Comments: 0
Category: WOD
Read More

Thursday 01/30/14

(25:00)  Superset Heavy Thruster of 3 reps + Weighted Pullups of 3 reps   Test: Max Unbroken 115/95# Thrusters *Unbroken means NO rest. Set is over when the athlete stops in the rack, squat, or overhead position.   Cool down: Airdyne or row 30 calories + foam rolling Tweet

Comments: 0
Category: WOD
Read More

Wednesday 01/29/14

Warm-up for workout (5:00)   WOD: “Mary” AMRAP 20:00 -5 Handstand Pushups -10 Pistols -15 Pullups   Cool Down: Foam rolling – be sure to hit the shoulders and lats Tweet

Comments: 0
Category: Commentary
Read More

So much Room!

With the renovations complete, it was so exciting the see the surprise on our members faces, and how everyone enjoyed the new space at K3 Crossfit. For those who haven’t been able to make it yet, we’ve attached a few pictures below. We’d like to thank each and everyone who pitched in over the weekend. […]

Comments: 0
Category: WOD
Read More

Tuesday 01/28/14

Barbell Practice: (15:00) Hang Power Snatch with Bar Hang Squat Snatch with Bar Behind the Neck Push Press with Bar Snatch Balance with bar   Durability: 3 rounds (not for time) 30 calorie row/Airdyne 30 wall balls 30 Burpees Tweet

Social Widgets powered by AB-WebLog.com.