Rx
Complete as many rounds as possible (AMRAP) in 15 minutes of:
Row 250 meters
25 Push-ups
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BEGINNER
Complete as many rounds as possible in 12 minutes of:
Row 250 meters
10 Push-ups
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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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Please post your results. Even though I am not there to work out with y'all I still feed off you guys. It gives me something to shoot for and so pushes me to work harder. I will try to post my scores as well but I can't "blog" from my work computer so it might be delayed a few days until I get on our home one
ReplyDeleteSheila and I have been working out in the sweet garage gym Santa brought us, but I'll put our results up here. I agree with feeding off each other, and I don't get that looking at the rafters in the garage.
ReplyDeleteDid this one up Koko Head on Friday morning.... to the top in about 17 min, including 25 pushups every 200 steps. Ouchie.
ReplyDelete