Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
Everyone does Rx today. Woot woot!
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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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Life As RX
Blog Archive
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2011
(241)
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November
(18)
- Wednesday- 30 NOV 11
- TUESDAY - 29NOV11
- Monday - 28 NOV 11
- Holidays - 24 & 25 NOV 11
- Wednesday - 23 NOV 11
- Tuesday - 22 NOV 11
- Monday - 21 NOV 11
- Friday - 18 NOV 11
- Thursday - 17 NOV 11
- Wednesday - 16 NOV 11
- Tuesday - 15 NOV 11
- Thursday - 10 NOV 11
- WEDNESDAY- 9 NOV 11
- Monday- 7 NOV 11
- Friday - 4 NOV 11
- Thursday - 3 NOV 11
- Wednesday - 2 NOV 11
- Tuesday - 1 NOV 11
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November
(18)
Clean - 250
ReplyDeleteBench - 205
OH Squat - 205
Total - 660
Clean 115
ReplyDeleteBench 110
OHS 120 (last week)
Total 345