Workout of the Day
31 Aug 2012
3 Rounds for time
30 Squat cleans (135#/95#)
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq in 2007.
Compare to 09/01/11 and post time to comments.
Show Your Spirit Saturday
While the real honor of this WOD revolves around the ultimate sacrifice that was paid by CPO Mark Carter, it has become a bit of a tradition to do this workout on the opening weekend of the College Football season. Half of the coaching staff here at KCF are Wisconsin Badgers, so each year we like to kick off the season with a bunch of squat cleans, pull-ups and running.
Here’s to another great College Football season. Best of luck to your respective favorite team, unless that team happens to be the University of Iowa…in that case, “Go to Hel……just kidding”(sorta).
Show off your school spirit by showing up in your team’s colors.Read more
30 Aug 2012WOD: “Opium Dream” 21-18-15-12-9-6-3 Ground to Overhead with Plate (45#, 25#) 5 Burpees + 30 Double Unders After each round of Ground to Overheads you will complete 5 burpees and 30 double unders before moving onto the next round. This workout was borrowed from CrossFit New England. Post time to comments. Power Hour: 12-9-6-3 Deadlifts [...] Read more
29 Aug 2012WOD: 6 Rounds for time 6 Front rack barbell lunges (185#/135#) 6 Bench press (185/135) Target time = 5-6 minutes. Post time to comments. Recipe Dice Just saw this as I was browsing the interwebs this afternoon. For those of you who struggle to come up with recipe idea you could just give these Recipe [...] Read more
28 Aug 2012WOD: Deadlift 5-1-3-1-5-1 Then: Handstand walk races/skill work Post max loads to comments. Brussel Sprout & Bacon Coleslaw With the “unofficial” last weekend of summer coming up this Labor Day weekend, here’s a yummy looking recipe for you to try. This recipe was found on the blog Allison Eats. Enjoy. Brussels Sprout and Bacon Coleslaw [...] Read more
27 Aug 2012WOD: 15 min AMRAP 21 Double unders 15 Thrusters (95#/65) 5 Bar muscle-ups Target 4-5 rounds. Post number of completed rounds to comments. When to Breathe This is a common question and a common mistake. I have seen plenty of people trying to breathe during a lift. That doesn’t work because you end up losing [...] Read more
26 Aug 2012WOD: Press Push Press Push Jerk Weight is 115#/75#. 5 sets for max reps. Rest as needed between sets. Post max reps to comments. Natural Food Traitors? We all try to buy products with quality ingredients and sometimes just assume that the companies who make natural and organic products stand up for promoting health and [...] Read more
24 Aug 2012WOD: 2 person Teams 100 Kettlebell swings (53#/35) 25 Ring dips 30 Toes-to-bar 10 Snatches (155#/105#) 30 Toes-to-bar 25 Ring dips 100 Medicine ball cleans (20#/14#) In this WOD only one team member works at a time. You may partition reps as you choose. Post time to comments. Adaptive Assets How amazing is this? This [...] Read more
23 Aug 2012WOD: Bench Press 3-3-3-3 Then: HSPU skill work Handstand walk skill work Power Hour: The Seven 7 Rounds for time 7 Handstand push-ups 7 Thrusters (135#/95#) 7 Knees-to-elbows 7 Deadlifts (245#/165#) 7 Burpees 7 Kettlebell swings (70#/53#) 7 Pull ups Compare to 02/08/12 and 03/12/11 Be Better (By Lisbeth Darsh of CrossFit Lisbeth and CrossFit [...] Read more
22 Aug 2012WOD: 1k run or row 50 Sumo deadlift high pulls (95#/65#) 1k row or run time cap – 15 minutes If you run at the beginning then you must row to finish and vice versa. Post time to comments. Let’s Talk Weightlifting Accoutrements This is an interesting debate in the CrossFit world and it’s a [...] Read more