9.08.2010


Who's ready for Halloween???
That means "Wolverine" time is quickly approaching...

W.O.D. 9.9.10
"The Wicked Witch"
1000M Row
30 GHD Sit-ups
750M Row
20 GHD Sit-ups
500M Row
10 GHD Sit-ups
250M Row
5 GHD Sit-ups

Community Reminders:
There is a CFKids class today at 3:30PM and Barbell Strength continues at 5:00PM. Don't forget to click here to check out the events at Lululemon this weekend.
There is still availability in the golf outing this weekend! Contact Jason for more info.

Quote:
"Skills and confidence are an unconquered army."
-George Herbert

Results Rx:
Jen C 16:07
Jen S 17:18
Jay E 18:58
Olan 17:12
Deb 16:34

Results:
Karen 18:35
Danny 14:40
Katie D. 18:50
Rob 13:52
WW 13:33
Kristin T 18:01
Steve Z 17:22 (row,kb)
Bekah 16:31 (row,10&5GHD)
Steph V 18:29 (run,situps)
at

7 comments:

  1. Tara FruchtermanSeptember 8, 2010 at 11:32 PM

    hey guys- have you seen the Crossfit Love - 33 Burpee challenge- just have to send in video of peeps in gym doing 22 burpeees under 1:30 and get a free t-shirt. check it out.

    ReplyDelete
  2. Tim PSeptember 9, 2010 at 7:20 AM

    6am'r Results
    Rx
    Jen C 16:07
    Jen S 17:18
    Jay E 18:58


    Kristin T 18:01
    Steve Z 17:22 (row,kb)
    Bekah 16:31 (row,10&5GHD)
    Steph V 18:29 (run,situps)

    Nice Job! Very long rows and everyone stuck it out and focussed on the endurance and breathing techniques.

    ReplyDelete
  3. Chris P.September 9, 2010 at 8:02 AM

    Tara, looks like 33 burpees?

    ReplyDelete
  4. MelanieSeptember 9, 2010 at 8:19 AM

    Looks like there is "no place like home" for this WOD!! LOL. Heading out of town so I will miss the fun. Catch you all next week!

    ReplyDelete
  5. Chris P.September 9, 2010 at 10:01 AM

    Folks,

    There is 1 more spot in the Clean and Jerk clinic this Saturday, 9/11 from 1pm-4pm. We will go over proper form and technique and use video to analyze your movement frame by frame. The first clinic allowed people to get feedback on their technique that they were not able to realize until they saw themselves perform. Cost is $20.

    The next C&J clinic will be on 10/10 and has 3 spots open.

    Email me at chris@crossfitkop.com if you are interested in the 9/11, 10/10, or future clinics. This allows me to build a waiting list and give priority to those who sign up earlier.

    ReplyDelete
  6. Jen S.September 9, 2010 at 2:09 PM

    Believe it or not, I've never actually done Wolverine...looking forward to being able to do it this year since I am not planning on traveling for Halloween!

    I am interested in possible future clinics - just can't make Sat. Not sure about Oct 10....

    ReplyDelete
  7. HannahSeptember 9, 2010 at 6:15 PM

    granny is back!!!

    ReplyDelete