Today will be our Final WOD as the owners/founders of King CrossFit have decided to disband due to irreconcilable differences.
The WOD will be your choice of the following:
"Fran"
21-15-9 for time of:
Thrusters (95lbs)
Pull-ups
(If not completed in under 6 minutes, it must be repeated)
"Murph"
2 mile run
100 pull-ups
200 push-ups
300 squats
400 sit-ups
2 mile run
For time.
Partition the pull-ups, push-ups, squats and sit-ups as needed. Start and finish with a 2 mile run. This WOD must be done with a 20 lbs weight vest.
"Eva"
10 rounds for time of:
800m run
30 KB swings (53lbs)
30 Pull-ups
It was a great run while it lasted. Hope you can take what you've learned at King CF and show them how it's done at 24Hour Fitness, Gold's Gym & LA Fitness.
Wednesday, April 1, 2009
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Just got done with Fran...Wow 2:15 thats my best time yet, I felt so good I did it again, but was only able to get 2:35. I'll try it again this afternoon. Sorry to hear things aren't working out, I heard Glen wanted the coaches to wear xs shirts and bike spandex, unfortunalty Arvin was the only one to say yes. I hope you work out your differences because Ron is an AWSOME coach and motivates me to do my best everytime.
ReplyDeleteThis is a very sad day. Please work out your differences. I really want to see Coach Ron do Fran in his Richard Simmons shorts & Tiki Hut shirt.
ReplyDeleteDitto to the comments above; especially after hearing about all the exciting prospects and changes in store for you guys. Very much a bummer.
ReplyDeleteI just wanted to thank all the coaches one last time! I finally have the nerve to wear my spadex shorts like coach Arvin but alas all great things must come to an end. I must say I feel like a baby bird taken under the coaches wings and now I must fly away and share what I have learned. So off to LA fitness I go doing my burpees, dumbell swings, and bench box jumps! Many thanks!!!
ReplyDeleteI'm calling April Fool's...hope I'm right....
ReplyDeleteI thought we are all suppose to gather around the barrel of Kool-Aid and take a big drink on the last day of king crossfit? What kind of cult is this?!
ReplyDeleteI gained about 13 lbs of bullshit anyway. And the left over wet farts on the row machines weren't too encouraging either.
ReplyDeleteR