Comments: 0
Category: Uncategorized
Read More

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 […]

Comments: 0
Category: Uncategorized
Read More

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, […]

Comments: 1
Category: Uncategorized
Read More

Friday 10/18/13

Work: Good Mornings 3×10 with PVC SDHP with Kettlebell 3×10 Work up to your highest Box Jump – record score WOD: Yay Tabatas! 1) Air Squat 2) Butterfly kicks 3) Kettlebell Swings (44#/26#) 4) Ice Skater *1min break in between each workout. Keep moving…. Cool Down: Roll-out & Mobilize Hips for 5min – high anterior […]

Comments: 0
Category: Uncategorized
Read More

Thursday 10/17/13

Work: a) Run 1 mile b) Practice Turkish Get-ups for 4:00 WOD: 9:00 AMRAP 8 Turkish Get-ups, 16 Box Jumps, 24 sit-ups   Cool Down: Row 1000m or Run 800m   Tweet

Social Widgets powered by AB-WebLog.com.