W.O.D. 11.15.16

The Lyons Press Medley 

 Shoulder Press-Push Press-Push Jerk 

 Keeping a barbell in your hands throughout the sequence of the 3 movements, perform 3 reps of Shoulder Press, 3 reps of Push Press and 3 reps of Push Jerks prior to re-racking the barbell. 

 You will add weight to the barbell based on your level and ability. Perform the same sequence (3SP/3PP/3PJ) and re-rack. You will continue to increase the weight on the bar and the weight will eventually get to the point you cannot perform the Shoulder Press. At this point continue the Press Medley with only the Push Press and Push Jerk (3PP/3PJ). When the weight gets too heavy that you you fail on the Push Press you will continue the Press Medley with Push Jerks (3 reps) only. Record the top weight for each lift to Total WOD.

Community Notes:
Join us on Saturday 11/19 at 11:00AM for a FREE Handstand Clinic, whatever level you are at, we will meet you there and help you progress. Coaches Aimee, Jason, Steph, Giula, Keith and more will be on hand to help! ($25 for non-members)

...also on Saturday we are having a CFKoP social outing at 9AM at Garage North in Fishtown. 

“Typically the worlds best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear.”
 – Greg Glassman, Founder of CrossFit


Jenna said...

Laura a 75/105/115
Mark spak 105/115/125
Katie p 65/70/80
Cassie 80/125/125
Manisha 55/75/75
Mike sa 90/107.5/115
Kevin 105/125/145
Ellie 70/90/95
Katie m 55/75/85
Jon p 135/175/185

Unknown said...

The outing is at 9pm but if anyone wants to start and get a day load at 9am we can probably make that happen too 😂😂😂

Nikki462 said...
This comment has been removed by the author.
CFKOP iPad said...

Jill H 80/95/105 PR
Jackie H 95/115/135 PR
Rakia 63/75/75
Karen S 55/65/65
Bekah 80/110/130
Joe M 105/125/135
Mary H 65/85/95

Aimee Lyons said...

12:15 and 1:00 Masters
Rich A 145/185/205
Seba 55/65/65
Mike Sim 165/205/215
Nick C 115/155/175
Erik E 65/85/85
Meredith 73/80/85
Ina 60/65/70
Tim H 115/145155
Jessie 65/80/90

Kevin 85/115/115
Terry 60/75/75
Teresa 45/55/60

CFKOP iPad said...

I'm so excited about that outing I want it to start at 9 am. 😂
Aimee 95/135/155

CFKOP iPad said...

Ben t 125/145/165
Mike C 90/110/130
Anne b 65/80/80
Matt B 155/185/215
Josh's 135/185/185
Steph c 50/55/60
Alan 65/65/65
Cline 95/145/175
Alexis 65/80/90
Alona 75/90/105
Esra 60/75/80
Fayth 60/85/80

Anonymous said...


Keith 145/205/225
Jess A 65/80/80
Nicole 65/80/85
Samson 85/125/145
Remer 110/145/165
Julie 75/85/100
Regi 75/115/135
McHugh Front Squat/Back Squat

Anonymous said...

430 cont'd
Mike M 105/115/125

Anonymous said...

430pm Part III

Marissa 75/80/95

Anonymous said...

Oscar 135, 155, 185

Keith B said...


Giuls 75/115/135
Margie 95/125/140
Josh Mc 135/x/175
Josh P 115/155/165
Tia 85/115/125
Dave N 135/195/215
Chris B 145/185/205
Frank 135/145/185
Mark S 125/155/185
Jen S assault bike

CFKOP iPad said...

Giant Ginger 154 / 253.5 / 286.5
Rachel 94.6 / 134.2 / 169.4

Rachel Spring said...

Sai 65/75/75
Bryan 75/85/95
Erik 125/135/145
Phani 105/125/125
Michael R 95/125/135
Ryan A 185/215/235