8.20.2014

W.O.D. 8.21.14









 "EL TORO" 
 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.

Quote:
"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
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6 comments:

  1. UnknownAugust 21, 2014 at 4:35 AM

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

    ReplyDelete
  2. Aimee LyonsAugust 21, 2014 at 11:50 AM

    9:30
    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...

    ReplyDelete
  3. Aimee LyonsAugust 21, 2014 at 11:53 AM

    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

    ReplyDelete
  4. Aimee LyonsAugust 21, 2014 at 1:49 PM

    Nooner
    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

    ReplyDelete
  5. Aimee LyonsAugust 21, 2014 at 6:53 PM

    4:30PM
    Mini PT session
    Jill 45# (10KBS into 25's)
    Justin 70# (all 25's no shoot throughs)

    ReplyDelete
  6. Keith BAugust 22, 2014 at 10:17 AM

    5:30

    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

    ReplyDelete