Wednesday, August 8, 2012.
1. Shoulder Press
Work up to a 1 rep max
2. Ten-Ichi
4 RFT:
15 Kettlebell Swings
12 Hand Release Chest Slap Push ups
9 Pull ups
6 Handstand Push Ups
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CrossFIt Kids Fall Schedule released!
Its time for the kids to up their skill level, conditioning level and all around awesomenss this fall with No Excuses CrossFit kids! If you haven’t signed up your child for this class yet, now is your chance to do so! If he or she has not tried out a CFK class yet then you […]
Tuesday, August 7, 2012.
Sake Bomb
3 RFT:
15 Hang Power Clean (135, 95)
15 Burpees
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Plan Ahead!
Does your week ever start off with the best of intentions for eating right, and then an unexpected event causes you to make a less than ideal food choice because there just isn’t anything else to eat?
Monday, August 6, 2012.
3. 4 Rounds NOT for Time:
15 Weighted Abmat Sit ups
12 Strict Toes to Bar
9 Second L-Sit
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Sunday, August 5, 2012.
Rest
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Saturday, August 4, 2012.
“Boat Race “
3 Rounds For Time:
500 Meter Row
400 Meter Run
Rest 3 Minutes Between Rounds
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Friday, August 3, 2012.
“Fight Gone Bad”
Complete as many reps as possible in 1 minute of:
Wall Balls (20, 14)
Sumo Deadlift High Pulls (75, 55)
Box Jumps, 20″
Push Press (75, 55)
Thursday, August 2, 2012.
On the Minute for 10 Minutes:
Sprint 100 Meters
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Wednesday August 1st, 2012 O-Lifting
Strength
Clean and Jerk 1RM 20 min
Dead lift 1RM 20min
-THEN-
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