE babysitting available at the 9:30 AM class!

We will scale this based on level and ability for new comers. This is a FREE class for first timers who come with a current CFKoP member!!

Each partner must share the work load and complete a portion of the below while the other partner continually holds a bumper plate over head. (Ladies#25/Gentlemen#45). We will scale the load overhead if necessary. If the bumper plate touches the ground at any time, each partner must complete 50 burpees. The bumper plate cannot rest on any object or body part, it must be held over head.

Exercises can be completed in any order. 
 For time:
50 Wallballs (14/20#) 
75 Kettelbell swings (35/55#) 
100 Push Ups 
150 Sit-Ups 
200 Squats 
800M Run 


Past Results: 

(2.14.17) or  (2.12.16)  or  (2.14.15) or (2.14.14) or (2.17.13) or 2.14.12 or 2.13.11 or 2.13.10 or 2.14.09 or 6.24.09)

Quote:
A heart is a muscle..and what do muscles do when they are torn? They grow back STRONGER!
– Unknown

6 comments:

Tim P said...

5:15/6/7am

Theresa
Manisha.....26:31 15#

Alex P
Holly......30:05 15#

King Rx
Mike S (25#/14#wb).....28:15

Mark Spak
Ari..............23:18 25#

Laura Smith
Katie M.....26:07 (15#plate, 12wb russian, planks, incline pushups)

BEN M
Kevin B......23:22 (25#)

Jess Mell
Susanne F.....26:34 10#

Matt D
Karen S....... 24:20 (10#)

Marla
Anna....20:23 (35# for 125reps, then 25#)

Alona
Kate C......24:48 (25#, knee pushups)

CFKOP iPad said...

9:30 AM

Mary H / Kevin H 29:16, 12# wb,10-15# plate;35-25# plate
Ann-Marie H / Dave H. 24:30,15# ; 35# plate
Jackie H. 14:14,400m,50 seated db press,25 wb,75 su,40 kbsrussian

CFKOP iPad said...

12:15 EXP

Aimee/Cate 19:05 Rx
Pam G/Mike S 20:59 Rx
Kevin T/Matt T 24:06,44kb,25# pl
Jenna K/Steph V 25:45,14# ball,rom,15# pl
Ana L /Byrnsie 22:44, 35# pl,35kb
Pete D/Rich A. 21:06 Rx
Justin C/John McH 23:19, 35/25/10 pl

CFKOP iPad said...

Jill/Sydney 29:01 sn/15
Kirk (Sc)/RAJ(snake) 25:42 10
Josh m /Angelo 21:57 25
Dana p/Megan w 28:20 10wb/ 26kb/sn/10plate
Alicia/Laura a 22:44rx
Karen m/(sn/25)Mike mi (Alex tu-twinning) Sc/15 28:45
Alex th/Donna g 25:18 sn/15

CFKOP iPad said...

DD/JP 19:44rx
Kyle g (twinning w/DD) 25#

Jenna Kenny said...

630
Caitlyn/ Gia 26:07 (sn,15pl)
Mikes (Roth and c) and Samson 24:48 (14wb, 25/15 pl, snake)
Montanezs 25:39 (15pl,snake)

730
Bryan/ Sean/ Noel 24:20 (15/25pl)