Bench Press 7×1 (work up to 1RM)
Conditioning WOD:
5 Min AMRAP:
5 Hang Power Cleans 135/95lb
5 Burpee Broad Jumps (mat to mat)

Rest 3 min
5 Min AMRAP:
8 SDLHP 95/65lb
8 HR Push-ups

100 Double Unders
Midline: Turkish Getups



Strength: Back Squat 7×1 (work up to 1 rep max)
—15 min time cap
Conditioning WOD:
12 Min AMRAP:
3 Bear Complex 115/75lb
6 Box Jumps 30″/24″
9 Toe To Bar

—-WOD notes: A Bear Complex is a Power Clean, Front Squat, Push Press, Back Squat, Push Press Behind neck. Choose a weight where you can string 3 together fairly easy.
Click to watch Demo: Bear Complex [mov]

Nice job on the Bears everyone!!!


Rest Day!!
—-Morning Classes have been added to the schedule and more evening classes will be added later this week. Let me know if you want other times added. Let’s have a good upcoming week of training!!


Partner WOD (Teams of 2 complete the following)
400m Barbell Carry 65lb
300 Singles Jump Rope
125 Wall Balls 10lb (partner holds plank)
400m Barbell Carry 65lb
100 KB Swings 53/35lb
50 Bar Facing Burpees
400m Barbell Carry 65lb
Row 2K

Courtesy of CrossFit KOP’s WOD from 5/26/2012


Awesome job today everyone!!!


Row 2k Benchmark WOD

Auxiliary – Work up to max yoke carry for distance

1. Next class, you are going to write down goals that you want to achieve by the end of the summer. Make sure they are specific and difficult enough to push you (realistic). They can be anything. Examples: Lose ___lb, gain __ lb, learn how to do kipping Pullups, double unders, Muscle-ups, hit a certain weight on a compound lift (squat, deadlift, oly lifts, etc…)
2. T-Shirts are for sale ($20 – available in M, L, XL)
3. The daily WOD is designed tax your bodies metabolically to the point where additional work isn’t necessary afterwards, however there will be days where I program Auxiliary work to hit specific parts of your body.
4. GOAT (movements that need improvement). You may work on any GOAT that you have if time allows after any workout. Everyone has them, even the elite CrossFitters. Ask me if you’re unsure of what your GOATS are.
5. Please do your best to help clean up your equipment after class, thanks!
6. A “Record Board” with benchmark workouts will up on the wall soon. I will be programming benchmark WODS a few times per month and then re-test them later down the road to assess your fitness.
7. Proper Nutrition is vital in achieving any goal you have. The CrossFit prescription is “Paleo” or “Zone”. If you take care of what you’re putting into your body first, the results will come even quicker. Please let me know if you have any questions regarding nutrition. Make sure you’re staying hydrated by drinking lots of water as summer is approaching!


Melanie – Walking with the yoke

5pm class hitting the 2K Row hard!


5 Rounds:
75m Sprint Sled Drag 90/45lb
15 Pullups (Scale = Banded Pull-ups/Ring Rows)
10 Burpee Box Jumps 30″/20″

–WOD Notes: This is an anabolic threshold workout where each round must be ALL OUT!! Choose appropriate band and box where you can move through both movements without breaking up reps. Rest 2 minutes between sets. Score is total time minus 8 minutes of resting time.



Strength: Log Shoulder Press 5×3 (Work up to a 3 rep max. Rest 2 min between sets)

Max Height Wall Ball 20lb


4 Rounds for Time:

50 Double Unders (Scale – 75 singles)

25 KB Swings 53/35lb

20 Wall Balls



40″ one-legged box jump

The sign is finally up!


10 min to establish 1RM Power Clean
4 Rounds for time:
12 Deadlifts 275/165lb (scaled = 60% 1RM)
10 Bar Facing burpees
Run 250m

—Midline – 2×50 weighted abmat situps 25/10lb


Amy locking out her deadlift

Grace rowing her last round