CrossFit KOP

CrossFit Kids out for a 400M Run.

Getting ready for Musical Med Balls!

Kelsey.

Megs.

W.O.D. 11.8.09

Complete the following allowing full recovery between rounds. These Rx weights are heavy (I know) we will scale weight according to ability (but knowing the goal is to go HEAVY). It's simple, right??? Lift something heavy, run really fast, time the entire effort and repeat.

3 Rounds:
5 thrusters, 155lbs/105lbs
2oom sprint

3 cleans (yes, squat cleans), 205lbs/115lbs
200m sprint

Read:
Are you nuts about nuts?
Click here to read Marks Daily Apple: This Is a Cringe-Free Headline about Nuts

Quote:
Smooth roads never make good drivers.
Smooth sea never make good sailors.
Clear skies never make good pilots.
A problem free life never makes a strong person.
Be strong enough to accept the challenges of life.
-Unknown

Results:

Jim C (155#) 4:26/3:38/3:41

Aimee (123/103#) 3:25/3:04/3:04

Swine (155#) 3:32/3:16/2:54

Jaime (45#) 3:44/4:25/4:00

Abbey (103#) 3:34/3:44/3:33

Han (103#) 4:22/4:48/5:13

Plentus (155#) 3:36/3:23/2:51

K-Ditty (85/75#) 4:15/4:36/4:20 (dropped to 75/75# last Rnd)

Sam (185/155#) 4:04/2:53/2:57

Lisa (Rx) 3:05/3:11/3:21

Todd (115#) 2:52/3:10/3:20

Maura (45#) 3:47/3:54/3:35

Meg (75#) 3:45/3:54/3:19

Darlene (15#) 5:22/5:16/5:23

Westwood (115#) 3:08/3:44/4:15

Joe A (Rx) 4:23/4:49/4:43

Jason (Rx) 3:57/4:48/5:33

Cate (95#) 3:03/3:03/3:36 (105# for last Rnd)

Kelsey (95#) 3:33/3:31/3:23

Jill (70#) 3:05/2:56/2:51

Laura (75#) 2:53/2:47/2:53

Nicole (70#) 3:10/3:26/3:23

Chris S (185/155#) 4:15/3:28/3:15

Fergs (185/155#) 3:14/3:20/2:48

Mike F (165/155#) 4:41/3:41/Ouchie