Strength/Skill Development
Power clean: 1.1.1 Rest 10s b/w reps. Complete 5-6 sets with ~2 minutes rest b/w sets.
WOD
AMRAP in 15 minutes of:
10 goblet squats (NTE 1.5/1 pood)
15 kettlebell swings
20 steps single arm front rack walking lunge (10 steps/arm)
Post best power clean, total rounds plus reps and KB weight.
This Saturday
1. CFA Kettlebell Clinic Dec 17th from 10am-noon!
Another virtual competition sponsored by the Throwdown Series. Workouts will be released THIS Wednesday, Dec 15th & must be completed by Sunday December 18th. CFA will attempt to use the first event (or two) as the workout for the classes and those that wish to may complete any other portions. Please note this will depend on the nature of the workouts to work in a class setting.
Registration is $7.00 and allows individuals to be eligible for prizes.
Name HvyPC# Rds+Reps KB#
Ward 115 5+33 45
John 155 5+25 44
Bill 145 5+25 44
Denise 95 4+28 26/18
Susie 85 4+25 26
Sojo 145 7+32 44
John K 135 5+40 31
Tom 185×3,205×1 5+25 53
Evan 165 5+10 53
Rustan 205×2 6+2 53
R.S. 225 5 53
Phil 116 7+6 26
Peter 155 5+10 35
Robb 155 5+10 35
Seth 185 4+25 35
Jana 105 4+39 30
Kirk 145 4+25 44
Mark 145 6+25 31
Jesse 155 6+28 40
Cherie 90 5+18 22
Sarah McK 100(PR) 4+15 30
Kelly 75 5+19 26
Sarah R 105 6+25 26
Rebecca 85 ? 26
Forget the WOD. That is an awesome photo!
Mado 105 5+25 26
KK 165 5+25+115m 250mRow No Lunges 35
George 155 5+1 40
Laura 65 4 15
MCK 95 6 26
Jess T 100 6+15 26
Anthony 185×3 5+27 44
Brooke S 120×3 4+7 35