W.O.D. 10.12.14

Huge shout to our athletes, Brittany, Michal, Sarah and Tim today who competed at the Rookie Rumble at CrossFit Aspire over the weekend. Way to represent KOP-we are proud of you!

For time:
800 Meter Run
48 Kettlebell Swings (35/53#)
48 Goblet Squats (35/53#)
400 Meter Run
36 Kettlebell Swings
36 Goblet Squats
200 Meter Run
24 Kettlebell Swings
24 Goblet Squats

Community Notes:
ALL Weekend Classes will be held in the Annex (110C DeKalb). Meet and park at the Annex for all classes. 

I have no regrets in my life. I think that everything happens to you for a reason. The hard times that you go through build character, making you a much stronger person.
– Rita Mero

1 comment:

Keith B said...


Courtney(Sparta, NJ) 19:50 Rx
Jenny(Boston) 17:47 Rx
Laura 16:32 Rx
Mike C 26:29 44
Matt B 22:33 Rx
Allison 18:43 Row 44 situps for squats
Jimmy 21:54 Rx
Diane 21:46 Rxish


Rachel 20:59 53 Rus/35 goblet