12.30.2010

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
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7 comments:

  1. Kristen SB.December 30, 2010 at 10:45 PM

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

    ReplyDelete
  2. donkeyDecember 31, 2010 at 2:48 AM

    Sorry K--no assault for me.

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

    ReplyDelete
  3. Kristen SBDecember 31, 2010 at 9:10 AM

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

    Aim or Jason, what is the Bull?

    ReplyDelete
  4. Jen NaspinskiDecember 31, 2010 at 9:53 AM

    This comment has been removed by the author.

    ReplyDelete
  5. Jen NaspinskiDecember 31, 2010 at 10:12 AM

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

    "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

    ReplyDelete
  6. Jason LyonsDecember 31, 2010 at 10:58 AM

    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

    ReplyDelete
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    ReplyDelete