12.07.2015

W.O.D. 12.8.15






TEST DAY- Record Results

"Kelly" 
 Five rounds for time of: 
Run 400 meters 
30 Box jumps, 20/24 inch box 
30 Wall ball shots, 14/20 pound ball to 9/10ft

(compare to 3.22.15) or (compare to 6.20.15) or (compare to 9.22.15)

Advent Day 8:
Butterfly AB-MAT Sit-ups.
Teams of two will race to 200 Butterfly AB Mat Sit-ups...Fastest time wins. The partners can split the work in any way.


Congratulations to the Winners of Advent Day 8! M/M - Jeff B and Mike Sim
F/F - Manisha and Theresa
 Co-Ed- Peter W and Briana K
Coaches- Gordy and Aimee

Community Notes:

Please join us for our Annual Christmas Party -- FESTIVUS on Thursday, December 10th, starting at 5:00 PM-ish. Wear a Festive outfit, bring a gift for the white elephant exchange, some food or drink to share and come ready for a little work out and A LOT fun with your friends and fellow CFKoP athletes!

Quote:
 “Never confuse motion with action.”
-Benjamin Franklin

7 comments:

Jenna said...

6am
Kevin 30:07 RX
Matt 33:22 (15#)
Ben 25:40 (3rds, 10#,20")
Terry 46:04 (9'/14#)
Jeff 30:30 RX
Theresa 31:34 RX
Manisha 35:35 (8')
Mike Si 32:42 (row)
Justin D 44:16 (4+ 30BJ, 10#)

7am
Pete 27:05 RX PR
Briana 34:06 RX
Joe 37:17 RX PR

Way to take on the cold weather this morning!

Unknown said...

Dana....remember that time earlier today when you got white board punked..that was awesome.

DD said...

Mark today as the day I ALMOST quit CrossFit

CFKOP iPad said...

4:30pm

Josh B: 29:08 Rx
Jonathan P.: 31:55 Rx
Lucy Q.: 29:42 8# / 16"
Roman G.: 29:51 Rx
Julie R.: 35:15 Rx
Pam G.: 24:47 Rx
Erik F.: 37:50 16# 20"
Rich A.: 27:18 Row
Olan: 38:11 Rx

5:30pm

Laura A.: 27:13 Rx
Shawna: 44:46 Rx
Flounder: 35:27 14# 20"
Giulia: 32:42 Rx
Adam S.: 24:15 Rx
Ali: 29:32 8# 20" 4Rds
Jen S.: 31:19 10# 19"
Alona: 34:02 Rx
Shashin: 35:35 14# 17"
Laura P.: 23:07 Rx
Ryan S.: 31:51 14#
Melissa M.: 37:35 8# 17" 4Rds

6:30pm

Steph C.: 35:51 10# 20"
TJ: 34:35 14# 20"
Alex: 28:28 10# 20"
Mike C.: 31:54 12# 20"
Nate W.: 33:31 12# 20"
Alicia M.: 34:50 10# 20"
Therese W.: 21:57 8# 20" 200m

-Clay

Aimee Lyons said...

12:15 Express
Jessie 28:37 12#
Dana D 30:37 RX FOR SURE!!!
Tim P 24:39 Rx
Rob C 31:00 4 Rds
Denise 17:15 (1/2)
Erika 32:38 14# to 8 ft

1:00 Masters
1/2 reps and run
Kevin 21:15 16"/14#
Barb 23:36 13/10#
Terry 22:18 13"/10#

CFKOP iPad said...

Cline 33:20 RX
Michal 35:07 RX
Heng 30:50 (20", 14# to 9')
Michael R 28:33 (20", 14# to 9')
Dave 31:14 RX (PR!!)
Chris 32:07 RX

Jenna said...

930am
Bekah 22:38 (3 rds)
Jonathan 25:32 (4rds, 20" step ups, 14#)
Jackie 23:00 (3rds)