12.10.2013

W.O.D.12.11.13

CFKoP coaches and members continue to better their training...
today we learned from Dimitri Klokov, Vasily Polovnikov and Ilya Ilyin


AMRAP in 8 minutes
Run 200 Meters
8 Power Cleans (95/135#)

rest 2 Minutes

AMRAP in 6 minutes
4 Snatches (95/135#)
1 Rope Climb

Rest 2 Minutes
AMRAP in 4 minutes
5 Thrusters (95/135#)
5 Chest to Bar Pull-ups

Record score as rounds and reps.

Community Notes:
All weekend classes will be held at the Annex. We are hosting a Level 1 seminar.  Please meet and park at the Annex.

This Saturday, 12/14,  CrossFit R5 is hosting a Masters Madness competition.  CrossFit KoP has the following athletes competing; please go out and cheer them on...Cate K, Susan, Lauren M., Roni, Ericka, Diane PR., Stasie, Mark C., Patrick P., King and Mike P.
 
Quote:
“Champions aren't made in the gyms. Champions are made from something they have deep inside them -- a desire, a dream, a vision.”
-Muhammad Ali
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10 comments:

  1. TravisDecember 10, 2013 at 10:32 PM

    I'm gonna power clean some weight. Then, I'll climb a rope or 2!

    ReplyDelete
  2. AnonymousDecember 10, 2013 at 11:49 PM

    "Can I be frank with you?" "Sure, but can I still be Garth?"

    ReplyDelete
  3. SamsonDecember 11, 2013 at 3:58 AM

    Great pics with a stud OLY lifter!

    ReplyDelete
  4. emilyyannabellaDecember 11, 2013 at 10:44 AM

    9:30, such a great group today! Lots of fun!
    Roni: 3/3/3 sc
    Jackie: 4/5/3 sc
    Jonathan: 6/5/5 RX
    Nick: 6/3/2 sc
    Nicole: 6/3/4 sc
    Diane: 4/6/5
    Rachel: 6/4/4 sc

    ReplyDelete
  5. Jen NaspinskiDecember 11, 2013 at 12:39 PM

    So 2014 is on its way - anyone have thoughts on their crossfit goals for the new year? I need to set some - besides getting back to regular attendance.

    ReplyDelete
  6. Steph VDecember 11, 2013 at 1:19 PM

    6a
    Erika 3+row(85), 3r+4 (65/rp), 3R+3(65)
    Rachel W 3r+row(85), 4r+4(65/RP), 3R=5(65/bnd)
    Nick C 3R Row, 3R(115), 3r(115)
    Kim 3+row(65), 4(45), 4(rr,45)
    Kathleen 4 (row/55), 6(35/rp), 3 (55/rr)
    Roni 3+row(80), 5R=4(65), 3+8(75)
    Peter 5r Row, 5(115), 3(115

    12n
    Jessey 4r, 6R(rp), 5R(rr) -53#
    Fran 3R,4R(rp), 4r (rr)- 35#
    Pam 3r+5(85), 6R(65/rp), 4 (75,Bnd)
    King 4rRx, 5R(115),4r(115)
    Barb 3r(63), 4r+4(53/rp), 4r+5 (53/rr)

    ReplyDelete
  7. AnonymousDecember 11, 2013 at 8:07 PM

    I wanted to post to say I was wrong with my campaign for Derrick to get most likely to take a break during a wod. He didn't stop ttonight the entire time or maybe the award was the motivation to not stop anymore, either way it was awesome.

    Also great wod today Aimee.

    Ryan B

    ReplyDelete
  8. TravisDecember 11, 2013 at 9:49 PM

    Ryan, are you sure you liked the entire wod?!?!

    ReplyDelete
  9. Jen S.December 11, 2013 at 10:04 PM

    7:30pm
    Dave 4+3/3+1/2+5 (115#)
    Jill 4+1/4/3 (65/55/65)
    Kelly 4/5/2+9 (65/55/55)
    Tracy 3+1/4+4/3+1 (65/55/55)
    Joe B 4+1/4/4 (95/85/85)
    Steph 3/3/3 (65/55/55)

    What a great group tonight! So much energy :) Great job working on the lifts tonight and keeping up intensity in the workouts! Welcome to Joe tonight dropping in from Crossfit Broadstreet!

    ReplyDelete
  10. Chris P.December 11, 2013 at 10:21 PM

    4:30
    Ryan B(aby) 4/3/2+8 (185)
    Samson 5+5/4/3 (95)
    AOTM 4/5/3 (135/95)
    Lauren G 5/4/3 (35)
    Joy 4/5/3+7 (83/53)
    Roman 5/5+2/4 (95)
    John M 4/4+3/2 (115/95)
    Travis 3+3/4+4/2+3 (135/115)

    5:30
    Derreck 4+run/8/3 (135)
    Klutch 4/4/3+1 (135/115)
    LP 4/5/3 (95/75)
    Patrick 5/4/3 (135/115/95)
    Anne Br 3+row/5/3 (35/15)
    Shawna 3/5/2+4 (55/35)
    Alona 4/4+2/3+2 (85/65)
    Oleg 4/4/2 (135/115/db)

    6:30
    Lucille 3/4+3/2+3 (55/35)
    Conn 4/4+3/3 (95)
    Borden 4+run/4+4/3+3 (95)
    Kate C 5/4/4 Rx
    Johnny 4/4+4/2+8 (135/115)
    Stasie 3/4/2+1 (65/55)
    Jen S 3+4/4/2+2 (95)
    Pablo 4/4+4/4 (75)

    I can attest to Ryan's statement about Derreck. He was a machine!

    ReplyDelete