CrossFit KOP

W.O.D. 1.22.09

500M Row and

For time 25, 20, 15, 10, and 5 rep rounds of: Virtual shoveling [wmv] [mov] and Push Ups.
With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Note:

As a REMINDER...the final head count is due for the Keystone Affiliate Challenge on 2/7/09 in the morning. So far I have Doreen Rxd, Hannah Rxd, Tim M. Rxd, Jason Rxd, Joe Rxd, Laura scale, Tim P. Rxd, Nicole scale. If anyone else is interested in going you MUST let me know by Friday night 1/23, remember Evan will be your chaperon as I will be in Texas at the affiliate gathering and there will be no class at CrossFit KoP that day. There was talk of carpooling on the blog from 1.4.09 if interested.

The Event:

The Challenge will be on Saturday morning Feb. 7th at CrossFit Delaware Valley. CrossFitters of all levels and abilities are welcome to participate as the WOD will be scaled to individual levels. There will be an individual WOD followed by a team WOD where each affiliate will work as a group to complete.

Quote:

"If you train hard, you'll not only be hard, you'll be hard to beat."

-Herschel Walker

Results:

Lisa 1:52 Row; WOD w/45 9:13

Jeff 1:54 Row; WOD w/45 9:17

Scott 1:42 Row; WOD w/70 8:25