July 2012

Deadlift 10-8-6-4-2-1-1-1 Do a warm-up set on the bar first, then increment each set accordingly to attempt to hit your max load by the final single rep. Then: 3 x 1 minute max rep Ring Pushups (Score = total accumulated reps) 3 x 1 minute max effort  Kettlebell Farmer Carry...

“Nancy” 5 rounds for time: 400m run 15 Overhead squats (42.5/30kg) OR "Rahoi" AMRAP in 12 minutes: 12 Box Jumps (24/20") 6 Thrusters (42.5/30kg) 6 Bar-facing Burpees httpv://www.youtube.com/watch?v=mLy2S7TTOzg Skip to 2:50 to get to the introduction of the athletes. Skip to 6:00 to get to the action....

Front Squat 5-5-5-3-3-3-2-2-1-1 Ten rounds for time of: 5 Burpees 10 KB swings (24/16kg) 20 Double Unders One of our quiet achievers has left the box. Sabrina has been a regular early morning member since late last year and always brought a sense of nervous calm with her to the...

Power Snatch 2-2-2 AMRAP in 15 minutes with bar loaded at 80% of 2RM: 4 Power Snatch 6 2-fer-1's 8 Weighted Situps with Med Ball Gymnastics - Front and Back levers John Pidgeon's home gym. Where do you work out when you're not working in at CFK? Send us a photo....

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