W.O.D. 4.13.09
-dedicated to Army Sgt. 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

50 Pull-ups
400 M run
21 Thrusters (95/65)
800 M run
21 Thrusters (95/65)
400M run
50 Pull-ups

I would like to send out a HUGE thank you to everyone who participated in the 'Fight Gone Bad' Workout for Alzheimer's research, donated baked goods, raffle prizes, food and their precious time. Our successful fundraiser brought in $945 which will be donated to the Alzheimer's Association. Please make sure to wish Doreen much luck as she runs in the Boston Marathon on Monday April 20th.

Click here for the weekly schedules. Just a reminder, the schedule page on http://www.crossfitkop.com/ is a dynamic page, so it will be updated weekly as we have time changes, special classes or events. This Saturday, April 18th there will be NO 12:00 or 1:00 class, ONLY a 4:00 class.


"Fate knows where you are going, but it is up to you to drive there."
-Michelle Keesling

Lisa 24:15
Granny 30:19
Mike M. 21:14
Paul 21:39
Scott 18:08
Jason 23:27
Tim M. 32:47
Aimee 18:44
Doug 20:50
Tim P. 17:32
Laura 27:08
Sam 21:25
Jeff 24:34 (85#)
Jon 26:53 (85#)
Hot Wheels 27:30 (80# Row)
Jill 22:41 (45#)
Jen S. 22:12 (45#)
Cindy H. 14:53 (45#)
Hannah 29:54 (65#, blue band)
Helen 17:00 (15#)
Curin 14:00 (45#)


Jill said...

Just the WOD i need after my Easter feast.

Mike said...

easters wod =
3 rounds: 15:45
50 sdlhp (45#)
21 burpees
400 meter run

...gotta love that running, looks like more to come monday

Laura Pappas said...

Great turnout on Saturday everyone, Daniel looks killer great WOD after everyone (or almost everyone) had a rest day!

Tim m said...

This is going to be brutal. I have not worked out since Monday. Oh Boy!!

Doreen said...

Thanks everybody for all of your help with the fundraiser on Saturday. Without all of your help and support, I wouldn't have been able to run on Monday. I am so happy to be a part of such of wonderful and supportive team!

Mike said...

this guy isnt human...http://media.crossfit.com/cf-video/CrossFit_JoshEverettIsabel.mov

Aimee Lyons said...

Yeah, without question Josh Everett is an amazing athlete!

Just a quick note, if anyone is scaling for Daniel the WOD will be as follows:

25 Pull ups
200M run
21 Thrusters
400M run
21 Thrusters
200M run
25 Pull ups

Jason Lyons said...

Daniel = Franzilla

This one will hurt...badly!

Scott M said...

I uber excited!!!!

Miranda said...

I will be doing an at home WOD. My hands need to heal before I can attempt another pullup.
I will see you guys tomorrow night. Good luck with this one!

jen said...

Granny had a senior moment last night!!! UGHHH!!!

Danielle said...

Awesome work everyone!
I left work late :( I did this at FAC, but subbed 50 KB Swings for the pull ups because my hands are gross. 21:20.
Hopefully I can sneak out tonight in time for the 6:30.

Miranda said...

At Home WOD:
Run 3 1/2 miles 35 minutes
10 pushups
10 squats
10 dips
10 sit ups
10 rounds for time = 14:22

See you guys tonight