22 Deadlifts (185/275#)
Farmers walk with 45#/25# dumbbells (or KB) 200 Meters
22 Thrusters with (25/45#) dumbbells
Farmers walk with (25/45#) dumbbells (or KB) 200 Meters
22 Chest-to-bar pull-ups
400 Meter Run
22 Overhead squats (65/95#)
400 Meter Run
Community Notes:
The 12 Days of Christmas WOD will be run on 12/24!!!
CrossFit KoP will be closed on Christmas and New Years Day.
Look out for special WOD's and a modified schedule on 12/24, 12/26 and 12/31.
Look out for special WOD's and a modified schedule on 12/24, 12/26 and 12/31.
Quote:
The quality of a person's life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor.
-Vince Lombardi
Brian H. 25:00 cap
ReplyDeleteKing 20:16 sc
Gina 22:39 sc
KT 19:26 Rx
Oleg 25:58 Rx
Wax 20:40 sc
Klutch 22:40 Rx
Erika 21:17 sc
Kathleen 23:17 sc
Roni 21:06 sc
7 am:
ReplyDeletePeter 21:58 rx
Nick 27:23 225#
"Ok, folks, the guy in front of you is Tommy, he's gonna be taking you through my little spiel here. Tommy is a Scorpio, he likes biking and he's never been laid."
ReplyDeleteStrength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.
ReplyDelete9:30AM
ReplyDeleteRonni 19:26 SC
Brian 19:11 SC
Kara 17:56 SC
Chris T 17:52
Jonathan 15:23 SC
Jill 19:15 SC
Barb 21:27 SC
David 19:06 SC
Tommy Boy
ReplyDelete3:30
ReplyDeleteJustin 21:00 SC
John M 23:33 sc
Fran 16:57 sc
Lauren G 14:32 sc
Rachel 22:33 sc
4:30 - Brosesh
Rick 20:04 sc
Olan 21:09 sc
Justin 21:10 sc
Nick 17:25 sc
Fab 21:25 sc
Ryan S 20:28 sc
Ryan B 16:42 rx
Roman 15:45 sc
Keith 19:21 rx
5:30
ReplyDeleteJill 17:16 sc
Travis 19:26 sc
Jason I 23:52 sc
6:30
Kelly G 16:02 sc
Tracy 15:15 sc
Joe Jr 20:55 sc
Derreck 20:23 sc
Alona 18:45 sc
Matt Mc 15:30 sc
Conn 19:48 sc
Stephanie C 19:25 sc
Brett 19:03 sc
Racheal H-A 18:55 sc
Borden 21:55 sc
Seshu 16:55 sc