Warmup:
Burgener Warmup
1 round of 5 reps per movement
1 round of 2 reps per movement with weight(45/15lb)
Strength:
Front Squat
3-3-3-3-3
WOD:
"Randy"
75x 75lb. Snatch
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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...
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May
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0545 CFE WOD: 2x 5km intervals, ~15 minute recovery in between
ReplyDelete1 - 25:02; 2 - 25:19
Upper body heavy: bench press - w/ doubled up purple bands 185(1), 195(1), 205(1)
ReplyDeleteNo bands 225(3), 235(2), 245(1), 260(f)
WOD: 9:32
"Randy" - 6:13
ReplyDeleteFront squat 3-3-3-3-3
115, 125, 140, 150, 160
Competition breeds intensity. Nate and I with the photo finish!
ReplyDelete6:13