Rather than doing the games WODS (which are totally insane) we will be creating our own this week. Tomorrow's creation will be a group effort. I'll post it once we decide.
100m Right arm Waiter Carry 55/35# 10 Power Cleans 135/95# 20 Handstand Pushups 30 Abmat situps 40 squats 50 box jumps 100m Left arm waiter carry 55/35
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
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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100m Right arm Waiter Carry 55/35#
ReplyDelete10 Power Cleans 135/95#
20 Handstand Pushups
30 Abmat situps
40 squats
50 box jumps
100m Left arm waiter carry 55/35
It was fun that's for sure!!
ReplyDelete90# power clean
35# Waiters carry
11:11
10:30 - as Rx except for I did self assisted HSPU
ReplyDelete(did workout on 8/4/11)