W.O.D. 6.18.11

Jeff & Nikki's out of the box "mystery" WOD

Meet the coaches at Frosty Falls in the parking lot near our 200M/400M loops. Jeff and Nikki will put you through the paces. This is a FREE class; friends and relatives are welcome.

10AM class ONLY

CrossFit KoP is hosting a Level 1 Certification all weekend and therefore no classes will be held in the "box". The WOD will be held outdoors at 10AM on both Saturday & Sunday. Unfortunately there will be NO barbell strength and NO Kids class this weekend. Sorry for any inconvenience.

"Enjoy the little things in life, for one day you may look back and realize they were the big things."
-Antonio Smith


Steph V said...

Holy Moly some Chick got a 190lb thruster at regionals this weekend! craziness!

Nikki said...
This comment has been removed by the author.
Nikki said...

Congratulations toKaren, Mel, and Laura - all are getting their L1 cert this weekend! I'm so excited for you! Learn lots and have a blast

Jeff said...

I'll echo Nikki's post, have a great time Karen, Mel and Laura, enjoy and congrats!

Nikki said...

10am Out-of-the-Box WOD

Teams of 3, 1 person working at a time (except for runs, which were as a team), complete:
300 sledgehammer tire hits
1 Keebler loop (run)
200 stump jumps
1 Keebler loop
100 push-ups
1 Keebler loop


Steph, Grans, Joe A (10# sledge)
time - 24:10

Josh, JP, Grebe (10#)
time - 28:09

Rhonda, Lynn, Nicole S, Vanesha (6#)
time - 26:48

Sheng Ching, Kathleen, Ditty (6#)
time - 26:28

KSB, Dianne, Elyse, Tyron (6#/10#)
time - 28:41

Great work everyone, and thanks for coming out! See you tomorrow, same time same place!

karen largent said...

Thanks, guys!

Hey- what's a Keebler run? Does it have a hollow tree with cookies?