11.26.2011

W.O.D. 11.27.11

For time complete:

100 Double Unders

then

5 Rounds of:
12 Hang Power Clean (135#/95#)
7 Deadlifts (275#/185#)

Quote:
"The strength of a nation derives from the integrity of the home."
–Confucius

Results:
Rx:
Clay 17:10
Jay E 18:56
Steph V 16:26
Mike Fab 16:20
Kate C 18:45

Scale:
LP 14:43 (95 HPC/115 DL)
Lee 17:26 (100/200)
Rachael 17:08 (65/125)
Stasie 15:33 (45/65)
Lam 23:07 (45/150)
Arin 18:00 (45/115)
Vincent 20:54 (115/245)
Erika 18:10 (55/135)
Sara 22:00 (45/85)
Becca N 19:57 (45/83)
Ron 20:55 (65/75)
Jess C 17:38 (55/120)
at

3 comments:

  1. DonkeyNovember 26, 2011 at 10:57 PM

    Tasty! Well, except for the double under part :)

    ReplyDelete
  2. JeffNovember 27, 2011 at 11:40 AM

    9AM results:

    Rx

    Clay 17:10
    Jay E 18:56
    Steph V 16:26
    Mike Fab 16:20

    Scale

    LP 14:43 (95 HPC/115 DL)
    Lee 17:26 (100/200)
    Rachael 17:08 (65/125)

    10AM class:

    Rx

    Kate C 18:45

    Scale

    Stasie 15:33 (45/65)
    Lam 23:07 (45/150)
    Arin 18:00 (45/115)
    Vincent 20:54 (115/245)
    Erika 18:10 (55/135)
    Sara 22:00 (45/85)
    Becca N 19:57 (45/83)
    Ron 20:55 (65/75)
    Jess C 17:38 (55/120)

    Outstanding work this morning everyone, way to work through the double-unders/attempts/single unders to get to the bars quickly! Remember to get those elbows up fast on the hang power cleans, makes it a lot easier to get under the weight and save your grip. A big welcome to Sara and Ron visiting us from DC during their trip to see Lam and Becca, great to have you with us!

    ReplyDelete
  3. Laura PappasNovember 27, 2011 at 9:20 PM

    Hey guys (esp those that have completed Fundamentals but haven't done the nutrition session yet) tomorrow night at 8pm is the Paleo for Performance workshop.

    Paleo for Performance Workshop
    Free for KoP Fundamentals, $15 for Crossfit King of Prussia or Crossfit King of Prussia/Del Val members, $25 for Guests

    ReplyDelete