WOD

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

There are several approaches to this one. You can go all out and try to get as many rounds as fast as you can, or you can time the rounds one per minute and rest the remaining time in the minute.  This is a crowd pleaser and a great one to gauge where your fitness is at.

Mondays are shaping into team days!

WOD:

In teams of two, 15 minute amrap of

5 dead-lifts 225/155, L2 185/135, L3 -/-
10 burpees

rest 5 minutes then, 15 minute amrap of

5 pull-ups

10 wall balls 20/14, L2 14/10, L3 12/8

The goal is to give your teammates as little rest as possible. Only one teammate works at a time. Teammates must complete a full round before the next teammate begins.

Who is KFOR's fittest:

Come test your strength at CrossFit KFOR December 23rd!

Sign up here: http://crossfitkfor.eventbrite.com/

"Morrison"

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

Post time to comments.

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

http://www.crossfitnyc.com/2012/04/04/don’t-make-my-mistakes-the-10-things-i’ve-learned-from-doing-crossfit/

This is a good read, something we should all remember.

WOD:

AMRAP 20 minutes

20 KB/DB swings 55/35
10 Knees to elbow
5 Med ball slam
1 Burpee

While waiting for your heat or after, use that time for snatch and double under practice.

CrossFit is a tool to help get you to your goals, it is one tool of many. Nutrition, wellness, running, stretching are all great ways to help make a stronger you. Our girl Chris did amazing at the Army Ten-Miler. Way to go Chris, Angela, Donald, Maj. McGuire and anyone else I might not have seen!! GREAT WORK!!

ALSO: We are on Flickr http://www.flickr.com/photos/88871312@N03/

WOD 19 October 2012

"Angie"

100 Pull-ups

100 Push ups

100 Sit ups (ab-mat)

100 Air squats

Please scale as appropriate

WOD 18 October

Death by Kettlebell Swings

Rest/Reset

75 Wallballs for time

WELCOME!!

So here is our official Website! We will be looking at more things like Athlete of The Month and tips and instructions plus sign up for the Competitions!!

And LOTS of PHOTOS!!!