November 2015

6am, 8am "Open 11.5" AMRAP in 20 minutes: 5 Power Cleans (65/45kg) 10 Toes-to-Bar 15 Wall Ball (9/6kg) 7am AMRAP in 20 minutes: 400m Run 5 Wall Climbs 10 Toes-to-Bar 15 Wall Ball (9/6kg) 7am Weightlifting https://www.youtube.com/watch?v=bTgJx2b6FQw...

Tabata Thursday - For total reps - 5 stations - 8 cycles per station - Each cycle = 20 seconds of work followed by 10 seconds of rest - 30 seconds to transition between stations Row (Cals) KB Lunge Walk (1 x 24/16kg. 1 metre = 1 rep) Pushups SDHP (35/25kg) Situps https://www.youtube.com/watch?v=IbnevP64ajQ...

For time: 30 Hang Power Cleans (50/35kg) (^70/50kg) 10 Jerks (50/35kg) (^70/50kg) 800m Run 5 Rope Climbs 400m Run 5 Rope Climbs 800m Run 10 Jerks 30 Hang Power Cleans Hiram - comfortably meeting Krusher's standards for the Russian swing, and as always, doing it with a smile. ...

The CFK Allstar Affiliate team finished 28th out of 38 teams in the advanced division after a weekend of very tough competition. It was also Kel's last blast as a member of CrossFit King. Her application for a job at CrossFit Torian was successful and she...

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