Workout of the Day (WOD)
November 2, 2012
Schedule
7:00, 9:30, 1:30, 4:15, 5:15
WOD
6 rounds for total time of:
30 Sit-ups
10 Squat Clean to Thrusters 95/65#
15 Burpees
November 1, 2012
Today will be an abbreviated schedule. 7am, 9:15 , 1:30, 4:15 and 5:15. We will communicate if we add more classes.
October 31, 2012
October 30, 2012
October 29, 2012
CrossFit KOA will be closed today due to Hurricane Sandy - stay safe KOA Nation!
October 27, 2012
"Lunging Annie"
October 26, 2012
"Rankel"
20:00 AMRAP
225/135# deadlift x 6
Burpee pullups x 7
70/53 kbs x 10
Run 200m
October 25, 2012
J.J.
U.S. Marine Lance Corporal Justin James "JJ" Wilson, 24, of Palm City, FL, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan.
He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.
185 pound Squat clean, 1 rep10 Parallette handstand push-ups185 pound Squat clean, 2 reps9 Parallette handstand push-ups185 pound Squat clean, 3 reps8 Parallette handstand push-ups185 pound Squat clean, 4 reps7 Parallette handstand push-ups185 pound Squat clean, 5 reps6 Parallette handstand push-ups185 pound Squat clean, 6 reps5 Parallette handstand push-ups185 pound Squat clean, 7 reps4 Parallette handstand push-ups185 pound Squat clean, 8 reps3 Parallette handstand push-ups185 pound Squat clean, 9 reps2 Parallette handstand push-ups185 pound Squat clean, 10 reps1 Parallette handstand push-ups
October 24, 2012
"Randy"
75 Power Snatches 75/55#
We will also test our 3RM Back Squat
October 23, 2012
U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, MA, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, AK, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee.
He is survived by his wife Susie, daughter Elizabeth, and son David.
Four rounds of:
27 Box jumps, 24" box20 Burpees11 Squat cleans, 145 pounds