W.O.D. 10.28.15 “Duplication” For time with a partner complete the following: 6 Squat Cleans (105/155) 12 Burpees 24 Kettlebell Swings (35/55#) One partner works while the other rests. I do 6 cleans, then you do 6 cleans, then I do 12 Burpees, then you do 12 and back and forth for 5 rounds each.
Sign up for the next CrossFit Level 1 Course at CrossFit King of Prussia, October 24-25!https://www.regonline.com/builder/site/Default.aspx?EventID=1759870
W.O.D. 9.11.15 CFKoP original commemorative Team WOD (teams of 2 athletes will work to complete the work load, one athlete working at a time) Bear Crawl 500 feet total (down and back 5 times) 100 Step-ups (45#/25#) 100 Sumo Deadlift High Pulls (75#/55#) 100 Step-ups (45#/25#) Bear Crawl 500 feet total (down and back 5 times) Buddy Carry 200 feet total (carry down and back twice) This workout is intended to honor and remind us of the bravery that a firefighter or other hero may have demonstrated on that horrific day. The bear crawls remind us that we may not always be able to walk tall into any situation but that should not deter us from the end goal of helping someone in need. The step-ups remind us of the endless flights of stairs that many brave souls endured in order to help others in need. The sumo deadlift high-pulls remind us of the rubble that needed to be removed in order to save the life of a complete stranger. Finally, the buddy carry will remind us that we are all in this together and that life is the greatest of gifts and it is the only thing worth dying for. We would like to thank every person that gave their life in service on 9-11-01 and every member of the armed services that continue to fight for our freedoms and safety to this day. Words will never be enough! Thank you!