W.O.D. 2.14.18

Our 10th Valentines Day Massacre!!!!!

Today, Wednesday, February 14th we will execute the Valentines Day WOD at all 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 the 9:30 AM class!

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!!

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. 

 For time:

50 Wallballs (14/20#) 

75 Kettelbell swings (35/55#) 

100 Push Ups 

150 Sit-Ups 

200 Squats 

800M Run 

Past Results: 

(2.14.17) or  (2.12.16)  or  (2.14.15) or (2.14.14) or (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