Front Squat 5×5 (work up to 5RM) –15 min time cap
Then:
6 Rounds for time: (20 min time cap)
6 Barbell Shoulder to Overhead 135/95lb
12 Front Rack Walking Lunges 135/95lb
***250m Run after Rounds 3 & 6
—Auxilary: 4 x 60′ ALL OUT Prowler Pushes (Rest 2 min between efforts)
Results:
REST DAY!!
***Update: Tuesday and Thursday 7pm classes have been added to the schedule. Please let me know if you would prefer another class time to be added.
Buy in: 400m Run
Then
1-8 Ladder:
Power Snatch 95/65lb
Overhead Squat 95/65lb
L-Pull-ups
Buy out: 400m Run
–Auxilary: 2 min AMRAP of Partner Tire Flips 400lb
Results:
Amy flipping 400lb tire!!!
12 minutes to establish 1RM Deadlift
Then:
4 Rounds of:
25 KB Swings 53/35lb
50 Double Unders
***Every minute on the minute perform 2 DL (70% of 1RM)
Results:
Tim – 300lb PR Deadlift with some room to spare!
W.O.D.
Anabolic Threshold: 5 Rounds ALL OUT!
10 Thrusters 95/65lb
10 GI Janes (Burpee Pullups)
300m Row
–Rest 2 min between rounds
***Score = Total time – 8 min rest
GI Janes Demo -CrossFit.com [mov]
Results:
Nice job tonight on that killer WOD everyone!!!
“Michael”
3 Rounds for time:
Run 800m
50 Back Extensions
50 Situps (GHD or ABmat)
View demo of WOD on main site [mov]
Results:
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
Then:
100 Double Unders
Midline: Turkish Getups
Results:
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]
Results:
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
Results:
Awesome job today everyone!!!
