W.O.D. 12.31.10
OPEN GYM
12:00PM-2:00PM
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.
Quote:
“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
OPEN GYM
12:00PM-2:00PM
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.
Quote:
“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
Does anyone want to do the beach assualt with me at open gym tomorrow?
ReplyDeleteSorry K--no assault for me.
ReplyDeleteI'm thinking of running "Hanson" tomorrow. 12-ish start if anyone wants to come play.
Donkey, can you tell me what exercises are in "Hansen"?
ReplyDeleteAim or Jason, what is the Bull?
This comment has been removed by the author.
ReplyDeleteI think I will do Hansen, but maybe only 3 rounds...
ReplyDelete"Hansen"
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:
ANGIE
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Helen
3 Rounds for time of:
400M Run
21 Kettlebell Swings (35#/55#)
12 Pullups
bull is my worst nightmare
ReplyDelete200 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