6.01.2015

W.O.D. 6.2.15

Dont' forget about our Masters class that starts today 6/2 at 1:00PM

Kalsu

On the minute perform 5 burpees and a max set of 95/135 lb thrusters. Keeping this pace till you complete 100 total thrusters.
At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.  Go as long as it must take to complete the 100 thrusters. Your score will be total time.

Coaches Notes:
 Scale according to level and ability, new athletes should attempt 50 reps. Load should also be scaled to maintain intensity.


Community Notes:
Click here to check out and sign up for the up coming specialty clinics with Aimee Lyons.
Monday, 6/8- Pull-up, 6/15- Handstand Push-up, 6/22 Muscle Up...all specialty clinics will occur at 6:30PM in the main gym. These are FREE for members and $25 for non-members.

Quote:

"The more you measure and motivate based on innovation, the less likely you will have a truly innovative culture."
-Stephen Shapiro

Photos:



6 comments:

CFKOP iPad said...

9:30am
Rich p 19:00 65#/60reps
Chris t 17:50 45#-75reps
Kara 15:58 35#- 75reps/burpees
Scott 19:00 75#, 50reps/2burpees

Aimee Lyons said...

12:15 Express
Jessie 20:49 53#
Pam 19:58 75#
Erika 68 reps at 45# ouchie

1:00PM Masters Class (3 burpees on the minute)
Fran 9:52 25#
Terry 10 Minutes of work

Welcome to CrossFit KoP Terry!!!

Aimee Lyons said...

6/7am
Peter W 10:55 (27 reps 135#/23 reps 115#)
Dianne 14:52 (45#/50)
Sheila 10:00 (25#/50 reps)
Ellie 21:51 (55#)
Laura A 19:40 (55#)

Jon P 24:46 (95#)
Mike R 17:59 (45#/50)
Jeff B (95#)

Aimee Lyons said...

Jeff B 22:54 (95#)

Jason Lyons said...

Karen: ~15:00 (75 reps) 35# scale
Bob: 15:51 (50 reps) 63# scale
Mike M: 17:00 (62 reps) 63# scale
Olan: 19:51 (75 reps) 75#
Giuls: 17:52 (63#)
Mike Z: 14:58 (50 reps) 65#
Tori: 7:00ish (50 reps) 53#
Chris B: 12:44 (50 reps) 75# scale

Erik: 9:50 (50 reps) 65#
Christine: 13:48 (50 reps) 53#
Flounder: 13:51 (80 reps) 65#
Alona: 26:52 (65#)
Josh M: 12:40 (75#)

Well done to get through this monster...sleep well knowing you all accomplished something cray cray!

Keith B said...

6:30

lindsey 17:56 35
Michal 26:57 65 85 reps
Dave N 21:54 95
Cline 22:00 95 80 reps
Stephanie C 23:43 45
Alyssa 24:00 55
Terrence 17:33 95 60 reps
Erika R 17:53 35 75 reps

7:30
Dan G 10:51 75 75reps