1) 12 minutes to establish a 1RM Push Press.
2) 2XME Unbroken Muscle-Ups – rest as needed between sets (at least 4:00). 2xME pull-ups will be subbed for Muscle-Ups.
3) “Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pull-ups
1) 20 minutes to establish a 1RM Snatch.
2) 20 minutes to establish a 1RM Clean & Jerk.
Conditioning
“Isabel”
30 Snatches for time @ 135/95#
Partner WOD 800M run with Wall Ball 100 Thrusters 75/55 100 Box Jumps 100 Wall Ball 800M Run with Wall Ball
5X3 HBBS @ 65% – rest 90 sec.
Conditioning
4 rounds for time:
Run 400m
12 HSPU (regionals standard)
12 Pullups
5 rope climbs
2 snatches
10 slam ball
4 rope climbs
4 snatches
10 slam ball
3 rope climbs
6 snatches
10 slam ball
2 rope climbs
8 snatches
10 slam ball
1 rope climb
10 snatches
10 slam ball
12 minutes to establish a 1RM Power Snatch.
12 minutes to establish a 1RM Power Clean & Push Jerk.
Conditioning
3 rounds for time of:
5 Muscle-Ups
20 KBS 24/16
40 Double-Unders
7X1 Clean and Jerk up to 80% – rest as needed, no higher than 80%
Conditioning
Row 1k
50 Wall Ball 20/14
100 sit-ups
7X1 Snatch up to 80% – rest as needed, no higher than 80%
Conditioning
12 minute AMRAP of:
7 Power Clean & Jerks @ 155/105#
14 Front Squats @ 155/105#
Run 200m
7X2 Bench Press – heavier than last week, rest exactly 90 seconds.
Conditioning
For Time
400m run
Then
3 rounds of
5 OHS 135/95
10 Pull-ups
15 Wall Ball 20/14
Then
400m run
The Cranford Firecracker 4 Miler will once again take place on July 4th. KOA Nation was well represented in 2012 and we hope to see even more of you at this year's race.
July 4th, 2013 -
Nomahegan Park - Cranford, NJ
NEW START TIMES
Fun Run: 8:30am start
Four Miler: 9:0am start
Click here to register.
Change in time for Memorial Day Murph - due to the parade in town the gym will open at 10:30am.
Hey KOA. There will be ONE WOD at 10 am Next Monday - Memorial Day (which is the day we honor / remember the men and women who have died serving our country in the US Armed Forces). The WOD will be Murph - in memory of Lt. Michael Murphy the first hero WOD was in memory of him. We hope to see you at ten on Monday. Here's a little story about How Murph died:
