CrossFit KOP

Olan

Kevin

4:30 crew

W.O.D. 8.20.10
Olympic Bar Mile or PVC (Broomstick) Mile

With an Olympic bar (45#) athletes will complete the the following exercises as a team. Athletes do not move to the next exercise until EVERYONE is back from each of the 400M runs. The total time for the team concludes when each person is back from the run.
Run 400M
Back Squat X 50
Front Squat X 50
Over Head Squat X 50
Run 400M
Shoulder Press X 50
Push Press X 50
Push Jerk X50
Run 400M
Hang Power Clean X50
Hang Power Snatch X 50
Run 400M

OR

With PVC the athletes will complete the the following exercises as a team. Athletes do not move to the next exercise until EVERYONE has returned from each of the 400M runs. The total time for the team concludes when each person is back from the run.

Run 400M
Back Squat X 25
Front Squat X 25
Over Head Squat X 25
Run 400M
Shoulder Press X 25
Push Press X 25
Push Jerk X 25
Run 400M
Hang Power Clean X 50
Hang Power Snatch X 50

Run 400M

Coach notes:

Team size will be selected by the coach of each class depending on the amount .

Read:
What do you eat by Chris Plentus

Quote:
"It has been my observation that most people get ahead during the time that others waste."
-Henry Ford


Olympic Bar mile Results:
Charlie, Sam D. Joe A. Olan, Dorothy, Cate, Hannah 48:35
Aimee, Jason 40:59
Mike F., Kev, Rob Ph., JZ, Nikki, Plentus 37:38
Swine, Miranda, Jen S, Tom, Jerry 42:04
Jason B, Jay E, Tim H(25), Liz(25), Shawn 35:21
Rob P (row) / Sam B / Ellie (33#)/ Grans / Josh (25reps)- 37:10


Broomstick mile Results:
Dana(33), Melinda(33/15), Kristen T.(PVC) Rhaman(45) 36:32
Kim G., Holly, Mimi 26:53