SATURDAY 09/08/18

SATURDAY 09/08/18

WOD:

“Annie’s on the Run”

Complete the following, for time
100 Double unders
50 Sit-ups
200m Run
80 Double unders
40 Sit-ups
200m Run
60 Double unders
30 Sit-ups
200m Run
40 Double unders
20 Sit-ups
200m Run
20 Double unders
10 Sit-ups
200m Run

Post time to comments.

The Labor Day Pain Train. (photo credit: Kev Milla)

FRIDAY 09/07/18

FRIDAY 09/07/18

WOD:

“Daily Dozen”

12 Minute AMRAP
12 Bar facing burpees
9 Power snatch (115#/75#)
6 Bar muscle-ups

POWER HOUR:

“Everest”

Complete the following, for time
21-15-9
Back squats (315#/225#)
Strict handstand push-ups

Post number of rounds completed and time to comments.

Kim looking solid as she preps for Las Vegas.

THURSDAY 09/06/18

THURSDAY 09/06/18

WOD:

Tempo front squat
(4 second descent, 2 second pause)
3-3-3-3-3

THEN:

Alternating “Tabata”
Odd rounds: double KB front rack lunges (53#/35#)
Even rounds: double KB single leg RDL’s (53#/35#)

Post loads and reps to comments.

KCF members past and present reunite in San Diego (Laura, Caro, Shawn and Colin).

WEDNESDAY 09/05/18

WEDNESDAY 09/05/18

WOD:

18 Minute AMRAP
18/12 Calorie bike
15 Alternating DB snatch (50#/35#)
12 Box jump overs (24″/20″)
9 Toes to bar

Post number of rounds completed to comments.

D-Lo warming up for the Labor Day WOD.