Monday, October 31, 2016

WOD 11-1-16

EMOM x 21-
1- 10 double KBS
2- 10 burpee box jump
3- 30 sec. plank hold (plate taps)

Great turnout on Saturday for our Grace For KDH!  Lots of
fun and lots of money raised!  Thank you for giving!

Sunday, October 30, 2016

WOD 10-31-16

Pause BSq 5 x 2
*after 2nd repon last set- go for max effort
  regular set
------------------------------
"Karen"
150 WB for time

Happy Halloween!

Thursday, October 27, 2016

WOD 10-28-16

EMOM x 10- 10 KBS
*immediately after 100th rep-
3 rds-
10 HPCL
10 S2OH

Only ONE DAY LEFT! The big event is THIS Saturday!
Join us 8-11 am.  Heats of "Grace" will run every 30 minutes
and your donation will go to help local cancer patients at
the KDH Cancer Center.  Help us kick cancer!

Tuesday, October 25, 2016

WOD 10-26-16

Defecit lunge 3 x 12
----------------------------
21-15-9
Pull-up
SDLHP

WOD 10-25-16

15 min AMRAP-
200 m run
8 burpees
10 1 arm DB thruster (5 each)


Sunday, October 23, 2016

WOD 10-24-16

Pause B.Sq 5 x 3
*on last set- go for max effort after 3rd pause rep
---------------------------------------------------------------
"Annie"
50-40-30-20-19
DU
sit-up

Assault bike pain

WOD 10-21-16

4 rds-
1 min rest btw
400 m run
25 WB (30/20)


Wednesday, October 19, 2016

WOD 10-20-16

Every :45 x 20 sets-
1 Pcl + 1 Hpcl + 1 jerk
--------------------------------
3 x 10 single leg DL
*15 sit-ups after each leg

Tuesday, October 18, 2016

WOD 10-19-16

3 x 1 arm farmers carry
(length of gym)
----------------------------------
8 min AMRAP-
10 DB snatch
30 DU

WOD 10-18-16

EMOM x 24
1- max set push-ups
2- 250/200 m row
3- max set pull-ups
4- 10 pistols

Sunday, October 16, 2016

WOD 10-17-16

Pause BSq 5 x 3
------------------------
21-15-9
OHS
Box jump


Thursday, October 13, 2016

WOD 10-14-16

5 min- WB
4 min- PCL + J
3 min- DU
2 min- burpees
1 min- thruster

Flash back Friday!  Remember our next session of CFK starts
next Tuesday, Oct 18th.  It will be 5 weeks long this time.
Meeting every Tuesday and Thursday at 3:15. Contact coach
Holly to get your kiddo signed up!

WOD 10-13-16

10 rds-
*1-2 min rest btw
250 m row + 100 m run

Tuesday, October 11, 2016

WOD 10-12-16

Deficit lunge 3 x 10
---------------------------
5 rds-
15 KBS
10 ring dips

Congrats, Cami on being on September Member of the Month!
We appreciate all of your hard work and awesome attitude!
And an extra congrats on PRing your PCL this week, times 2! 90#! ;)

WOD 10-11-16

EMOM x 18-
1- 8 PSN
2- 10 T2B
3- 12 over the box jump


Sunday, October 9, 2016

WOD 10-10-16

Bench 1-1-1-1
-------------------
12 min "Cindy"-
5 pull-ups
10 push-ups
15 squats

Thursday, October 6, 2016

WOD 10-7-16

Partner WOD-
2 rds-
P1- 400 m sled pull
P2- AMRAP of:
       8 burpees
       14 DB snatch

Have you started raising your money?  How many friends
have you invited?  Only 22 days away! We'll see you
on October 29th at "Grace" for KDH!

Wednesday, October 5, 2016

WOD 10-6-16

EMOM x 7-  2 HPCL
------------------------------
A- 3 x 10 BSq
B- 3 x 5 box jump
C- 3 x 20 sit-up
*straight to the next movement
*2-3 min rest btw rds.