W.O.D. 4.16.14

 New gear at the CrossFit KoP store!

Partner Madness:

Athletes will alternate back and forth for repetitions, the same amount of reps do not have to be completed by each athlete but they must switch each time the bar or ball is set down.

4 Minutes of Medball cleans (14/20#)

4 Minutes of Sumo Deadlift High Pulls (55/75#)

4 Minutes of Overhead Squats (55/75#)

3 Minutes of Medball cleans (14/20#)

3 Minutes of Sumo Deadlift High Pulls (55/75#)

3 Minutes of Overhead Squats (55/75#)

2 Minutes of Medball cleans (14/20#)

2 Minutes of Sumo Deadlift High Pulls (55/75#)

2 Minutes of Overhead Squats (55/75#)

...directly into...

Total time to complete 60 calories on the Row as a team

Coaches Notes:

The scores will be recorded as this:

total reps and row time (i.e. MBC-200, SDLHP-300, OHS-150, 2:30)

Teams of 2 or 3 are preferred based on level and ability of the athletes. 

Community Notes:
On Saturday (4/19) at 9:00 and 10:00AM CrossFit KoP is hosting a FREE class and it is open to everyone...Friends and Family too.  It will be a special version of CrossFit---the Easter Edition, Kids are welcome and encouraged to workout with their parents...but don't be fooled it will be a great workout for EVERYONE.

We will be CLOSED for Easter on 4/20.

Quote:

"We are judged by what we finish, not by what we start."
-Harvey Mckay