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359, Monday April 1st, 2013

3/31/2013

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Lift: Front Squat 5-5-5
WOD:  3 Rounds for time of:
    -20 Front Squats 95/135 - 85/115 - 65/95,
    -20 ft 1 legged bear crawl,
    -20 ft 1 legged bear crawl (other leg),
    -Run 400 with sledge hammer.
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358, Saturday March 30th 2013

3/30/2013

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WOD:  As partners do dumbell lunges a half mile (800m).  Using one set of dumbells you rest while your partner lunges it out.  Do 10 pushups each when you switch.
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357, Friday March 29th 2013

3/28/2013

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Lift:
WOD:  Complete the following:
30 dumbell strict press 20/25,
30 Box Jumps 20/24,
30 Hollow rocks,
30 Double Unders,
30 supermans,
30 Leg Ups
30 dumbell lunges 20/25
30 Burpees
*after each excercise to a 10 second L hang.
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356 Thursday, March 28, 2013

3/27/2013

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Workout 13.4


7 minute AMRAP of:
3 Clean and jerk
3  Toes-to-bar
6 Clean and  jerk
6 Toes-to-bar
9 Clean and jerk
9  Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

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The Pain Train's Coming

3/1/2013

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The pain train hurts.

So do squats.
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Hold It...

3/1/2013

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Blah blah blah
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    WOD?

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Kenmore CrossFit LLC DBA CrossFit Kenmore
  • Home
  • Information
    • Meet the Coaches
    • Location
    • Facebook
    • Photos
  • Pricing
  • Classes
    • Memberships
    • Class Schedule/Sign Up
    • Fundamentals
    • Barbell Club
    • Nutrition Coaching
  • PERSONAL TRAINING