2.06.2009


W.O.D. 2.7.09
Keystone Affiliate Challenge at CrossFit Delaware Valley
For those not attending CFDV, there will be no class at CrossFit KoP...but here is an at home WOD to keep you busy...

For time:
100 Air Squats
100 Burpees
100 Walking Lunges
*post time to comments.

Coach Notes:
GOOD LUCK!!! KICK ASS!!!

Quote:
"It is not possible to fight beyond your strength, even if you strive."
-Homer

at

9 comments:

  1. AnonymousFebruary 7, 2009 at 8:59 AM

    14:43 time for WOD
    Shoulder still feels a little bit of pain but overall I felt pretty good. We will see how I feel tomorrow.

    Scott

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  2. jenFebruary 7, 2009 at 4:30 PM

    18:02 after running for 25 minutes. My hubby, jim did it with me and his time was 27:03, ouch!

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  3. AnonymousFebruary 7, 2009 at 5:54 PM

    Nice job on the home WOD Scott & Jen. 100 burpees alone is just sick! Jen discovers another way to collect the hubby's life insurance. That poor bastard.

    Great job by everyone down at the affiliate challenge today. Lots of fun. I am damn glad they reduced that team WOD from Cindy on steroids down to plain old Cindy. Plain old Cindy is tough enough, and I didn't do the individual WOD. I thought it would have been a little more fun if they would have stuck with the affiliate team format rather than pick teams, but it was still a blast. I was just happy to get out and do it. Great eats too.

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  4. Jason LyonsFebruary 7, 2009 at 6:51 PM

    i have never been this sore in my life. there is NO WAY i am going to class tomorrow.

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  5. AnonymousFebruary 7, 2009 at 8:23 PM

    Nice work today at the affiliate! Everyone really looked like they wanted to hammer the workout, and good form was truly present all around by KoP- (except for the last round 5/5 of the WOD for me, I let form slip right out the 20ft garage bay door) Great experience though, and I actually took a sweet nap when I got home :)

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  6. Aimee LyonsFebruary 8, 2009 at 1:48 AM

    So awesome to see everyone out and to see the results! Congrats on a job well done!I missed you all and wish I was there with you!!! See you on Monday!

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  7. Aimee LyonsFebruary 8, 2009 at 8:46 AM

    So awesome to see everyone out and to see the results! Congrats on a job well done!I missed you all and wish I was there with you!!! See you on Monday!

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  8. AnonymousFebruary 8, 2009 at 2:04 PM

    20 minutes...Was it 100 lunges total? Or 100 lunges each leg? I did 100 lunges each leg...

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  9. Aimee LyonsFebruary 8, 2009 at 10:17 PM

    I think Jim Curran needs to start coming to CrossFit KoP.

    ReplyDelete