3.13.2016

W.O.D. 3.14.16

Congrats to Laura, Jill A. and Pam for the completion of the Level 1 Seminar at CrossFit KoP this weekend! 

All for time:
1 round of:
100 double-unders
50 squats
25 Push press (65/95#)

then 2 rounds of:
60 double-unders
 30 squats
15 Push press (65/95#)

then 3 rounds of:
 40 double-unders
 20 squats
10 Push press (65/95#)

Quote:
"Tell me your heroes and I'll tell you how your life will end up" 
- Warren Buffet

Photos:









at

6 comments:

  1. Tim PMarch 14, 2016 at 8:51 AM

    6am
    Jeff B 15:35 Rx
    Abby L 23:20 (dua)
    Taylor S. 18:48 (su, 35#)
    Justin D 4rounds (30minutes)
    King 22:44 Rx
    Briana K 22:31 Rx
    Kevin B 22:45 (su)
    Manisha 24:01 (45#)
    Theresa 22:54 (35#)
    Steve Brady 24:41 (su, scale)
    Ben M 16.3 workout. 2 rounds of WOD

    7am
    Peter W 14:45 Rx
    Joe C 25:52 Rx

    For comparison this was the workout the HQ trainers did as their lunchtime WOD at yesterdays Level 1 cert.
    Aimee 11:43 Rx

    ReplyDelete
  2. CFKOP iPad March 14, 2016 at 4:17 PM

    9:30am

    Jackie H: 20:36 55# 1/2 DU
    Jess S: 20:18 53# 1/2 DU
    Rich A: 14:23 Rx
    Holly F: 18:30 43# SU/DU
    Jill H: 23:28 55# 1/2 DU
    Emma S: 21:59 25# SU
    Kevin H: 21:43 95# 1/2 DU
    Mary H: 19:10 43# SU/DU
    Aimee: 11:43 Rx

    12:15 Express

    Mere H: 22:16 43# SU/DU Attp
    Cate K: 13:29 Rx
    Panos: 16:30 95# DU work
    Dana D: 20:20 65# 75% DU
    Pam G: 19:15 Rx
    Therese W: 22:59 53# DU Attp
    Mike R: 25:34 75#
    Tim H: 21:38 75# DU Attp
    Meggan L: 24:17 55# DU

    ReplyDelete
  3. Jason LyonsMarch 14, 2016 at 9:02 PM

    Keith: 18:21 (rx)
    Giuls: 18:57 (rx)
    Jenna: 24:55 (45#)
    Jen S: 18:51 (35# dua)
    Alona: 23:50 (53# less DU)
    Ly: 16:29 (35# dua)
    Shawna: 25:17 (35# dua)
    Josh P: 20:07 (75#)
    Dave N: 33:45 (rx)
    Matt C: 19:16 (rx)
    Sharon: 21:00 cap

    Ashley M: 22:12 (45#)
    Kris: 20:00 (35# dua)
    Michael C: 22:36 (65# dua)
    Danielle: 21:04 (55# dua)
    JNa: 23:00 (35# dua)
    Raj: 20:09 (55# dua)
    Caitlyn: 19:56 (35# dua)
    Rachael: 16:11 (rx)
    Steph C: 20:16 (45# dua)
    Jon P: 18:23 (rx)
    Michael Ro: 20:33 (65# dua)
    Borden: 22:19 (65#)

    ReplyDelete
  4. Aimee LyonsMarch 16, 2016 at 8:19 AM

    Since Keith can't update scores.....
    4:30 crew here ya go:
    Mike M 22:05 55#
    Mike K 24:02 65 SU
    Joe M 24:17 65 DUA
    Olan 27:41 sc
    Justin 25:09 rom
    Karen 22:21 53#
    Roman 18:58 rx
    Dave H 19:25 rx
    Jonathan P 19:24 rx
    TJ 22:06 65 DUA

    ReplyDelete
  5. Keith BMarch 16, 2016 at 9:00 AM

    Mike M 22:05 55
    Mike K 24:02 65 SU
    Joe 24:17 65 DUA
    Plan 27:41 sc
    Justin 25:09 rom
    Karen 22:21 53
    Roman 18:58 rx
    Dave H 19:25 rx
    Jonathan P 19:24 rx
    TJ 22:06 65 DUA

    ReplyDelete
  6. Keith BMarch 16, 2016 at 9:01 AM

    Oh thanks Aimee!!

    ReplyDelete