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Tuesday 10/29/13

Work: a) SDHP – 7×3 -Go heavy and treat like a rower drive b) Overhead Lunges 3×10 (10 each leg, 20 total per set) -Use PVC or Barbell   WOD: Partner Airdyne/Rower for time: Ride/Row for Calories: 10, 15, 20, 25, 20, 15, 10 with a partner. *If solo, rest for 1:1 of the time […]

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Monday 10/28/13

Work: Split Jerk 7×2     -Increase # from last week, up to 85% *Airdyne – Ride for at least 2×1:00 in between Jerk Sets.   WOD: “Murderers Row” 1 min Max effort of Burpees 1 min Max Effort of Pullups 1 min Max Effort of Airdyne 1 min Max Effort of Rower 1 min […]

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Saturday Hero “Erin” 10/26/13

Hero: Erin Five rounds for time 40 pound Dumbbells split clean, 15 reps 21 Pull-ups   Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.   Tweet

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Friday 10/25/13

K3CF Skill: Snatch Grip Deadlift – 3×5 -Time to work on that grip and shoulder strength Overhead Squat – 3×5 -Introduce a heavy but manageable weight. One legged Kettlebell Deadlift – 3×5 R/L   WOD: For Time -3,6,9,12 of Snatch Grip Deadlift (115/85#) Burpees   K3CF Cool Down: Shoulder Mobility with Bands 4min Tweet

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