3 Rounds
25 Wallball 2-for-1s-20/14#
12 pullups
INTERMEDIATE
3 Rounds
25 Wallball 2-for-1s-choose weight
12 pullups
BEGINNER
3 Rounds
25 Wallball-choose weight
12 pullups-jumping
Subscribe to:
Post Comments (Atom)
skip to main |
skip to sidebar
Kekoa logo
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...
Facebook Badge
Disclaimer
The U.S. Army does not express or imply endorsement of the organization or their product/services. The appearance of external hyperlinks and/or
commercial logos does not constitute endorsement.
These people are awesome
Life As RX
Blog Archive
-
▼
2012
(247)
-
▼
October
(24)
- Afternoon classes- TELL YOUR FRIENDS
- THURSDAY-1NOV2012
- HALLOWEEN 2012
- TUESDAY-30OCT2012
- MONDAY-29OCT2012
- FRIDAY-26OCT2012
- THURSDAY-25OCT2012
- WEDNESDAY-24OCT2012
- TUESDAY-23OCT2012
- MONDAY-22OCT2012
- FRIDAY-19OCT2012
- THURSDAY-18OCT2012
- WEDNESDAY-17OCT2012
- TUESDAY-16OCT2012
- MONDAY-15OCT2012
- FRIDAY- 12OCT2012
- THURSDAY- 11OCT2012
- WEDNESDAY- 10OCT2012
- TUESDAY- 09OCT2012
- MONDAY- 08OCT2012
- FRIDAY- 05OCT2012
- THURS- 04OCT2012
- WED- 03OCT2012
- TUES- 02OCT2012
-
▼
October
(24)
What is 2-for-1s?
ReplyDeleteTwo squats for every one wall ball throw. You can check it out at http://www.youtube.com/watch?v=WUHsut8Cd-g
ReplyDeleteReally focus on the speed of your squats. You can throw the wall ball higher to give you a little extra time.
11:07 with 12# WB
ReplyDelete