W.O.D. 2.14.15-St. Valentines Day Massacre

Each partner must share the work load and complete a portion of the below while the other partner continually holds a bumper plate over head. (Ladies#25/Gentlemen#45). We will scale the load overhead if necessary. If the bumper plate touches the ground at any time, each partner must complete 50 burpees. The bumper plate cannot rest on any object or body part, it must be held over head. Exercises can be completed in any order. 

50 Wallballs (14/20#) 
75 Kettelbell swings (35/55#) 
100 Push Ups 
150 Sit-Ups 
200 Squats 
800M Run 

Today, Saturday, February 14th we will execute the Valentines Day WOD at both the 9AM and 10AM classes. Feel free to bring your significant other, partner, friend, relative or enemy...to give CrossFit a try. Even if you don't come with a partner, You will be paired up with someone. There will be FREE babysitting available at 10:00AM! 

We will scale this based on level and ability for new comers. This is a FREE class for first timers who come with a current CFKoP member!!

Past Results: 
 (compare to (2.14.14) (2.17.13) or 2.14.12 or 2.13.11 or 2.13.10 or 2.14.09 or 6.24.09)

A heart is a muscle..and what do muscles do when they are torn? They grow back STRONGER!
– Unknown


1 comment:

Aimee Lyons said...

Giulia + Marisa 28:33 10#/Rx
Alison + Jimmy 23:34 womens rx
Dana + Therese 26:55 15# plate
Tim+ Michal 28:19 Rx
Rachel + Bryan 27:07 sc/Rx
Regi + Lauren 26:13 (not rx)
Jonathan + Lauren 28:48
Josh + Leah 33:19
Justin R + Steve 27:32 sc
Kathleen + Carleena 25:55 sc
Britt + Kenny 34:20 sc
Shawna + Marci 29:05 sc
Cline + Stacey 26:34 sc
Ginger + Erin 24:49 sc
Shawn + Lizzie 25:15 sc
Alona + Jen S 27:38 sc
Brian + Jill H 30:33
Jill A + Ryan 26:18
Tatiana + Alex 22:17 sc
Rich + Jessica 28:43 sc
Chris + Taylor 24:26
Aimee + Cate 23:25 RX + 45# plate
Panos + Jason 23:04 sc