Open WOD 6 or Team Workout

REMINDER GROUP PICTURE 7:45 Saturady AM

Overhead Squat, Back Squat 3×5  40-60%

Then, 400m Run, 21 Wallballs (20/14#) 10′, 12 DL (100/70Kg). 3 Rounds For Time.

REST

IMPORTANT ANNOUNCEMENTS:

The Endurance classes are now cancelled on Tuesday and Thursday evenings. The Tuesday Endurance will be replaced with an additional CrossFit Class. This class will be open to beginners and to Unlimited members. Beginners will still be limited to 3 classes per week but will have another day to choose during the week.

Front Squat, Bench Press 3×5 40-60

“Filthy 50″ for time: 50 box jumps (24″), 50 jumping pull ups, 50 kettlebell swings (55/35#), 50 walking lunge steps, 50 knees to elbows, 50 push press (20k), 50 back extensions, 50 wall balls (20# to 10ft/8ft), 50 burpees, 50 double unders.  Must complete 1 exercise before moving on to the next.

Attention All:
I would like to personally invite each and everyone of you to participate in the 2nd Annual Alive & Running 5K on June 18th in Dunkerton. My friend and I formed this event last year and had a huge first year success. We raised over $12,500 and had over 460 participants in the innagural event. If you visit our website, you can see all of the details. I would highly encourage you to read the “Rodger’s Story” tab as it gives the background on why the event was started. It would mean alot to me if we had a strong “Crossfit Kilo” representation at this event. I will bring entry forms and drop them at The Gym on Wednesday. When you have completed it, leave it there with your entry fee and I will pick them up. Pre – registration is vital for us as it helps the workload immensely and expenses. Plus, pre-registration guarantees you a t-shirt. I would like to have every Kilo member who wants to attend, please return the registrations by May 20th. If you have further questions, feel free to email me at [email protected]. Our website is www.aliveandrunningiowa.com. Thanks for your time, Troy Belmer

Push Press, Deadlift 3×5  40-60%

Then, 30-25-20-15-10-5 GHD Sit-Ups, Back Ext., KTE, RDL (42/30Kg)

Endurance WOD: Intervals – 400m run with 1:30 recovery, 10 rounds

Over Head Press 3×5 40-60%

Then, 800M run, 400M Backwards Run. 2 Rounds For Time

ANNOUNCEMENT: We will hold a 6am CrossFit Class on Wednesday and Friday this week. I want to see what kind of intrest we have in the class. Depending on the turnout this week will determine if we will continue.

Back Squats 5,3,1+(max reps)85-95%

Then, Team wkout “surprise”

Endurance WOD:  Intervals – 2 miles with 5 minutes recovery, 1.5 miles with 4 minutes recovery, 1 mile with 3 minutes recovery, 800 m

C&J 5×1 @ 100%

Then, “EVA” 5 Rounds For Time of 800m Run, 30 KB Swings (75/55), 30 Pull-Ups

Beginner WOD:  C&J 5×1 @ 100%

Then, “EVA” 3 Rounds For Time of 800m Run, 20 KB Swings (55/35), 20 Pull-Ups

NOTE: USA is selling out of their Olympic shoes. If ou want to purchase a pair for only$55 go there and see if they have your size.

REST

Endurance WOD: 25 minute tempo, maintain 85-95% throughout the 25 minutes