CrossFit KOP

KoP Ladies at the Warrior Dash!!!

W.O.D. 10.14.10
Your Choice

"Air Force WOD"
20 Thrusters
20 SDHP
20 Push Jerks
20 OH Squats
20 Front Squats
Each minute on the minute, complete 4 burpees no matter what repetition you are on.

Men’s rx = 95, Women’s rx = 65.
Scale as necessary.

or

"Desert Storm WOD"
AMRAP in 10 Minutes:
1 Atlas Stone ground to shoulder*
5 Sand Bag Cleans (35#/70#)
10 Slam Balls*

*scale weight according to level and ability.

Skill:
Reverse Hyper 3 sets of 20 reps

Recipe:
Healthy Caramel Apples

Video:
Interview with Coach Mike Burgener at the CrossFit/USAW Weightlifting Open by CrossFit Again Faster - video [wmv] [mov]

Quote:
"Well done is better than well said."
-Benjamin Franklin

Results:
Air Force WOD
Todd 75# 15:30
Ellie 55# 15:48
Laura 14:37 Rx
Mom 15# 14:58
Cate Rx 8:50
Kristen 65/45 14:57
WW 75# 16:31
Jim C. 1/2 WOD

Desert Storm WOD
Joe A 6rnds
Chris T 6
Kara 7