W.O.D. 1.23.12

Congratulations to Jay and Tori on the birth of their daughter Fiona Violet.
Born 1.22 at 5:01PM, at 6lbs 12 oz -- baby is doing great and so is Mom!

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

Skill:
GHD Sit-up
Back Extension
Hip Extension
Hip & Back Extension

Video:
WOD Demo with Potomac CrossFit - video [wmv] [mov]

Community Notes:
Click here to read about our NEW schedule updates.

Click here to register for the Next Level 1 Trainer Course being held at CrossFit KoP.

Quote:
“Individually, we are one drop. Together, we are an ocean.”
- Ryunosuke Satoro

Results:
Oleg - 105/110
Nicole S - 65
Mark - 85/90
Lauren - 35
Barb Z - 65
Kim C. - 50
John C. - 125
Mike W. - 105
Chris T. - 65
Susan - 75
Rhonda - 60
Tamas - 115
Kara - 53
Donkey 60
Jackie 75
Keith B 137.5
Kevin 137.5
Joy 60
Becca 65
Travis 97.5
Tim M 135
Rob PH 165
Bre 60
Megs 70
Alexis 60
Jason L 140
Mark B 125
Lam 105
Nicole Mc. 45
Ben 98
Scott 75
Mike L 75
Roni 45
Kathleen 62.5
Olan 145
Dan g 135
Diego 50 (one arm DB)
Plentus 155
Krista 70
Mel 80
Matt G 145
Kate 85
Shoeless 135
Jen 45
Jess S. 53
BO 90
Flounder 120
LP 70
Patrick 155
Denise 75
Chris S. 200
Kate FM 67.5
Faby 125
Borden 135
Sandy 65
Akeem 115
Randy 105
Conn 155
Ditty 80
Vincent 145
Brian R 135
Kate K 65
Alison 95
Tidmore 115
Sam B 175
Sharon --
Nick 105
Luke 115
Melissa 55
Paul 165
Jerry 165
Kathryn 60
KSB 60
Rachel 60

9:30 crew

3:30 grinding it out!

Travis

WOD prep - courtesy of Jason L.