12.4.13 "Krocker"

December 03, 2013

Happy Birthday Barry “Krocker” Kaiser

Barry at Mass Mayhem!!!

Barry at Mass Mayhem!!!

FITNESS

Warm up:

Pose Running Drills

Krocker
50 Wall Balls (20,14)
200m Run
50 Games Box Jumps (24,20)
200m Run
50 Burpees
200m Run
50 Games Box Jumps (24,20)
200m Run
50 Wallballs (20,14)

COMPETITION

Strength
5RM Bench Press

MetCon
Krocker
50 Wall Balls (20,14)
200m Run
50 Games Box Jumps (24,20)
200m Run
50 Burpees
200m Run
50 Games Box Jumps (24,20)
200m Run
50 Wallballs (20,14)

REST 20Mins

GOAT WOD
AMRAP 15
You will pick 2 Goat Movements Plus one Aerobic/Core movement (250row, 200 run, 20DU, 20 GHDS)

I expect you all to make up a specific goat WOD. Involving high skill, ex:
“JC’s GOAT”
Amrap 15
30 Power Snatches (135-155)increase each week
then
AMRAP
15 Back Extensions
30 feet Handstand Walk + Turnaround

EXTRA CREDIT
1. Bench Press 5RM
2. 100 Weighted Situps
3. LAX ball Pecs and upper thoracic

Comments

comments

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  1. CC Engine Reply

    HBD Barry Krocker!!! :):)

  2. scott henriques Reply

    “KROCKER”~ 23:36 rx 24″/20#
    recovery- weighted situps
    took a nice spill on box jumps today.

  3. Josh.O Reply

    Strength- 5rm bench press 205#

    Metcon- KROCKER – 20:39 RX (This workout should be named “Everything Josh Hates In Crossfit”)

    Goat WOD
    5- 2inch unbroken deficit handstand pushups
    3 muscleups
    15 GHD Back extensions

  4. Jj Reply

    5rm bench press 125#
    Krocker: 20:16 rx
    Goat wod: 5 t2b, 10 an mat sit ups, 3 ring dips-13 rounds
    (Subbed sit-ups for snatch balances, hurt my wrist doing ugly ass BMU yesterday -____- )

  5. Willhuntforfood Reply

    Team rac
    Brian 17:06 Rx
    Tim 17:53 Rx
    Andy 19:40 Rx
    Paul 19:22 Rx
    Joe 19:42 Rx
    Boob 20:43 modified

  6. Big Sexy Reply

    Strength
    5RM Bench Press – 205# x 5, 225# x 3 + 2 with assist

    “Krocker” – 16:51 Rx

    GOAT WOD
    AMRAP 15
    5 HSPUs
    10 Pistols
    15 GHD situps

    5+2 (last week 5+5)

  7. Soniablade Reply

    5RM Bench 130#
    Knocker 17:34

    EMOTM 20
    Even-8 strict negative C2B
    Odd-3 strict HSPU (1mat)

  8. Danielle campbell Reply

    Bench press- 145x 5 / 150x 4 “Krocker”19:51Rx

  9. Don E Reply

    21:19 RX

  10. Tyler white Reply

    “KROCKER”-23:27Rx
    100 sits ups

    “GOATWOD”. 15 min
    Squat snatch #125 for 5
    Rooe clubs #2
    Double unders #15
    4 rounds

    “BENCH PRESS”
    #135 for 5
    #165 for 3
    #185 for 3
    #205 for 3
    #225 for 3
    #245 for 3
    #255 for 3
    #265 for3
    Weighted abs #25lbs for 100

  11. Jake Dah Snake Reply

    “Krocker”-
    15:36RX

    Goat Wod-
    AMRAP 15:
    -5 strict HSPU/5 barbell snatch balance (alternating)
    -10 pistols (alternating legs)
    15 Weighted GHD back extensions

    100 Weighted Sit-ups

  12. Mr. Rx Reply

    Krocker
    15:48–great push with Jake the snake and the crew

    Goat wod
    emotm 10mins 3 power snatches 135#
    then immediately
    amrap 10mins 30ft handstand walk(turnaround attempt) 10ghd situps
    about 8 rounds-i think i broke my toe following down from a hs walk

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