5.29.2014

W.O.D. 5.30.14





Turkish Get Up
3-2-1 (right/left) 

(post heaviest load to Total WOD)

3 Rounds for time of:
15 Chest to Bar Pull-ups
25 Kettlebell swings (35/55#)
Run 400 meters

(post time to Total WOD)

Community Notes:
CrossFit Harmony is hosting a Girls on Girls competition this weekend, come to out cheer on some incredible ladies from around the tri-state area! Kop'ers representing are Jill C, Tracy, Andrea, Aimee and Cate.

Quote:
"If you don't like something, change it. If you can't change it, change your attitude."
-Maya Angelou
at

8 comments:

  1. UnknownMay 30, 2014 at 6:37 AM

    Ask yourself what is it that I desire? Then ask yourself who do I have to become to get it? This may sound a bit shallow, but it is actually quite the oppostie. What I mean is that to get where you want to go, you have to develop yourself into the person who is already there. Get it? This may take a life time, but in my mind if you spend a lifetime dedicated to sefl-improvement than you have lead a life of continuous success!

    ReplyDelete
  2. Aimee LyonsMay 30, 2014 at 7:10 AM

    6AM/TGU/Time/variation
    Mike S 35#/18:20 (45#)
    Steve Z 9#/16:31 (row/RR)
    Ellie 26#/18:24 band
    Kim G 30# 18:17 (band)
    Nick C 70# 18:07 pullups
    Rachael 40#/16:35 band

    Mike - high bar for pullups from now now and hang on with active shoulders
    Steve - congrats on the TGU success
    Ellie - Almost off the band for PU, great job!
    Kim- nice consistency, now keep the heels down on the KBS
    Nick - great job on the 70 TGU
    Rachael - improvement and success on the pullups now to work without the band!

    ReplyDelete
  3. MirandaMay 30, 2014 at 8:10 AM

    TGIF:)
    7am:
    King 65#/12:36 rx
    Mark R 55#/12:35 scale
    Sarah 18#/11:51 scale

    Have a great weekend everyone!!

    ReplyDelete
  4. Mike SMay 30, 2014 at 12:13 PM

    For the record, I also scaled CTB; most of the reps were pullups.

    ReplyDelete
  5. Paul SMay 30, 2014 at 3:23 PM

    Kara 26, 11:50 sc
    Christ 26, 14:10 sc
    Diane 50
    Rich 100 SU, 16:35 sc
    Nick Z. 50, 10:36 sc
    Joe G. 90 SU, 16:35 sc
    Fran 50 SU, 12:02 sc
    Lizzie 35, 14:33 sc
    Fugo 20, 11:50 sc
    Jonathan 100 SU, 12:41 sc

    ReplyDelete
  6. UnknownMay 30, 2014 at 6:43 PM

    5:30 Mobility

    Leslie C

    ReplyDelete
  7. Paul SMay 30, 2014 at 8:45 PM

    Nolan 35R/30L, 13:00 sc
    Alex 30, 13:54 #45
    Joy 30, 14:08
    Taryn 35
    Kirill 45, 11:24 rx
    Shawna Form, 17:35
    Jen S. 18, 12:33 sc
    Alona 44, 16:00 sc
    Dana 35R/26L 14:26
    Tim H. 60R/45L 17:04
    Ryan S. 45, 15:34 RX

    ReplyDelete
  8. Stephanie VincentMay 30, 2014 at 11:34 PM

    Giulia 35, 14:49 rx
    Patrick 65, 16:07 rx
    Jess S 35, 13:46 26/bnd
    Tim m 55 (70r), 16:03 deficit rr, 70 Russian, weight vest

    ReplyDelete