GAMES WOD 11.2
AMRAP 15 min
9 Deadlift 155/100#
12 Hand release Pushups
15 Boxjumps 24/20"
BEGINNERS
AMRAP 15 min
9 Deadlift-choose weight
12 Pushups-choose height
15 Boxjumps-choose height
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- 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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This workout was last done March 6th. Compare your score to that date.
ReplyDeleteToday 9 rounds + 5 Deadlift
March 8 rounds + 8 deadlift. That means I improved my score by 32 reps, almost a full round. The neat thing is I can remember doing this one last time and I was TOTALLY gassed. I was fighting for every possible rep. This time was much smoother and easier. I just need to strengthen my pushups so I can go faster there.