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!

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!

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!

WOD 10-27-16

6 x 500 m row
*2-3 min rest

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)

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)

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

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

WOD 10-17-16

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

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

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

WOD 10-10-16

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

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!

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.