Thursday, 30 September 2010

Strength:

Shoulder Press 5-3-3-1-1-1,

Metcon:

Situps, Back Ext, Thruster, Pullups for time:
50 Abmat Situps
50 Hip and Back Extensions
95/65 lb Thruster, 10 reps
20 pullups

Skill:

Kettle Bell Windmills

Read more | Comments (0) | September 30th, 2010

Wednesday, 29 September 2010

Active Rest

Practice a skill or make up a missed workout.

Read more | Comments (0) | September 29th, 2010

Fight Gone Bad 5

Hi all!  It was a great weekend and there are some great pictures that can be found at www.petriemax.com

Any Fight Gone Bad 5 pictures purchased from Petriemax Photography will be put towards next year’s Fight Gone Bad fundraiser.

Awesome Job by all the CrossFit Camp Keyes Warriors!

Read more | Comments (0) | September 28th, 2010

Tuesday, 28 September 2010

Strength:

Deadlift 5-3-3-1-1-1-1, then 20 rep max

Metcon:

“Angie”  For Time:
100 pull-ups
100 Push-ups
100 sit-ups
100 air-squats

Skill:

One handed OH Squat 5 min. pract.

Read more | Comments (0) | September 28th, 2010

Monday, 27 September 2010

Strength:

Back Squat 3-3-3

Metcon:

3 Rounds of:
250 meter Run
12 Thrusters @ 50% max
18 Kettle Bell Swings, 1 pood

Skill:

Heaving Snatch Balance 5 min.

Read more | Comments (0) | September 27th, 2010

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