8.24.2016

W.O.D. 8.25.16

Good Luck at Lafayette College Sarina... 
 hopefully we have properly prepared you for college...Keg Stands...
 dining hall etiquette....
 keeping your dorm room neat and tidy....
 and staying true to your youth and drive to succeed!!! 
Thanks to you our gym was cleaner, the scores were updated earlier and we all came into a smiling face at the front desk, thanks for spending your summer at CFKoP! We really appreciate all you have done for us! 

10* 8 * 6 * 4 * 2*
Shoulder to Overhead  (110/165#)
*between each set 12 ft Handstand walk

(Coaches notes, if you do not have a Handstand walk, scale the work by taking small steps and walking towards the wall or use the same rep scheme for Handstand push-ups (and or a progression to get there)

Community Notes:
Join coach Tim for a timed 800 Meter Run at CrossFit Endurance TONIGHT at 5:30 PM.

Quote:
"Its only in sorrow bad weather masters us, in joy we face the storm and defy it."
-Amelia Barr

Photos:














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6 comments:

  1. CFKOP iPad August 25, 2016 at 8:06 AM

    6am
    Manisha 10:35 75# to 65# walk ups
    Ryan T 11:54 45# walk ups
    Theresa L 8:26 85# walk attempts
    Mike S 8:41 95# wall holds
    Angelo 10:54 115# wall hold
    Nick C 13:06 165# wall hold
    Matt R 8:17 95# walk ups

    7am
    Laura Alt 7:02 85# walk holds
    Kate K 7:28 75# walk holds
    Paul D 7:31 115# walk hold

    ReplyDelete
  2. CFKOP iPad August 25, 2016 at 10:46 AM

    8:30am
    Aimee 5:50 Rx
    Bekah 6:58 110# walk to wall
    Sarina 7:41 65# kick ups

    9:30am
    Ashley M 6:19 95# wall walk
    Steph C 9:29 70# kick up+ hand touches
    Kevin B 6:40 115#
    Giulia 7:30 110# wall walk
    Nicole M 6:55 45# kick ups
    Kevin H 7:19 95# holds
    Jonathan P 6:39 Rx
    Ina 6:34 55# walk attempts
    Nooshi 8:40 28# HSPU box

    ReplyDelete
  3. CFKOP iPad August 25, 2016 at 1:24 PM

    12:15om
    Meggan 8:14 75# HSPU box 20"
    Tim H 7:25 115# HSPU box 24"
    Tori 7:32 53# KU/ wall walk
    Stefy 7:45 68# wall walk
    Joe M 8:15 115# HSPU box 20"
    Rob C 8:05 165# KU attempts
    Sarah 7:40 75# KU plus balance touches

    ReplyDelete
  4. CFKOP iPad August 25, 2016 at 4:27 PM

    Masters 1pm
    Jodilee 8:37 45# wall walk
    Terry 7:49 55# walk to wall, hand touches
    Anne B 7:35 50# wall walk

    ReplyDelete
  5. CFKOP iPad August 25, 2016 at 6:32 PM

    4:30pm
    Keith 4:21 Rx
    Alicia 7:29 68# wall walk in
    Mike Re 6:00 115#
    Mike Mit :) 95#
    King 11:54 Rx
    Tara D 5:34 45# box HSPU
    Jill A 7:42 30db walk into wall
    Diego 9:06 50# db push-ups x2
    Rita 10:30 55# wall walks
    Sharon 10:44 73# walk/ box
    Joe C 12:55 165# attempts hs walk

    5:30pm
    Lucy Q 9:36 53# wall walk
    Therese 5:15 53# KU
    Sean S 9:02 115# walk ins
    Gordy 7:42 135#
    Patrick P 8:18 155#
    Ben T 7:59 115#\ KU
    Lindsey 5:56 70# walk
    Twinnie 6:48 70#
    Mariana 8:44 75# kick up
    Brian R 9:20 65# box
    Nicole R 8:04 45# hs kick up attempts
    Shawna 9:22 85# shoulder touches
    Mary H 6:18 65# hs walk attempts

    ReplyDelete
  6. CFKOP iPad August 25, 2016 at 7:56 PM

    6:30 pm

    Cline 10:51,125#,ww
    Alison K. 6:20,110#,w2wall
    Kris L. 10:51,75#,ww
    Mike F. 9:05,135#,w into w
    Alan AMRAP in 10 mins. 103#FS+250m row+10 su's(3 rounds)
    Danielle G. 8:30,85#,ww
    Jess A. 8:34, 65#,HSPU
    Matt E. 11:53,165#,ww
    Chris D. 6:23, 145#
    Esra 9:15,55#,ww

    Gordy

    ReplyDelete