Comments: 0
Category: WOD
Read More

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 […]

Comments: 0
Category: Uncategorized
Read More

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

Comments: 0
Category: Uncategorized
Read More

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

Comments: 0
Category: Uncategorized
Read More

Thursday 10/24/13

Work: Front Squat – 3×5      -Get after it today, work up to 80% and go for 5+ WOD: 17 Pushups Run 400 17 Pullups Run 400 17 Burpees Run 400 17 Wall Balls Run 400 -Done- (15:00 time cap)   Cool down: 2:00 each side Couch Stretch   Tweet

Social Widgets powered by AB-WebLog.com.