CrossFit KOP

Check out the CrossFit certifications at CF 215.
Micah, coach & co-owner of CF 215 featured above.

W.O.D. 6.5.10

Workout of the day from CrossFit East County.
3 rounds for time of:

400m Run
15 DB Thrusters 35#/25#
15 Unbroken Pull Ups
15 Burpees
45 Unbroken Double Unders


Coaching Tips:
Scale load and movements to match your current fitness level. In order for you to complete this workout as Rx'd, you cannot come off the bar until you have completed 15 pull ups and you must do 45 double unders without a miss. Get as much rest as needed before you attempt those two movements to ensure completion in unbroken fashion.

Local Certifications:
July 10th - 11th
CrossFit Gymnastics Certification
CrossFit 215
Philadelphia, PA

August 21st - 22d
CrossFit Endurance Certification
CrossFit 215
Philadelphia, PA

Video:
Highlights from the Southeast Regional - video [wmv] [mov]

Quote:
"Fortune favours the brave."
-Publius Terence

Results:
Rx
Plentus: 18:49

Damn Close
Dorothy: 27:33
Cate: 34:12
Sam: 36:44
Grans: 26:46
Deb: 55:05
Charlie: 54:10

Scale
Ker: ? (25#)
Hol: 39:54 (10#)
Jim C: Sickie
Ditty: 47:31 (25#)
Lori: 34:30 (25#)
Rachel: 24:45 (PVC)
JZ: 31:39 (30#)
Jaime: 38:14 (20#)
Tim G: 47:30 (30#)
Gary: 36:35 (35#)
Joe A: 56:31 (35#)