  
|
| Wednesday, February 22, 2012 |
 Meaghan
THIS IS OUR MEMBER WEBSITE ONLY. OUR VIEWABLE WEBSITE WITH UPDATED INFO IS AT WWW.WILDKNIGHTSCROSSFIT.COM
Ali
Great work this morning by Jolene and Kim! You ladies rocked.
Make sure to read the notes about back squat holds. Hold for the FULL 3 SECONDS. If you need to drop weight to do that successfully, then do it!
|
KB Fun (Rounds) 
Skill/Strength Work
Back Squat Holds
3-3-3-3-3-3
*Perform back squat holding squat position for 3 seconds.
*This 3 rep max should be less than your regular back squat 3 rep max.
*FOCUS ON FORM. Chest up, abs tight, knees pointed over toes.
*Work up to a heavy but doable weight for 3 reps, then do 3 rounds of 3 reps.
12 min AMRAP
12 Wall balls (20/16)
12 KB Snatches (6 each arm)
12 KB Overhead Walking Lunges (6 each arm)
*Can move right from KB snatch into lunges.
|
| |
|
| Tuesday, February 21, 2012 |
Gavin
When you walk into the Box tomorrow, take a good look at where things are and how they look. We need to make a valid effort to put things away NEATLY where they belong. If you see someone slacking, call them out. We are a FAMILY and the Box is our HOME. I hope to see everyone tomorrow! Coach Ali has an awesome WOD planned. YOLO
|
Welcome to The DOJO (Time)
Complete 4 Rounds for time of:
15 Push Press #95/65
30 Ab Mat Sit Ups
15 Overhead Squats #95/65
Rest 2 minutes between rounds.
| Gavin | 14:01 Rx | | | Brian | 14:55 | 65-75-80-80bs OHS and 95 lbs. PP | | Lisette | 23:01 Rx | | | Austin | 14:42 Rx | |
|
| |
|
|
|
Log In
Feb 22, 2012
more...
Contact Info & Location
Trainers
Class Schedule
Workouts
Location, Location, Location!!
About WKCF
PREV
WOD before today was 
23:01 Rx
14:42 Rx
14:55
Gavin
HiTechGym
