W.O.D. 8.21.14

 45...35...25...15 of: 

Kettlebell Swings...70/53 pounds 
Calorie Row 

(10 Shoot Throughs and 1 min Rest after each set) 

(Time Cap 20 Minutes)

WoD courtesy of our Friends at CrossFit Explode

Community Notes:
Click here to check out the newest program at CrossFit KoP coached by Paul and Aimee.

Click here for some Fall schedule updates.

"A leader is best when people barely know he exists, when his work is done, his aim fulfilled, they will say: we did it ourselves."
-Lao Tzu


Unknown said...

What we do today will wet us up for disappointment or success tomorrow.

Aimee Lyons said...

Susan through 25KBS+5 Cals 45#
Allison through 25 Cals +9 shoot throughs 26#
Nick Z all 35's 70# KB Russian
Alejandra 35 cal row + 10 Swings 26#
Bre G 5 Kbs into 25's 26#
Joy 25 kbs @45#

congrats to Alejandra for moving to the 26#kb and being able to shoot "back" through...

Aimee Lyons said...

6:00AM and 7:00AM for TP
Gina last 10 shoot throughs left 45#
Melissa 25 set completed 26#
Justin D last 15 KBS 35#
Peter W last 10 shoot throughs left Rx
Nick C- completed 3 mins over cap Rx

Aimee Lyons said...

Bill 11 of 25 KBS 70#
Candy finished 35's with 35#
Pam 25 swings + 2 calories 45#

great having Bill and Candy at the nooner!
Pam way to destroy that 45# KB

Aimee Lyons said...

Mini PT session
Jill 45# (10KBS into 25's)
Justin 70# (all 25's no shoot throughs)

Keith B said...


Jill C 35+2kbs@35
Stephanie C 35+15cal@44rus
Shawna 35@45rus
Steph 25@55rus pu/dip
Kate F 35+12kbs@35rus
Tim H 35+4pass@53rus
Alison 25+13kbs@35