RMSDF

New Blog Link!

Attention all readers!

To better stream line our new website, we have started a new blog that is held within that site.

Please update your bookmarks & feeds

HOME SITE

www.kravmaga-crossfit.com

BLOG

http://208.43.211.100/~krav2/index.php?option=com_easyblog&view=entry&id=3&Itemid=48

1/24/11

15 Min AMRAP

15 Sledge Hammer Strikes

9 Box Jumps 24/20

6 Chin Ups

1/20/11

4 Rounds For Time:

10 Over Head Squats 95/65

10 Burpees

1/19/11

5rd For Time

5 Back Squats

5 Ring Dips

15 Ab Mat Sit Ups

CrossFit Total Group

Are you interested in doing the CrossFit total WOD?

A bunch of you have expressed interest... So I'm trying to get you all together this Saturday @ 10am

if you are interested post to comments & show up on Saturday ready to lift HEAVY! You'll neeed a coaches permision to do this wod.

1/18/11

Wam up

Barbel Complex 3 rds

WOD Tabata 8 rds 20 seconds on 10 seconds rest:

Pull Ups rest one minute

Tabata Air Squats rest one minute

Tabata Dead Lift 185/135 rest one minute

Cool down Tabata Abs your pick

1/17/11

 warm up

5 rds Not for time:

5 pull ups, 5 Kettlebell cleans, 5 Push Ups

WOD

5x3 Squat Cleans

1/14/11

"Karen"

150 Wall Balls

for time

1/13/11

5 rounds for time:

25 Ball Slams & 10 Med Ball Cleans

1/12/11

15 min AMRAP

4 Handstand Push Ups or 12 second holds

8 Kettlebell Swings

12 Ab Mat sit ups