CrossFit KOP

W.O.D. 12.20.10

Option 1
5 Rounds for time of:
3 Muscle ups
5 Handstand Push-ups
10 Hang Power Snatch 65#/95#


Option 2
5 Rounds for time of:
5 Dead Hang Pull-ups
10 Push ups
15 Hang Power Snatch 45#/75#

Recipe:
Need a Paleo option for the Holdiay season, Click here to read a great recipe from CrossFit Scottsdale.

Community Schedule:

Our holiday schedule starts this Wednesday, click here to print it out!

Quote:
‎"Plans are only good intentions unless they immediately degenerate into hard work."
- Peter Drucker

Results:

WOD 1

Rx

Tim P: 15:21

P: 14:06

Mike V: 10:30

Sam B: 13:59

Scale

Kev: 21:32 (Some Jumping MU)

Aim: 24:40 (Some MU transtions/2 MU, HSPUrom)

Han: 19:20 (Transitions/Banded HSPU)

Mel: 12:51 (53#/transitions)

Grans: 20:58 (2 MU)

Will: 19:35 (8MU)

Rob P: 16:53 (attempts)

Miranda: 12:42 (6Rds at 55# transitions)

Laura: 15:22 (transitions)

Vinny 19:44 (skill)

Tim G. 24:14 (skill)

WOD 2

Rx+

Mike F: 17:38 (95#)

Olan: 19:24 (95#)

John W: 9:36 (axle)

Rx

Jim C: 14:04

Cate: 9:32

Sam D: 9:54

Jen S: 12:23

Scale

WW: 14:52 (65#/2xMF)

Jackie: 18:11 (50#/Bk/KPU)

Gabe: 16:03 (55#/MF)

JZ: 16:41 (75#)

Rebecca: 15:45 (35#/Bk)

Melinda: 12:27 (53#/B)

Denise: 19:19 (35#/G/KPU)

Dorothy: 12:25 (MF)

Shoeless: 17:47 (75#)

Kristen SB: 18:19 (B)

Ben: 15:49 (45/2xMF)

Kathleen: 16:56 (40#/G/KPU)

Jessica: 18:30 (35#/G/KPU)

Chris T: 13:48

Rachel: 13:30

Sheng-Ching: 14:42

Kara: 11:33

Ditty: 23:40

Sandy: 15:00 (45#/?)

Danny: 14:38 (?)

Karin: 17:05 (?)

Dana: 20:54 (B)

Steph V: 14:53 (53#/GB)

Flounder: 14:50 (45#/Bk)

Liz: 16:22 (Bk)

Howard: 18:00 (65#)

Borden: 16:52 (65#/MF)

Mike S: 16:48 (35#/G)

Rachael: 18:58

CC: 13:47 (G)

Conn: 15:52 (65#)

Jim B: 20:10

Sarah S: 16:33

Sara B: 17:40

Lance: 17:50 (45#/B)

Charles: 14:58 (45#/B)