Category Archives: kb
Friday 090220
Strict Press 3-3-3-3-3 5 rounds 10 Box Jumps 5 Hang Squat Cleans with Body Weight Remember there is NO 5:30 P.M. Class on Friday and NO Suffer on Saturday this week. If you need something to do on Saturday find … Continue reading
Posted in blog, kb
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3-2-1-Go!
Here is a shot of the 5:30 crew getting started on a couplet of thrusters and swings. CrossFit was in the Washington Post last week and the article was reprinted by the Denver Post this Sunday. I have a copy … Continue reading
Tuesday 080129 Evening Class
Alternate 5×3 Bench Press and Weighted Pull-ups For 20 minutes rotate through 3 Trips Tire Drag KB Swings DB Cleans Rest
Tuesday 080129 Morning Classes
3×5 Alternated Bench Press and Back Squat 7 rounds 10 DB Cleans 20 KB Swings
Posted in blog, cf, kb, wod
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Tuesday 080128 All Classes
Alternate 3×5 Back Squat Bench Press 7 rounds for time: 10 DB Cleans 20 KB Swings The 7:30 A.M. Class.
Monday 080128 All Classes
3×5 Alternate back squat and press. 3 rounds for time: Row 500m OR 30 swings Deadlift X 15 (BW is the ideal load) Box Jump X 20
Posted in blog, cf, kb, wod
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Saturday 080126 CrossFit
4 rounds with a partner: Partner 1: 200m Run carrying 20lb ball on shoulder 15 ball slams 200m Run with ball Partner 2: KB Snatches When runner returns both partners do 15 push-up and switch.
Friday 080125 All Classes
3-5 Rounds Swing, Clean, Snatch, Overhead Squat 5L/R 10 Wood Chops Swing, Clean, Snatch, Overhead Lunge 5L/R 10 Side Stepping Swings 2 Minutes of Rest
Wednesday 080123 Kettlebells
Row 500m 5 TGUs on each side 3 rounds 6 Bent Over Rows 6 Push-ups 18 Swings 3 rounds 6 Hanging Leg Raises 6 Windmills (3L/R) 18 Swings 3 rounds 6 Jumping Squats 6 Push Presses 18 Swings
Tuesday 080122 Kettlebells
Static Holds Lift 2000 lb or 900 kg from the ground to over head using any moves that get the job done. Every 5 reps do 5 swings. Practice other KB moves, juggling, and bottoms-up work.
