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Category: WOD
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Wednesday 11/06/13

Work: 1a – Kipping Muscle-ups. Attain 20 in the fewest amount reps as possible 1b – 4 sets of 6-12 of Ring Row, Static Hold, and 6-12 MU progression. 2 – KB Snatch. Attain 100 reps in fewest sets as possible 3 – Air Squats. Attain 200 reps in fewest sets as possible. 4 – […]

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Category: WOD
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Tuesday 11/05/13

Work: Split Jerk – 1 rep max *Use the skills you’ve practiced over the last 4 weeks to establish your best split jerk. Remember – FORM is king – Take a lower weight with perfect form over a sloppy, unsafe rep. WOD: 10 rounds for time: 10x OHS (Rx 55/35#) 10x Burpees 18 min Time […]

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Category: WOD
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Monday 11/04/13

Skill: Back Squat 3×5 *Practice taking the Bar off the ground and putting it on your back rack. WOD will include this manuever Floor Press 3×5 *Rigid, neutral spine. Strong Shoulder position WOD: 10,9,8,7,6,5,4,3,2,1 of: Back Squat + Dips Cool Down: GHD 2x 6-12 reps   Tweet

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Category: Commentary
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On-Ramp Program + Open Gym

As we continue to add new members at K3CF, we have acknowledged the need for a specific On-Ramp program to get our members prepared for the daily workouts we write on the board. Additionally, we understand that each of you may have individual goals that you want to achieve, and we want to give you […]

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