11.18.2013

W.O.D.11.19.13






Complete as many rounds as possible 20 minutes of:
65/95 pound Squat snatch, 10 reps
10 Ring dips
10 Knees to elbows

Community Notes:
Click here to register for the next Level 1 Seminar hosted at CFKoP on January 11th and 12th, 2014. 

Quote:
"If everyone is moving forward together, then success takes care of itself."
-Henry Ford
at

3 comments:

  1. Tim PNovember 19, 2013 at 9:16 AM

    6am

    King 5 depth
    Peter 5+4 Rx
    Klutch 5 Rx
    Todd 5 Rx
    Dinger 4+24scaled
    Megs 5 (65power, 1/2 floss)
    Kristin T 5+2 band
    Rachel 4 scaled
    Erika 5 scaled
    Roni 5 band

    ReplyDelete
  2. Paul SNovember 19, 2013 at 8:47 PM

    Diane 7+15 SC
    Chip 5 RX
    Mischa :-)
    Kara 6 SC
    Nicole :-)
    Fugo 5 SC
    Nick Z. 9+13 SC
    Jonathan 13 SC
    Ryan B. 5 RX
    Rich 7 SC
    Joe G. 6+10 SC
    Ryan S. 5 SC
    Sue 5+7 SC
    Olan 4 SC
    Beav 6 +10 SC
    Regi 7 SC
    Josh 5 SC
    Jocelyne 7 SC
    Skylar 6+15 SC
    Fab 4 SC
    Steph 4+6 SC
    Linda 6 SC
    Jaime 6+10 SC
    Seshu 5+3 SC
    Brett 5+2 RX

    ReplyDelete
  3. Keith BNovember 20, 2013 at 5:07 PM

    5:30

    Marisa(KOA) 4
    Dee 5+19 sc
    Laura 6+2 band
    Heather 5+20 sc
    Jess S 3+21 sc
    Joe P 4+3
    Oleg 5+6

    6:30

    Kate C 5+9 Rx
    Andre 8 sc
    Johnny 5 PS+OHS
    Matt B 4+10 Rx
    Alona 5+5 sc
    Agam 5 sc
    Dave N 4+1

    Thanks to Marisa dropping in from Crossfit KOA in Jersey.

    ReplyDelete