“Nicole”
AMRAP in 20 minutes of:
- 400m run
- Max consecutive pull ups
WOD Notes: Nicole is a CrossFit benchmark WOD. Each set of pull ups should be a max effort! Pick a scale that will allow you to do at least 10 pull ups the first round. If you are really good at pullups (i.e. can consistently do 20+ at a time), consider modifying this workout to save your elbows! Do strict pull ups or come off the bar when your rhythm breaks.
Hope for Kenya: This Saturday morning CrossFit KOP is hosting Hope for Kenya. It’s a good workout for a great cause! Post to comments if you’d like to attend, so we can make driving arrangements and give KOP a head count. If you can’t attend but want to donate, donations can be made at kenya.crossfit.com.
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great intensity from the morning crew!!
Jenn 51 Rx
Jacki 44 (P+MM)
Brian 60 (P)
Mike R 42 DC Rx
Marissa 77 (P+MM)
9:30am
John 80 Rx+ (C2B)
Mike V 70 Rx+ (C2B)
Killa 65 Rx
Korba 32 Rx (strict)
Ron 27 (P)
Tom S 71 (P)
Ginger 85 (200m, RR)
Jackie T 63 (P+mm)
Caba 44 DC (ROM, strict)
Tom M 83 (P/G)
Scott 48 (200, G)
4:00
Rick 36 (P)
Craig 71 Rx+ C2B
Joel 30 (G)
T 31 (DC height, 200m)
Sara R. 63 (P+MM)
Tom P. 66 (10 strict, rest with P)
Nick A. 76 Rx
5:00
Jackie B. 40 (MF)
Natalie 30(200m, G+P)
Chamberlain 46 Rx+C2B
Levy 48 (G)
Emily L. 50 (G)
Mark F. 50 Rx-strict
Brendan 78 Rx
6:00
Justin 67 Rx (amrap in 16 min)
Rey 97 Rx (bring on the butt arm!)