Are you Ready for Burpees and Kettlebell Swings?
This workout runs every minute on the minute for 30 minutes. Start with one rep of each movement on the first minute, then add one rep every minute thereafter.
Example:
Minute One: 1 Burpee, 1 KBS
Minute Two: 2 Burpees, 2 KBS
Minute Three: 3 Burpees, 3 KBS
Minute Four: 4 Burpees, 4 KBS etc ...
Continue as long as you can adding one rep to each movement until you "miss" - until you can no longer complete all the reps within one minute. At that point you re-start on the next minute, beginning at one rep and adding up again. Your total number of reps is your final score for this WOD.
Select Kettlebell weight according to level and ability.
Community Reminders:
This Thursday at 6PM we are offering our FREE Specialty Clinic which includes:
Rowing
Rope Climbing
Wall Climbing
Modified Memorial Day schedule:
Saturday 10AM
Sunday 10AM
Monday CLOSED
Read:
What does Healthy Mean by L.Pappas
Quote:
"Individual commitment to a group effort - that is what makes a team work, a company work, a society work, a civilization work."
~Vince Lombardi
Results:
Kevin: 321 w/ 55#
Killa: 277 w/ 35#
Ben: 248 w/ 35#
Gabe: 272 w/ 45#
Rob Ph: 256 w/ 55#
Mike T: 320 w/ 35#
Vinny: 275 w/ 55#
Mel: 248 w/ 35#
JZ: 270 w/ 45#
Clay: 207 w/ 53#
John G: 252 w/ 53#
Steph V: 239 w/ 55#
Jeff: 247 w/ 53#
Jeff Hi: 303 w/ 45#
Denise: 214 w/ 35#
Andrea: 135 w/ 18#
Todd: 294 w/ 55#
Travis: 249 w/ 35#
Melinduh: 280 w/ 35#
Nina: 274 w/ 35#
Jay E: 220 w/ 55#
Howard: 269 w/ 45#
Kristin T: 314 w/ 35#
Kevin B: 269 w/ 45#
Keith: 266 w/ 35#
Olan: 322 w/ 53#
Jen S: 336 w/ 35#
Kristen S: 221 w/ 35#
Megs: 342 w/ 35#
Kim G: 242 w/ 35#
Kara: 219 w/ 35/25#
Chris T: 246 w/ 35#
Ditty: 241 w/ 35#
James ??? visiting from Hoboken
Justin K: 234 w/ 45#
Shawn: 263 w/ 55#
Shoeless: 219 w/ 55#
Sheng Ching: 220 w/ 35#
Rob P: 240 w/ 55#
Jess S: 199 w/ 35#
Peterbutt: 291 w/ 53#
Lisa Ch: 206 w/ 26#
Charles: 255 w/ 53#
Brittney: 161 w/ 18#
This workout runs every minute on the minute for 30 minutes. Start with one rep of each movement on the first minute, then add one rep every minute thereafter.
Example:
Minute One: 1 Burpee, 1 KBS
Minute Two: 2 Burpees, 2 KBS
Minute Three: 3 Burpees, 3 KBS
Minute Four: 4 Burpees, 4 KBS etc ...
Continue as long as you can adding one rep to each movement until you "miss" - until you can no longer complete all the reps within one minute. At that point you re-start on the next minute, beginning at one rep and adding up again. Your total number of reps is your final score for this WOD.
Select Kettlebell weight according to level and ability.
Community Reminders:
This Thursday at 6PM we are offering our FREE Specialty Clinic which includes:
Rowing
Rope Climbing
Wall Climbing
Modified Memorial Day schedule:
Saturday 10AM
Sunday 10AM
Monday CLOSED
Read:
What does Healthy Mean by L.Pappas
Quote:
"Individual commitment to a group effort - that is what makes a team work, a company work, a society work, a civilization work."
~Vince Lombardi
Results:
Kevin: 321 w/ 55#
Killa: 277 w/ 35#
Ben: 248 w/ 35#
Gabe: 272 w/ 45#
Rob Ph: 256 w/ 55#
Mike T: 320 w/ 35#
Vinny: 275 w/ 55#
Mel: 248 w/ 35#
JZ: 270 w/ 45#
Clay: 207 w/ 53#
John G: 252 w/ 53#
Steph V: 239 w/ 55#
Jeff: 247 w/ 53#
Jeff Hi: 303 w/ 45#
Denise: 214 w/ 35#
Andrea: 135 w/ 18#
Todd: 294 w/ 55#
Travis: 249 w/ 35#
Melinduh: 280 w/ 35#
Nina: 274 w/ 35#
Jay E: 220 w/ 55#
Howard: 269 w/ 45#
Kristin T: 314 w/ 35#
Kevin B: 269 w/ 45#
Keith: 266 w/ 35#
Olan: 322 w/ 53#
Jen S: 336 w/ 35#
Kristen S: 221 w/ 35#
Megs: 342 w/ 35#
Kim G: 242 w/ 35#
Kara: 219 w/ 35/25#
Chris T: 246 w/ 35#
Ditty: 241 w/ 35#
James ??? visiting from Hoboken
Justin K: 234 w/ 45#
Shawn: 263 w/ 55#
Shoeless: 219 w/ 55#
Sheng Ching: 220 w/ 35#
Rob P: 240 w/ 55#
Jess S: 199 w/ 35#
Peterbutt: 291 w/ 53#
Lisa Ch: 206 w/ 26#
Charles: 255 w/ 53#
Brittney: 161 w/ 18#
14 comments:
Omg this was my 2nd WOD at KoP over a year ago. I remember this exact moment at minute 18: "either start crying or keep going." I obviously decided to keep going. Excited to see how I do tomorrow. Just thought I'd share. Thanks for the memories....
Oh yes, this is a fun one.
http://aimeesfitnessblog.blogspot.com/2009/12/w_05.html
6am Results
Nina 35#/274
Jay E 55#/220
Howard #45/269
Kristin T 35#/314
Very good sticking thru this long one, and especially the intensity held up by Kristin "power" T to get so close to back to back reps each round.
9:30 results:
Soooo good to see so many people!!!
Kevin 269 @45
Keith 266 @35
Olan 322 @53
Jen S 336 @35
Kristen 221 @35
Megs 342 @35
Kim 242 @35
Kara 219 @35/25
Chris 246 @ 35
lol, i need last initials to know who 4 people in the last class were! cool. any help?
Kim (guessing G)
Kevin (guessing B)
Kristen (guessing KSB)
Chris (guessing T)
did i pass?
Correct
NFW
6:30 swingers
Ditty 241 (35)
James ??? visiting from Hoboken
Justin K. 234 (45)
Shawn 263 (55)
Shoeless 219 (55)
Sheng Ching 220 (35)
Rob P. 240 (55)
Jess S. 199 (35)
Peterbutt 291 (53)
Lisa C. 206 (26.5)
Charles 255 (53)
Brittney 161 (18)
Great job everyone, way to hang in there for an epic workout. Charles, way to handle that 53, Jess same on the 35. Ditty, good intensity on those last burpees and way to do a standing box jump on the 30 incher!
....aaaaaaand a HUGE congratulations to our very own JASON LYONS for getting his first, second, and THIRD muscle up today. NNNNYYYYAAAAHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH!!!
CONGRATS on your MU Jason! That's awesome!!
Woohoo!!! Way to go Jason. You show those rings who's boss.
But if Jason got a muscle up, what will be his motivation to keep crossfitting?!? Jason I'm laying down your next challenge: MU-HSPU. Only because I care about you buddy
Anyway, congrats on a huge achievement!
what's NFW?
Not for Wussies?
Post a Comment