Father and Son...Steve and Kit.
W.O.D. 2.25.10
From the Mid-West Sectionals...
The 54321 WOD is:
For Reps:
5 minutes of Rowing for calories
4 minutes of Box Jumps for reps (20/24)
3 minutes of hang squat snatches for reps (45/75)
2 minutes of wall balls for reps (10 ft high)
1 minute of Handstand Push-ups for reps
Video of the workout presentation ... [wmv] [mov]
Community Reminder:
The Whole 9 Nutrition Seminar will be going on this Sunday from 12-3pm we are looking forward to hosting Dallas and Melissa! There are a few last minute spots available if you would like to sign up.
Video:
The notorious Pukie Z deadlifts 455#; click here to watch it now!
Recently back from serving our country overseas, ask Steve what drove him to CrossFit KoP; it's a funny story!
Schedule update:
Next week will begin our much anticipated 4:30PM Wednesday class.
Quote:
"Whatever you think you can do or believe you can do, begin it. Action has magic, grace and power in it."
- Goethe
From the Mid-West Sectionals...
The 54321 WOD is:
For Reps:
5 minutes of Rowing for calories
4 minutes of Box Jumps for reps (20/24)
3 minutes of hang squat snatches for reps (45/75)
2 minutes of wall balls for reps (10 ft high)
1 minute of Handstand Push-ups for reps
Video of the workout presentation ... [wmv] [mov]
Community Reminder:
The Whole 9 Nutrition Seminar will be going on this Sunday from 12-3pm we are looking forward to hosting Dallas and Melissa! There are a few last minute spots available if you would like to sign up.
Video:
The notorious Pukie Z deadlifts 455#; click here to watch it now!
Recently back from serving our country overseas, ask Steve what drove him to CrossFit KoP; it's a funny story!
Schedule update:
Next week will begin our much anticipated 4:30PM Wednesday class.
Quote:
"Whatever you think you can do or believe you can do, begin it. Action has magic, grace and power in it."
- Goethe
Results:
Rx
Sam G: 229
Mike V: 224
Pukie: 162
Tim P: 219
Jason: 192
Plentus: 207
Aimee: 199
Scale
Kim:145
Jen S: 152
Megs: 172
WestWod: 169
Kevin: 189
Laura: 166
Donkey: 165
3 comments:
Looking good Dad and Kit!
Keep up the great work both of you. I think its awesome that you both crossfit!
best CrossFit father/son team I know!
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