Monday, July 1, 2013

WOD

2 Rounds for Time:

400 m Run
15 Pull Ups
15 Front Squats (115#/75#)
15 Toes to Bar
15 Power Cleans (115#/75#)

Friday, June 28, 2013

**FAREWELL AUDRA**

Today, we say "see ya later" to one of CFKP's Firebreathers.  Audra started CrossFitting with us soon after giving birth and hasn't looked back.  Less than a year later, she got her CFL1 Certificate and started helping out the coaches.  She is the epitome of what a CrossFitter should be: competitive, determined, enthusiastic and most importantly, supportive.  Anyone who has WODed with her can tell you that she is all of these things and more.  She has excelled here at CFKP (just look how many times her name is at the top of the whiteboard) and we know she will do even more at her new box in FL.

Here are a few words from a couple of former CFKP Coaches:

"Audra=perserverance.  Many times, Audra would show up (even during actual WOD times) and WOD by herself outside with Kimber.  She could have easily quit when the "anti-Mom" movement began-but she didn't."

"Beauty and the Beast!  Audra was the first to WOD in a skirt and it just blossomed from there!  She always has a great WOD shirt to go with anything... Then there's the beast!  HSPU, Ring Dips, MUSCLE UP, RHABDO ...she's always the one to keep up with (OK not the RHABDO part)!  Not to mention her invites to "just run the flight line" like it's a walk in the park!"

So, Audra, best wishes on your next adventure in Jax, FL. You and your family will leave an incredibly large hole in our little CFKP family (we're starting to look like swiss cheese here). 

 And, so in your honor, we shall WOD!

WOD

400 m Burpee Broad Jump

For time.

Thursday, June 27, 2013

WOD

*NOT FOR TIME*

Pick a movement from the following:

Power Clean
Deadlift
Push Jerk
Front Squat
Snatch

Do 5 sets of 5 for that movement working up to a heavy 5.  Run or row 400 m in between sets.  So it might look like this:

Power Clean 5x65#
Run 400m
Power Clean 5x75#
Run 400m
Power Clean 5x85#
Run 400m
Power Clean 5x95#
Run 400m
Power Clean 5x105#

POWER CLEAN DEMO


DEADLIFT DEMO


PUSH JERK DEMO


FRONT SQUAT DEMO


SNATCH DEMO

Wednesday, June 26, 2013

WOD
10 min AMRAP of:

2 Wall Climbs
4 Jumping Lunges (count each leg)
6 Ab-Mat Situps
8 Med Ball Cleans (20#/14#)

MEDICINE BALL CLEAN DEMO

Tuesday, June 25, 2013

WOD
"Tabata Mash Up"

Push Press (95#/65#)
Burpees

Rest 1 minute

Back Squat (95#/65#)
Pull Ups

Tabata Mash Up:  First 8 minutes, you will rotate between push press and burpees:
20 sec Push Press
10 sec rest (rotate)
20 sec Burpees
10 sec rest (rotate)
20 sec Push Press
10 sec rest (rotate)
20 sec Burpees and so on.

Rest 1 minute

Second 8 minutes, you will rotate between back squat and pull ups:
20 sec Back Squat
10 sec rest (rotate)
20 sec Pull Ups
10 sec rest (rotate)
20 sec Back Squat
10 sec rest (rotate)
20 sec Pull Ups and so on.

Score is total reps.

Monday, June 24, 2013

WOD
"Diane"

21-15-9 Reps of:
Deadlifts (225#/155#)
HSPU

For Time.

DIANE DEMO

Friday, June 21, 2013

WOD

"Fun Friday"

1 Suicide

10 Push Ups

1 Suicide

20 Push Ups, 20 Squats

1 Suicide

30 Push Ups, 30 Squats, 30 Slam Balls

1 Suicide

40 Push Ups, 40 Squats, 40 Slam Balls, 40 DU's (120 Singles)

1 Suicide