W.O.D. 4.28.11

Dominic O. - post 11.6
(A big thanks to Dom who has been our intern for the semester, congratulations on your graduation from Kutztown University in 10 days!)

CrossFit Games Open WOD 11.6:

7min AMRAP of:
3 Thrusters... 100/65 pounds
3 Chest to Bar Pull Ups
6 Thrusters...100/65 pounds
6 Chest to Bar Pull Ups
9 Thrusters...100/65 pounds
9 Chest to Bar Pull Ups
12 Thrusters...100/65 pounds
12 Chest to Bar Pull Ups
15 Thrusters...100/65 pounds
15 Chest to Bar Pull Ups
18 Thrusters...100/65 pounds
18 Chest to Bar Pull Ups
21 Thrusters...100/65 pounds
21 Chest to Bar Pull Ups
24 Thrusters...100/65 pounds
24 Chest to Bar Pull Ups

Score is total reps completed

Thoughts on Open Sectional WOD 11.6 from Chris Plentus

Community Reminder:
You will have the opportunity to complete this WOD tonight from 4:45PM - 6:30PM or at CrossFit Explode on Saturday.

Barbell Strength will resume next Thursday 5/5.

We are offering a 7AM class today (no 6AM).

Charles Barkley teased about CrossFit on TNT.


“The greatest way to live with honor in this world is to be what we pretend to be.”

11.6 Photos: The Final WOD
Sam B.
Jason L.
Coaches Judging Coaches

Take a look at my pecs and we aren't even bench pressing!

Dorothy = Determination


Nina 60
Cline 60
Pat 56
Kristin T. 69
Tom S. 72
Howard 75
Steve K 47
Gabe 50

Jay E. 53
Steph V. 3
Mike T. 67
Olan 66
Jason 79
Aimee 107
Tim P. 84
Dom 103
Cate 93
Ditty 29
Vinny 88
Nikki 99
Jason B. 32
Miranda 54
Ken 3
Plentus 90
Sam B. 96
Rob P. 81
LP 81
Jerry 66
Mike V. 108
Warnek 117
Killa B. 59
Karen 3
Dorothy 57
Shoeless 61
Jeff 50
Danny 80


donkey said...

notice anything funky with their TTB?

I wouldn't have counted a LOT of those ladies' reps, just sayin'.

Miranda said...

Congratulations Dom!!!!! It's been great having you at KOP!!! Best of luck to you!

Anonymous said...

Congrats Dom!! You are truly a great guy and a force to be reckoned with in the gym! Love your attitude about improving yourself and how you encourage others!!

Unknown said...

Congratulations Dom. You've been very helpful to many of us. Especially with your Muscle Up instructions. I watched you coach several people to their first.

Tim P said...

7am Results

Rx C2B
Jay E 53

Nina 60 (bluebnd,chinup)
Cline 60 (band 75#, chinup)
Pat P 56 (grnband,chinup)
Kristen T (69 grnband,chin)
Steph V (3) 70 with blueband
Tom S 72 (chinups)

Great Work this morning guys and girls on a sweaty one.

JZuck said...

Congrats Dom! Hope we still see you at the box from time to time.

Chris P. said...

Dom! One of the nicest, enthusiastic guys around. Your willingness to help out in any way possible is a testament to your work ethic. So are your workouts! Keep it up dude, you're a force not to be reckoned with

Cline said...

Love the 7 AM start time. It's the first step in my plan for world domination: Get more free time after work.

Anonymous said...

7am rocks.

Chris @ Flipping A Dollar said...

Good luck everyone on todays sectional WOD.

Great having you around Dom.

Jason Lyons said...

dom, baby khalipa, hope you stick around in some capacity. it was great having you here. thank you very much for all that you did for us!

Laura Pappas said...

Dom thanks for your help and I hope you stick around and we see you working out as well!

Dom O said...

Thank you very much to all of you guys. I can honestly say that in the past 4 months I have lerned so many new things and met some even greater people. I will most definately be around the box from time to time. I will do my best to stay in contact with you all through facebook and the blog. Good luck to the guys going to regionals. I know you are all going to rock it. As for everyone at the gym, keep training hard, do not be afraid to put your heart and soul into every rep that you can push out. I can honestly say that I am so happy to have met such a great group of people and an even greater group of crossfitters. Keep in touch guys ;)

Megs said...

Dom, best of luck and you'll be missed!!

Chris P. said...

Sam B. and Rob P., I don't think you guys have facebook, so here are some pictures from tonight:


donkey said...

we'll always have isabel, dom. best of luck to you in the future and do not be a stranger. you ROCK!