10.11.2015

W.O.D. 10.12.15

Check out a few words from Tre on the benefit of Steve's Club KoP!

"Two Peas in a WOD"
5 Rounds for time of:
400 Meter Run
30 Power Snatch  (65/95#)
Handstand Walk (50 feet)

Coaches Notes:
Athletes will work in teams of two to complete the above work, the 400 M runs must be completed together and the snatches and handstand walk can be broken up as the team seems fit. To scale the handstand walk, partners can assist each other or substitute with a bear crawl.

Community Notes:
Thursday 10/15 at 5:30PM will be our Last CrossFit Endurance Class of the Season--Don't miss out!
Saturday 10/17 there will be NO classes, we are hosting SuperFit! Good luck to Dana, Pam, Aimee and Cate who are all competing!
Saturday 10/17 at 7:00PM join us at the Taphouse 23 to wish Coach Marisa farewell as she heads to Chiropractic School in Iowa!

Quote:
"In the end we only regret the chance we didn't take."
-Unknown

Photos:









8 comments:

Jenna Kenny said...

Balmer/King 23:45 95
Justin R/ Laura A 25:34 95/65
Melissa/Kelli O 22:18 15/25
Justin D./ Jeff B 26:56
Manisha/ Theresa 26:15
Matt C/Matt R/ Kevin B 29:41

7am
Briana/ Nick C 30:20 95/65
Joe/ Pete 25:24 95

Aimee Lyons said...

9:30 AM
Alex Fran 28:27 95#/30#
Shane Bekah 27:42 95/45#
Mary Karen 28:30 15# shoulder touches
Nick David 26:31 75/65#
Jill Jackie 27:35 65#
Emma Meggan 31:13 15/45#
Katie Mary 31:30 15/35#

CFKOP iPad said...

Express
Double D & the Queen 29:49 partner assist
Doc & Jammin J 28:52 bear crawl 55#
Scott & rob 38:39 bear crawl 75/95

CFKOP iPad said...

Jonathan and Josh 27:04 Rx

Aimee Lyons said...

Possum/Olan 28:22 Rx ish (HS walk mini scale)
Maddy Mike 29:57 (65/35, Bear crawl, HS assist walk)

CFKOP iPad said...

Marisa:

530:
Aimee/keithie 25:25 Rx
Josh p/Jason I 27:35 (75/95, assist)
Mike c/silver fox 28:05 (45/95, assist/bc)
Jen/Alona 28:22 (65/45, assist)
Sheila/Jill H. 29:18 (35/55, assist)
Giuls 26:00 (15 psn, hs hold)

Keith B said...

6:30

Danielle/Amanda 32:22 45/sc
Cline/Dave 28:00 95/sc
Rachel/Michal 25:23 65/sc
Borden/Brian 29:17 65 sc
Alex/Steph 28:40 35/sc

Shawna said...

Awesome video Tre! Thanks for sharing.