11302013

Main – CrossFit

Steve Kerr passed away as the result of a car accident, at 5:10 pm Saturday, August 17, 2013. Steve was in his 37th year.

He is survived by his wife Martha (Fischer) Kerr and children Jackson and Renee.

Steve Kerr (Time)

5 Rounds
10 – Deadlifts (315/155)
8 – Power Cleans (155/95)
17 – Pull Ups
13 – Burpee Box Jumps (30/24)
37 – Calorie Row

Posted in Workouts

11292013

Main – CFK Seniors

Warm Up
Skill Work – Thruster
WOD
Skill Work – Hand Strand
Cool Down

WOD 54 (Time)

15-12-9
Thruster (35)
Burpees

Posted in Workouts

11292013

Main – CrossFit

10 Min Time Cap – Warm Up
30 Min Time Cap – Practice
15 Minutes – Goat 1
15 Minutes – Goat 2
Post exercise, reps, weights to Athlete Performance

Base Line Warm Up (No Measure)

2 Rounds
500 M Row
5 Pull Ups
10 Push Ups
15 Sit Ups
20 Air Squats

Posted in Workouts

11282013

Main – CFK Seniors

Warm Up
Skill Work – Shoulder Press Rack Position
WOD
Skill Work – Front Squat
Cool Down

WOD 24 (Time)

10 Shoulder Press (35)
15 Front Squat (35)
20 Pull Ups
25 Push Ups
30 Squats
25 Push Ups
20 Pull Ups
15 Front Squat (35)
10 Shoulder Press (35)

Posted in Workouts

11282013

Main – CrossFit

10 Min Time Cap – Warm Up
15 Min Time Cap – Front Squat/Back Squat
12 Min Time Cap – Metcon

Fischer Warm Up (No Measure)

3 Rounds
500 Meter Row
10 KB Swings
10 Burpees

Front Squat/Back Squat (6X3/6 FS/BS @ 94% of load on 112613 – Rest 60 sec)

Front Squat/Back Squat

12 Min AMRAP – Bench Press vs. Row (AMRAP – Rounds and Reps)

10 Bench Press (135/95)
300 M Row

Posted in Workouts

11272013

Main – CrossFit

10 Min Time Cap – Warm Up
20 Min Time Cap – Push Jerk – Post Heaviest Triple
15 Min Time Cap – Metcon

Coach’s Warm Up (No Measure)

25 x Jumping Jacks (arms behind you)
10 x Jumping Jacks (forward and back)
4 x Long Lunge (with twist)
6 x Single Leg Lateral Lunge (onto heal)
10 x Bent Over Swing
4 x Hamstring Stretch w 5 x Push Up
Arm Circles
6 x Palms to Sky w Twist

Push Jerk (7×3)

Power Clean vs. Burpee Over the Box Jumps (5 Rounds for reps)

5 Rounds
1 Min Max Power Clean 135/95
1 Min Max Burpee OVER the box (feet cannot touch the box)

1 Min Rest

Posted in Workouts

11262013

Main – CFK Seniors

Warm Up
Skill Work – Push Press
WOD
Skill Work – L-Sit Competition
Cool Down

WOD 71 (Time)

21-15-9 – Push Press (35)
42-30-18 – Squat

Posted in Workouts

11262013

Main – CrossFit

10 Min Time Cap – Warm Up
Metcon – Score is total reps (Row + HSPU)

10 Minutes Max (No Measure)

2 Rounds
30 Sec – Swan Dives/Reverse Dives
30 Sec – Dive Bomber Push Ups
30 Sec – Alternating Front Lunges
30 Sec – Alternating Side Lunges
30 Sec – Squats
30 Sec – Burpees
30 Sec – Inch Worm
30 Sec – Duck Walk
30 Sec – High Knees
30 Sec – Walking Front Leg Kicks

Front Squat/Back Squat (6 X 3/6 FS/BS @ 85% (of 1RM FS) – rest 60 sec)

Front Squat/Back Squat

20 Min EMOM – Row/HSPU (AMRAP – Reps)

EMOM – 20 Min
Even – Row for Calories (15/12)
Odd – 5 Deficit HSPU (25 lbs plate)

Posted in Workouts

11252013

Main – CrossFit

10 Min Time Cap – Warm Up
15 Min Time Cap – Fundamentals – Med Ball Cleans
17 Min Time Cap – Rest 3 Mins Between Metcons

Base Line Warm Up (No Measure)

2 Rounds
500 M Row
5 Pull Ups
10 Push Ups
15 Sit Ups
20 Air Squats

Pull Ups & Box Jumps (AMRAP – Rounds and Reps)

7 Min AMRAP
7 Pull Ups
7 Box Jumps (24/20)

Med Ball Cleans & Burpees (AMRAP – Rounds and Reps)

7 Min AMRAP
7 Med Ball Cleans (20/26)
7 Burpees

Posted in Workouts

11252013

Main – CFK Seniors

Warm Up
Skill Work – Review of Kip and Pull Up
WOD – High-Bar Gymnastics
Skill Work – Broad Jump
Cool Down

Monkey Hangs (Max Reps)

Broad Jump (Measured In Feet)

Max Distance

Posted in Workouts
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