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Wednesday 10/23/13

Work: a) Split Jerk 5×3      -Increase weight from last week. Perform 5 working sets at 75% or above. b) “Perfect Burpees” 3×7       -Practice your “hit the deck” and flexion back to your feet. Perfect form at a sustainable pace c) 6 rounds of :30/:30 Pullups       -Pick a […]

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Tuesday 10/22/13

Work: a) Row 6x100m with :30 between each session b) Complete 5 sets of 15 Pushups. Perform each set at varied elevations or hand width. Try deficits on parallettes, box, and the wall.   WOD: “TailPipe 2.0” – Partner WOD Athelete 1 Rows 250m while Athlete 2 does speed jump rope. Perform 4 rounds each […]

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Monday 10/21/13

Skill: a) Burgener warm-up with 45/35# or greater b) Snatch Pulls 5×5 *Can be performed from the hang or the floor. Goal today is to get elbows high and outside. Work up to a manageable weight and focus on the last pull.   WOD: 5 rounds: 10 Muscle-Snatches (105#/75#) 10 Hand Release Push-ups (10:00 time […]

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Saturday Grand Opening Wods! 10/19/13

9:30 am – Surprise Beginner WoD 10:30 am – Surprise Winner WoD   2:00 pm – Team K3CF WOD (All Members are encouraged to participate) 21-15-9 of: Push Press, Tire Flips, KB Swings + Cash out of 300m run *Athlete will complete Tire Flips from the Push press area to KB area, complete KB work, […]

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