CrossFit KOP

12.16.2010

W.O.D. 12.17.10

For time and rounds:

100 Double Unders

then

AMRAP in 12 minutes

5 Shoulder to Overhead (95#/135#)

5 Ring Dips

5L/5R Pistols

then

100 Double Unders

Quote:

Families are about love overcoming emotional torture.

Matt Groening

9 comments:

Dorothy said...: Aimee & Jason: Thanks for throwing a great party tonight. I had such a great time. It was really great hanging out with everyone in a more social setting. I love my crossfit family.; December 16, 2010 at 10:16 PM
Melanie said...: I second that!!! Happy holidays everyone!; December 16, 2010 at 10:22 PM
Stephanie v said...: Yay Festivus!! Two glasses of wine before all deadlifts...lol!; December 16, 2010 at 10:24 PM
Tim P said...: 6am Results

Grans 5 rounds, 16:50
Dorothy 4, 18:38
Joe A 4, 20:50; December 17, 2010 at 7:08 AM
Kristin T. said...: Had so much fun last night! Thanks for a great party! Crossfit KOP rocks! ...and I think the wine gave me some special strength for the deadlift! yay, 18# PR!; December 17, 2010 at 11:50 AM
TP said...: Nooner Results

Sharon 7, 18:30 (formwork)
Rachel 5, 17:41
Jim C 4, 18:53
Sarah S 6, 19:36
Tracey 7, 19:17
WWW.Wood 4, 19:51
RobPH 5, 16:56
Liz T 5, 16:54
Mike V 6, 16:12

Liz has some nice strung DU!; December 17, 2010 at 2:32 PM
Nikki said...: 5:30 and 6:30pm results

Rx
Rob P 5, 18:57

Damn Close to Rx
Jerry 6, 18:24 (DU, 135, box for pistols)
Jen S 5, 15:39 (DU, 95, band for dips)

Scale
Karin 6, 15:53 (100SU, 35)
Ironman 5, 25:27 (DUattempts, 75)
Howard 5, 19:19 (200SU, 115)
Melinda 5, 23:33 (DUattempts, 85, 50 attempts)
Hannah 5, 17:42 (DU, 95)
Julie 2, 15:42 (100SU, 35)
Pooch 4, 15:33 (100SU, 75)
Miranda 6, 18:12 (DU, 85)
CC 6, 17:40 (DU, 75); December 17, 2010 at 7:49 PM
Aimee Lyons said...: 4:30 Results
Rx
Will: 20:28 (6)
Nikki: 14:30 (7)

Scale
JZ: 25:23 (3) 115#
Katie F: 20:08 (4) 53#/17"/SU
Gabe: 24:41 (4) 95#/RDrom/Prom
Brian R: 28:10 (6) 13"
Mike F: 19:27 (4) 17"/13"/RDrom; December 17, 2010 at 10:39 PM
TP said...: Notable Nooner Update!...forgot to add Mike V's 92 strung DU on the first set of hundred in this wod..... nutso.; December 18, 2010 at 8:21 AM

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World Class Fitness in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.-Greg Glassman

12.16.2010

9 comments:

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