CrossFit KOP

Our first CrossFit Kids Birthday Party!!!

It was a huge success, Happy 5th Birthday Mia!

W.O.D. 10.5.09

3 Rounds for time of:

400M Run

95lb/65lb Squat Snatch, 15 reps

21"/25" Box Jumps, 15 reps

Videos:

Snatch...[wmv] [mov] [link]
Learning to Snatch, Coach Burgener...[wmv][mov]
Snatch: Arms, Coach Burgener...[wmv][mov]

Snatch Balance-Finding Max Analysis...[wmv][mov]

Snatch Foot Position, Coach Burgener...[wmv][mov]

Snatch Instruction, Coach Burgener...[wmv][mov]

Snatch: Jump and Land, Coach Burgener...[wmv][mov]

Snatch: Three Pulls, Coach Burgener...[wmv][mov]

Quote:

"Then, without realizing it, you try to improve yourself at the start of each new day; of course, you achieve quite a lot in the course of time. Anyone can do this, it costs nothing and is certainly very helpful. Whoever doesn't know it must learn and find by experience that a quiet conscience makes one strong."

-Anne Frank

Results:

Rob 18:22

Jim 18:12

Jill 17:22 (50#)

Mike F 21:51

Mike B 17:50

Curtin 23:11

Miranda 22:02

Swine 16:50

Shawn 21:54

Vito 18:33 (PVC)

Steph 23:22 (25#)

Jeff 20:40

JZ 18:41 (65#)

Trisha 20:38 (35#)

Liz 22:08 (35#)

Kristin 19:20 (35#)

K Ditty 24:26 (45#)

Westwood 21:48 (65#/squats)

Joe A 29:45

Joe D 19:32 (75#)

Dan 21:55 (75#)

Kara 20:31 (35#)

Cate 17:12

Gina 18:21 (25#)

Level 2 Results:

In teams, each member completes the following exercises for one minute each

Air Squats

Shoulder Press (125/85)

Deadlift (315/205)

Front Squat (185/135)

Push Press (155/105)

Sumo Deadlift Highpull (135/95)

Overhead Squat (155/105)

Push Jerk (185/110)

Med Ball Clean (20/14)

Boys (Sam/Swine/Jason) 434

Ladies (Aimee/Han/Lisa) 426