Saturday, March 28, 2015

Saturday's HERO WOD

"Gaza" (scaled)

3 rounds for time of:
 35 kettlebell swings, 1.5 pood
 30 push-ups
 25 pull-ups
 20 box jumps, 30-inch box
 400m Run

Monday, March 23, 2015

KCF Athletes,
First of all, it has been an honor to do the Open with such a bad ass group of athletes.  We've seen so many people hit PRs during the Open and then do multiple reps, completely destroying their old personal best and realizing their potential.  We also appreciate all of the athletes that have hung with us during the past 5 weeks of Open workouts even though some days the Open has trumped the program. There are only 7 more days, and 1 more chance to prove yourselves for this year. 
Next week we will be looking at re-establishing some 1RMs on the standard lifts.  That way we can see how far we've come since the CrossFit Total we did back in December.  SO, look forward to the next couple weeks being "hair on fire" and setting the bar high!!!! Here is your week's program!!

Saturday, March 21, 2015

Saturday, March 21, 2015

Deadlift Ladder(up and back down)
10@ bodyweight, 8 @ BW + 20, 6 @ BW +40, 4 @ BW + 60, 2 @ BW + 80, 15 @ BW

Then

Jackie:
1000m row
50 thrusters (45lb/35lb bar)...
30 pullups

Monday, March 16, 2015

Mar 16 - 22, 2015


KCF Program  for the week.  Keep working hard on the Open y'all.  I think every single one of us has identified something we want to be better at.



Friday, March 13, 2015

Friday, 13 March 2015

Well folks, 15.3 was announced early this morning, and we are looking at a new version of an old Open WOD.

14 Minute AMRAP
7 muscle-ups
50 wall-ball shots
100 double-unders


Scaled:
14 Minute AMRAP
50 wall-ball shots (Men 20lb @ 9 ft, Women 10lb @ 9 ft)
200 single-unders

Also, for KCF athletes, we will do Strength/Skill:
Strict Press 3x3 @ 60%, 70%, 80% of 1RM
Push Press 3x3 @ 90%, 100%, 110% of Strict Press 1RM