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
7 comments:
Does anyone want to do the beach assualt with me at open gym tomorrow?
Sorry K--no assault for me.
I'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"?
Aim or Jason, what is the Bull?
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
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
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