JACKIE
Rx:
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
BEGINNERS:
Row 1000 meters
15-20 pound Thruster, 20 reps
20 Pull-ups (Assisted or Beginner)
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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
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Life As RX
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damper at 6
ReplyDelete45# thruster
12:30
10:10 as Rx
ReplyDeleteHi Nick, I see that you always post on here. Are you doing the workouts at Martinez? Have I run into you there before? I'm just trying to put a face with your name.
ReplyDeleteI workout at Martinez, only recently have I been fully following Kekoa Crossfit WODs (or even any crossfit WODs) for maybe 3 or 4 weeks, I am not sure if I started posting right away. You might have seen me doing a lot of Olympic lifting at the gym, I probably do more of that style lifting than most anyone, at least up until I started doing the crossfit WODs.
ReplyDeleteWe might have talked, but I am terrible with names. I usually workout after work around 5:00 or so, the weekends just depend on what I have going on.