CrossFit Camp Keyes http://www.crossfitcampkeyes.com We train physically fit, mentally tough Warrior Athletes who are either preparing for Combat, maintaining their physical fitness, or preparing to transition into civilian life. Thu, 09 Feb 2012 05:01:32 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 Thursday, 9 February 2012 http://www.crossfitcampkeyes.com/blog/thursday-9-february-2012/ http://www.crossfitcampkeyes.com/blog/thursday-9-february-2012/#comments Thu, 09 Feb 2012 05:01:32 +0000 Chris B http://www.crossfitcampkeyes.com/?p=2226 Squat Clean 3 @ 70%, 3 @ 80%, 3 @ 90%
(use 90% of your 1 Rep Max to calculate)

Tabata Wall Ball 20/14 pounds

]]> http://www.crossfitcampkeyes.com/blog/thursday-9-february-2012/feed/ 0 Wednesday, 8 February 2012 http://www.crossfitcampkeyes.com/blog/wednesday-8-february-2012/ http://www.crossfitcampkeyes.com/blog/wednesday-8-february-2012/#comments Wed, 08 Feb 2012 05:01:37 +0000 Chris B http://www.crossfitcampkeyes.com/?p=2223 Active Rest

Skill: Snatch Balance

]]> http://www.crossfitcampkeyes.com/blog/wednesday-8-february-2012/feed/ 0 Tuesday, 7 February 2012 http://www.crossfitcampkeyes.com/blog/tuesday-7-february-2012/ http://www.crossfitcampkeyes.com/blog/tuesday-7-february-2012/#comments Tue, 07 Feb 2012 05:01:57 +0000 Chris B http://www.crossfitcampkeyes.com/?p=2221 Bench Press 3 @ 70%, 3 @ 80%, AMRAP @ 90%
(use 90% of your 1 Rep Max to calculate)

“Diane”
21-15-9
Deadlift 225/155
Handstand Push-ups

]]> http://www.crossfitcampkeyes.com/blog/tuesday-7-february-2012/feed/ 0 Monday, 6 February 2012 http://www.crossfitcampkeyes.com/blog/monday-6-february-2012/ http://www.crossfitcampkeyes.com/blog/monday-6-february-2012/#comments Mon, 06 Feb 2012 05:01:12 +0000 Chris B http://www.crossfitcampkeyes.com/?p=2218 Deadlift 3 @ 70%, 3 @8 0%, AMRAP @ 90%
(use 90% of your 1 Rep Max to calculate)

3 Rounds for time:
5 GHD Sit-ups
10 KB Snatches 53/35 pounds
15 Double unders

]]> http://www.crossfitcampkeyes.com/blog/monday-6-february-2012/feed/ 0 Saturday, 4 February 2012 http://www.crossfitcampkeyes.com/blog/saturday-4-february-2012/ http://www.crossfitcampkeyes.com/blog/saturday-4-february-2012/#comments Sat, 04 Feb 2012 05:01:46 +0000 Chris B http://www.crossfitcampkeyes.com/?p=2215 5 Rounds for time of:
Plank 1 minute
5 Tuck Jumps
10 Air Squats

]]> http://www.crossfitcampkeyes.com/blog/saturday-4-february-2012/feed/ 0 Friday, 3 February 2012 http://www.crossfitcampkeyes.com/blog/friday-3-february-2012/ http://www.crossfitcampkeyes.com/blog/friday-3-february-2012/#comments Fri, 03 Feb 2012 05:01:21 +0000 Chris B http://www.crossfitcampkeyes.com/?p=2212 Strength
Back Squat 3 @ 70%, 3 @ 80%, AMRAP @ 90%
(use 90% of your 1 rep max to calculate percentages)

MetCon
“RYAN”
5 Rounds for time:
7 Muscle-ups
21 Burpees

*Each Burpee terminates with a jump one foot above max standing reach

]]> http://www.crossfitcampkeyes.com/blog/friday-3-february-2012/feed/ 0 Thursday, 2 February 2012 http://www.crossfitcampkeyes.com/blog/thursday-2-february-2012/ http://www.crossfitcampkeyes.com/blog/thursday-2-february-2012/#comments Thu, 02 Feb 2012 05:01:17 +0000 Chris B http://www.crossfitcampkeyes.com/?p=2210 Strength
Shoulder Press 3 @ 70%, 3 @ 80%, AMRAP @ 90%

MetCon
“Tabata This”
Tabata Row (cal), Rest 1 min
Tabata Squat, Rest 1 min
Tabata Pull-up, Rest 1 min
Tabata Push-up, Rest 1 min
Tabata Sit-up

*Record the lowest rep count of each exercise and add them together for your score.

]]> http://www.crossfitcampkeyes.com/blog/thursday-2-february-2012/feed/ 0 Wednesday, 1 February 2012 http://www.crossfitcampkeyes.com/blog/wednesday-1-february-2012/ http://www.crossfitcampkeyes.com/blog/wednesday-1-february-2012/#comments Wed, 01 Feb 2012 05:01:21 +0000 Chris B http://www.crossfitcampkeyes.com/?p=2208 Active Rest

Work on a skill: Kettle bell Snatches

]]> http://www.crossfitcampkeyes.com/blog/wednesday-1-february-2012/feed/ 0 Tuesday, 31 January 2012 http://www.crossfitcampkeyes.com/blog/tuesday-31-january-2012/ http://www.crossfitcampkeyes.com/blog/tuesday-31-january-2012/#comments Tue, 31 Jan 2012 05:01:26 +0000 Mark H http://www.crossfitcampkeyes.com/?p=2193
Strength
Description:Front Squat 5-5-5
Metcon
Description:50-40-30-20 and 10 rep rounds of: Double-unders, Sit-ups.
]]> http://www.crossfitcampkeyes.com/blog/tuesday-31-january-2012/feed/ 0 Monday, 30 January 2012 http://www.crossfitcampkeyes.com/blog/monday-30-january-2012/ http://www.crossfitcampkeyes.com/blog/monday-30-january-2012/#comments Mon, 30 Jan 2012 05:01:23 +0000 Mark H http://www.crossfitcampkeyes.com/?p=2191
Strength
Description:Clean & Jerk 5-5-5
Metcon
Description:Run a 5k.
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