WOD:
Join
Mel and Jason for an outdoor adventure WOD at 9:00AM, meet and park at
Frosty
Falls. We will not be hosting regular classes this
weekend do to the
CrossFit Level 1 seminar. Sorry for any inconvenience. This is a FREE
class for members only.
Teams of 4 or 5 complete the following:
AMRAP in 5 minutes of Prowler Push w/ 90# (Women High, Men Low)
Rest 1 minute
AMRAP in 5 minutes of Snaking Barbell Overhead Walks (95/45#)
Rest 1 minute
AMRAP in 5 minutes of 100m sprints
Coaches Note:
This is a relay type workout. One person will work and hand off to the next person on their team. All those not working will being doing CF Football Burpees (Burpee w/o a push-up)
Teams of 4 or 5 complete the following:
AMRAP in 5 minutes of Prowler Push w/ 90# (Women High, Men Low)
Rest 1 minute
AMRAP in 5 minutes of Snaking Barbell Overhead Walks (95/45#)
Rest 1 minute
AMRAP in 5 minutes of 100m sprints
Coaches Note:
This is a relay type workout. One person will work and hand off to the next person on their team. All those not working will being doing CF Football Burpees (Burpee w/o a push-up)
Community Notes:
We have several members attending their Level 1 Seminar this weekend at KoP, wish them luck! Susan B, Paul S, Granny, Gabe, Olan and Miranda!!!
Quote:
"A dream doesn't become reality through magic; it takes sweat determination and hard work."
~Colin Powell
Results:
Brynsie/Calvin/Peter/Tim: 703 Reps
KSB/Jess C/Jeremy/Jim C: 587 Reps
Beth O/Erika/Joy/Kathy G/Kim: 603 Reps
Kathy G's 1st Prowler Push
Determination
A First at CF KoP
A Sprint to the Finish
Sunday Morning Gnomes
Results:
Brynsie/Calvin/Peter/Tim: 703 Reps
KSB/Jess C/Jeremy/Jim C: 587 Reps
Beth O/Erika/Joy/Kathy G/Kim: 603 Reps
No comments:
Post a Comment