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)

Quote:

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

– Unknown

Photos: