Tag Archives: KBS

170523 KBS Box Jump Single Under

  5 Rounds for time: 10 KB Swing 10 Box Jump 40 Single Under  

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170418 KBS Squats Burpees

  WOD: 21 – 15 – 9 KB Swing Air Squat Burpee // 7:10 SWOD: Bench Press // Maxed out at 185 lbs x 3  

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170414 Ring Row Push Up KBS Run

  WOD: 4 Rounds for Time 10 Ring Row + 10 Push Ups 21 KBS 45# Run 400m // 15:52 45# KB // 160810 — 17:08 50# KB  

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170413 Box Jump Ring Row KBS Lunges

  Warm Up: 3 rounds: 10 Push Up 10 OH Squat 10 Sit Up 10 Box Jumps BUY IN: 500 Single Unders Every 100: 3 Burpee, 4 Alt KB Snatch // 9:02 WOD: 10 Box Jumps 21″ 30 Ring Rows … Continue reading

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170331 DB Curl KBS

  WOD: Buy In: 500 Single Unders or 20 Burpees 50 – 40 – 30 – 20 – 10 DB Curl 10 – 20 – 30 – 40 – 50 KB Swing Buy Out: 1 min Plank  

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160902 KBS Burpees Squat

  #CouldBeWorse Warm Up: CrossFit Warm Up x 2 + Burgener Warm Up x 1 SOD: Deadlift 3-3-3-3-3 // 165, 215, 215, 225, 235 (Craig 285!) WOD: 200m run Once all athletes have completed … THEN – AMRAP in 6 … Continue reading

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160820 Squat Sit Ups KBS Box Jump

  Warm Up 3 Rounds 100m Run 30 Singles 10 Air Squats 6 Lunges 10 Hip Thrusters SWOD: Press 5 x 5 Front Squats 5 x 5 // PP 95-105-115-125-135 // FS 95-105-105-115-115 WOD: 4 Rounds for Reps 30 Sec … Continue reading

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160810 Row PushUp KBS Run

  4 RFT: 10 Ring Rows + 10 Push Ups 21 American Kettlebell Swings 400m Run // 17:08 w 50lb KB ** First workout out Craig and Paul  

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