Archives For kb

tuesday

hanley —  March 18, 2014 — Leave a comment

dustin kile

Sign up for our Overhead Movement and Mobility Camp this Sunday, 23rd from 1-3:30 PM! Click Here to Register Now!

Workout of the Day
Fitness WOD:
10 min AMRAP of:
60 Burpee over Kb
30 Goblet Squats
30 Pull-ups/Ring Rows

Fitness Strength:
14 min alternating EMOM w/ Accessory Work
OR
CrossFit Games Open Workout 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lb / 90lb)
10 Muscle-ups

Performance Accessory:
10 min alternating EMOM of Strength Work

Post your results on the Whiteboard.

friday

hanley —  January 3, 2014 — Leave a comment

Workout of the Day
Fitness Strength:
10 min EMOM of:
10 Heavy Kb Swings
2×5 Turkish Get-ups

Fitness WOD:
Prison Rules: 3 reps every :15 for 16 intervals, 1 min rest in between rounds of:
Wallballs
Flip Squats
Burpees

OR

Performance Strength:
3×5 Drop Snatches
3×8 Barbell Row
3×8 Snatch Grip Military Press

Performance WOD:
Prison Rules Block complete 3 reps every :15 for 16 intervals, 1 min rest in between rounds of:
Snatch 95/65
C&J
Thruster

Post your scores to the Whiteboard.