W.O.D. 12.31.10


An Open Gym is where the gym is open for you to select a WOD of your choice or work on a skill. There will be a CrossFit Coach available but no structured warm-up/WOD or cool-down. All CFKoP members are welcome.

This is a FREE class.

“An optimist stays up until midnight to see the new year in. A pessimist stays up to make sure the old year leaves.”
-Bill Vaughn


Kristen SB. said...

Does anyone want to do the beach assualt with me at open gym tomorrow?

donkey said...

Sorry K--no assault for me.

I'm thinking of running "Hanson" tomorrow. 12-ish start if anyone wants to come play.

Kristen SB said...

Donkey, can you tell me what exercises are in "Hansen"?

Aim or Jason, what is the Bull?

Jen Naspinski said...
This comment has been removed by the author.
Jen Naspinski said...

I think I will do Hansen, but maybe only 3 rounds...

Five rounds for time:
30 reps, Kettlebell swing (70#/55#)
30 Burpees
30 Glute-ham sit-ups

If necessary, Scale KB weight and GHD sit up to level and ability and/or scale rounds down to 3 rounds.

Two others I was interested in doing:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

3 Rounds for time of:
400M Run
21 Kettlebell Swings (35#/55#)
12 Pullups

Jason Lyons said...

bull is my worst nightmare

200 double unders
50 overhead squats (135/95)
50 pullups
1 mile run

oh yeah, i forgot, TWO ROUNDS!

i hope to be alive to help coach the nooner