CrossFit KOP

Remembering Paul and the Fallen Heroes.


W.O.D. 4.3.10

“4179”
in honor of fallen Officer Paul Scuillo II...

Paul’s badge number was 4179 and he was 36 years old, hence 9 rounds (3+6). These were some of Paul's favorite exercises. This WOD was created by Lisa and some of the original members of CrossFit KoP who sat around our kitchen table shortly after the Pittsburgh tragedy creating this WOD.

There have been a few iterations of the WOD from various CrossFit gyms and CF HQ who will shortly publish a Hero WOD in Paul's honor, but this was the original and the one completed at CrossFit KoP and at our 4179 Fundrasier on 6.6.09 which raised over 4K for the families of the fallen officers..

9 Rounds for time:
4 C2B Pull-ups
1 Deadlift 185#/275#
7 Push-ups
9 Burpees

(compare to 4.4.09)
(compare to 6.6.09)

Recipe from JZ and Jaime:
Broccoli and Pine Nut Soup

CrossFit King of Prussia Kids:
Our cuties are featured on the CrossFit Kids Page today...
Click here to see the photo of their Atlas Stone Races!

Reminder:
We are closed tomorrow Sunday April 4th for EASTER!

Quote:
"We must embrace pain and burn it as fuel for our journey."
~Kenji Miyazawa

Results:

Rx

Jason: 14:27

Olan: 15:35

Plentus: 9:42

Kit: 9:59

Jim C: 23:25

Scale:

Gina: 18:21

Jeff: 15:19

Ellie: 15:30

Deb: 16:02

Kim S: 15:29

Ditty: 20:32

Vincent: 14:38

Jay S: 18:06

SAZ: 20:46

Liz: 17:41

Mike F: 18:50

Christine: 19:03

Cate: 11:04

Panos: 14:52