9.30.2013

W.O.D.10.1.13

4:30 gets WARMED up with Tim!

Row 2,000 meters
After every minute of rowing (on the rower, not the class timer), get off the rower and do 10 hang power snatches (95/65#).

Coaches Notes:
Your score will be the total number of Hang Power Snatches and total total time.
For example 100, 14:10.
To preserve the stimulus of the workout the Hang Power Snatch should be a weight you can string 10 reps of in the initial rounds.

Community Reminders/Events:
This weekend the Misty Knoll farm is welcoming us for a farm tour at 10AM on Saturday, 10/5. Click here for more details.

Good luck to all the CFKoP athletes competing the Hook Grip Classic hosted by the Liberty Barbell Club this weekend at CrossFit Center City...Keith, Faby, Gene, Jim C, Justin H and Kate K... Head out to cheer them on if you have time!

Quote:
"When we are motivated by goals that have deep meaning, by dreams that need completion, by pure love that needs expressing, then we truly live."
Greg Anderson
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9 comments:

  1. Tim POctober 1, 2013 at 7:36 AM

    6am

    Oleg 17:07, 70snatches Rx
    Kristin T 17:39, 90 Rx
    Peter 18:58, 60 Rx
    King 20:05, 70 Rx
    Rachel W 21:20, 80(45#)
    Ellie 18:57, 90 (50#)
    Erika 19:55, 90 (65)
    Pat P 18:57, 70(75#)

    ReplyDelete
  2. UnknownOctober 1, 2013 at 9:14 AM

    If you spit toothpaste in the sinks in the locker rooms and don't rinse it out, then you're an asshole. No really, it's true, I looked it up in the asshole dictionary.

    ReplyDelete
  3. Aimee LyonsOctober 1, 2013 at 11:15 AM

    Aimee 17:30 80 Rx

    ReplyDelete
  4. Paul SOctober 1, 2013 at 11:52 AM

    Rich 20:30 70 #75
    Diane 20:30 70 RX
    Ryan S. 24:38 90 #85
    Barb 19:13 80 #40
    Susan 20:58 90 #55
    Al Z. First Class Forgot!
    Kara 19:02 80 #35
    Mark H. 15:03 90 #75
    Jonathan 15:57 110 #53

    ReplyDelete
  5. UnknownOctober 1, 2013 at 2:32 PM

    NOON


    Rachael 19:33 70 (45#)

    ReplyDelete
  6. Paul SOctober 1, 2013 at 8:52 PM

    Fayth 24:09 80 #45
    Dan 16:00 60 #65
    Seshu 17:54 70 #65
    Maddie 17:35 90 #35
    Anne 20:20 80 #35
    Steph C. 21:03 90 #35

    ReplyDelete
  7. sharonOctober 1, 2013 at 9:21 PM

    Susan, hilarious!!!!

    ReplyDelete
  8. UnknownOctober 1, 2013 at 10:09 PM

    Sorry 4:30 class the board. got erased before I had a chance to enter your times/weights used! Please log in and record your times and scores!

    ReplyDelete
  9. Keith BOctober 2, 2013 at 7:42 PM

    5:30

    Klutch 17:17 70 Rx
    Miranda did work :) Rx
    Derreck 15:02 60 Rx
    Joe P 18:01 70@65
    Patrick 15:30 60 Rx
    Agam 17:27 HPC @65
    Dee 20:30 90@35
    Megs 16:40 90@45
    Jill 20:59 90@35
    Travis 15:50 60@75
    Luke 20:11 70@65

    6:30

    Johnny 18:52 70 Rx
    Greg 20:34 80@75
    Tracy 20:18 90@40
    Nora 17:17 90@15
    Kelly 19:30 80@35
    Tom 15:55 60@85
    Brett 14:26 60 Rx
    Matt B 17:46 70 Rx
    Heather 17:06 70 Rx

    ReplyDelete