Kopion Crossfit

Kopion Crossfit is an opportunity for Wheaton College students and community members to experience a new level of fitness through the principles embodied in Crossfit. By performing constantly varied functional movements, executed at high intensity, over broad time and modal domains, a greater general physical preparedness and health will be achieved. The sense of community, coupled with the competitive spirit, makes Crossfit more than a fitness program. It is a lifestyle.

Sunday, November 7, 2010

Murph

Last Hero WOD of the week. I know everyone was tired and sore, but we had to finish with a bang. Murph is one of the classic Hero WOD's and a "favorite" among CrossFitters. We had three of the dedicated show up for their 5th hero WOD of the week this morning. Way to go Pyne, Rachel and Compton!

For time:
run 1 mile
100 situps, 200 pushups, 300 squats
run 1 mile

Break up the bodyweight movements as needed.

We subbed 100 situps for 100 pullups because of the high pullup volume with Roy. This did not take away from the difficulty of the WOD. The bodyweight movements are all mental. Just keep pushing. Times for the dedicated few are below.

Kopion Crossfit

Sunday, November 7, 2010

Murph

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