We'll work in a solid CF Warmup, then do some kettlebell work, followed by pullup progressions, then:
5 rounds for time:
20 Burpees
15 KB Swings (1.5/1 pood)
10 Pullups
Post time to comments.
Subscribe to:
Post Comments (Atom)
skip to main |
skip to sidebar
Kekoa logo
About KeKoa Crossfit
- KeKoa Crossfit
- Schofield Barracks, Hawaii
- KeKoa Crossfit currently has free, open membership. Class times are Monday through Friday at 0900. Please be patient with us as we work through finding a permanent home for Kekoa. We'll post more in the future as we receive information. Until that time, we will not be able to have any newcomers to the class. We hope to be open again very soon! You can reach us at: kekoacrossfit@gmail.com
World Class Fitness in 100 Words
World-Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.-Greg Glassman
You should probably read this...
Facebook Badge
Disclaimer
The U.S. Army does not express or imply endorsement of the organization or their product/services. The appearance of external hyperlinks and/or
commercial logos does not constitute endorsement.
These people are awesome
Life As RX
0630 session
ReplyDeleteManz 12:57
Kusto 12:09
Cheif 7:29
MasterBlaster 7:09
sub'd 1.75 KB for 1.5 pood
ReplyDelete14:11
Rui:
15lbs KB and Rubber band pull-ups
24:01
We had an awesome class at 11:45. Mike, Sean, Isaac, Tammy, Matt and Bill all left a lot of sweat in the box today. Great job guys.
ReplyDelete