Workout of the Day
28 Feb 2013
3 min AMRAP
9 Power cleans (115#/85#)
15 Box jumps (24″/20″)
Rest 30 seconds and pick up where you left off. Repeat for 3 total AMRAPS. Post total number of rounds completed to comments.
Yes, this is essentially a repeat of Monday’s WOD, just broken down into 3 minute efforts. The goal is to see if the addition of a bit of rest allows you to meet or even exceed your score from Monday, despite having 1 minute less to work.
Post time to comments.
KCFEndurance WODs: Week 8, set 2
KCF Coach Tip of the Week – Roll Out Your Feet
We always roll out our backs and hamstrings and quads but who rolls out their feet on a regular basis? It all starts with the feet as everything is connected. Take care of your feet, any small hurt that changes your gait makes every other joint in your body compensate and pull itself out of alignment…stand on a lacrosse ball, make sure your shoes fit, get a foot massage…start taking care of your feet and some of your other aches might magically disappear.
– Coach MindiRead more
27 Feb 2013WOD: 1 Rope climb 10 Kettlebell swings (53#/35#) 2 Rope climbs 20 Alternating kettlebell snatches (53#/35#) 3 Rope climbs 20 Alternating kettlebell snatches 2 Rope climbs 10 Kettlebell swings 1 Rope climb 800m Run Post time to comments. Final Zone Check-in YOU MADE IT! Today is the final day of the Zone Challenge. For those [...] Read more
26 Feb 2013WOD: Behind the neck complex (push press, push jerk, overhead squat) 2-2-2-2 From behind the neck perform 1 push press, 1 push jerk and 1 overhead squat. Repeat the sequence for your first set. Rest as needed between sets. Then: Bench press 5-5-5-1-1 Post loads to comments. Are The Kids Alright? I’m going to come [...] Read more
25 Feb 2013WOD: “Jackie” 1000m Row 50 Thrusters (44#/33#) 30 Pull-ups Compare to 04/12/12 and post time to comments. Approaching the Open Folks, we’re just over 1 week out from tackling our first Open workout of 2013. Trust me when I say things are going to be pretty nuts for the next 5 weeks. Currently, we have [...] Read more
24 Feb 2013WOD: 10 min AMRAP 9 Power cleans (115#/85#) 12 Toes-to-bars 15 Box jumps (24″/20″) Then: Back squats 3-3-3-3 @ 85% of 1RM Post total number of completed rounds and loads to comments. KCFEndurance WODs: Week 8, set 1 3 Hours Can Make A World of Difference We had a great group at the Running Technique [...] Read more
23 Feb 2013WOD: Rest day What’s Your Goat? In CrossFit we refer that movement(s) that you despise the most or the one that you suck the most at as your “Goat”. Burpees and wall balls often find themselves at the top of most lists. You can almost guarantee that at least one of your “goats” will show [...] Read more
22 Feb 2013WOD: CrossFit Games Open Workout 12.2 Proceed through the sequence below completing as many reps as possible in 10 minutes of: 30 Snatch (75#/45#) 30 Snatch (135#/75#) 30 Snatch (165#/100#) Max Rep Snatch (210#/120#) Compare to 03/01/12 and post reps to comments. Get Smart (This post was written by Jon Gilson, founder of Again Faster [...] Read more
21 Feb 2013WOD: 10 rounds of each, on the :30 3 Front squat (choose a weight) 5 Handstand push-ups You will have 30 seconds to perform 3 front squats, rest remainder of the time. Then you will have 30 seconds to do 5 Handstand push-ups, rest the remainder. Continue for 10 min total. Power Hour “Tom” 25 [...] Read more
20 Feb 2013WOD: 50 Pull-ups 40 Box jumps (20″/16″) 30 Bar facing burpees 20 Overhead squats (115#/75#) 10 Turkish get-ups (53#/35#) Post time to comments. KCFEndurance WODs: Week 7, set 2 Make It A Good Day Maybe you have heard Hal say this as he is leaving the box. It’s a very common saying from him. I [...] Read more
19 Feb 2013WOD: Tabata Hand release push-ups Overhead sit-ups Kettlebell swings (53#/35#) Medicine ball cleans (20#/14#) 1 minute rest between exercises. Post lowest number of reps per 20 second interval for each exercise to comments. Credibility for CrossFit Endurance? CrossFit Endurance founder, Brian MacKenzie got a nice little shout out from an American running legend today on [...] Read more