Monday 03/17/14

Front Squat
2 x 5, 1 x 5+


12 min EMOM of the "DB Bear Complex":
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Thrusters

The 2 DBs are a total of 45% BW (bodyweight), i.e., each DB is 22.5% BW. Coach Mike "Rut" Rutherford down at CrossFit KC is responsible for the DB Bear Complex.


Finale: Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. In between sets, mob something - your choice.

People were always telling Ted to watch where he was walking . . . they just didn't know he'd take it so literally.

Saturday 08/31/13

Reminder - we do not have class on Labor Day (Monday, 09/02/13).


Bench Press
2 x 5, 1 x 5+


20 min EMOM of the "DB Bear Complex":
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Thrusters

The 2 DBs are a total of 45% BW (bodyweight), i.e., each DB is 22.5% BW. Coach Mike "Rut" Rutherford down at CrossFit KC is responsible for the DB Bear Complex.


Finale: 8 minutes of mobbing your shoulders

Diana and a successful deadlift

Saturday 03/02/13

Deadlift
5-5-5


12 min EMOM of the "DB Bear Complex":
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Thrusters

The 2 DBs are a total of 45% BW (bodyweight), i.e., each DB is 22.5% BW. Coach Mike "Rut" Rutherford down at CrossFit KC is responsible for the DB Bear Complex.  Compare to 01/14/13 (but this is only 12 min - not 20 - so go heavier!).


Finale:  8 minutes of mobbing your shoulders

 Kathy takes off on a down-back.

Monday 01/14/13

Push Press
2 x 5
1 x 5+


20 minute EMOM of "The DB Bear Complex":
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Thrusters
The 2 DB's are a total of 45% of your BW. That means each one is 22.5% BW.


Compare to 01/14/11.

Kathy is a blurred Burpeer.

Monday 08/13/12

Snatch
3-3-3-2-2-2


12 min EMOM of the "DB Bear Complex":
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Thrusters

The 2 DBs are a total of 45% BW (bodyweight), i.e., each DB is 22.5% BW. Coach Mike "Rut" Rutherford down at CrossFit KC is responsible for the DB Bear Complex - he writes about it in CrossFit Journal #58.


Finale:  8 minutes of mobbing your shoulders

Kathy and Steve - post-"Tim"

08/11/12

Thursday 07/21/11

ANNOUNCEMENT:  We will be having a 45 minute mini-seminar this Saturday.  The topic will be mobility (stretching and the like) and how it can help you enjoy life more!  The seminar will be immediately following TSC, so it will start around 8:00 and end at 8:45 or earlier.  Come if you can, and feel free to bring a friend!


OHS
5-5-5-3-3-3


10 min EMOM of the "DB Bear Complex":
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Thrusters

The 2 DBs are a total of 45% BW (bodyweight), i.e., each DB is 22.5% BW. Coach Mike "Rut" Rutherford down at CrossFit KC is responsible for the DB Bear Complex - he writes about it in CrossFit Journal #58.




Finale:
Take 10 minutes to complete one of the following: 200 DU's, 50 DU's, 25 DU's, 100 singles

Becca and Tracy in Fight Gone Bad

Wednesday 08/11/10

Overhead Squat
5-5-5-5-5

Compare to 06/28/10.


10 min EMOM of the "DB Bear Complex":
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Thrusters

The 2 DBs are a total of 45% BW (bodyweight), i.e., each DB is 22.5% BW. Coach Mike "Rut" Rutherford down at CrossFit KC is responsible for the DB Bear Complex - he writes about it in CrossFit Journal #58.

Compare to 03/01/10.

Seth during the 1st pull of the clean

08/05/10

Monday 03/01/10

Time: 8:30 p.m.

Important! We'll start by meeting in the commons tonight and then go from there. CHS's musical is coming up in two weeks, so this will affect our Monday and Thursday class locations this week.

Skill Work
L-Sits


20 min EMOM of the "DB Bear Complex":
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Thrusters

Compare to 01/14/10.

The 2 DBs are a total of 45% BW (bodyweight), i.e., each DB is 22.5% BW, so a little math will be required. Coach Mike "Rut" Rutherford down at CrossFit KC is responsible for the DB Bear Complex - he writes about it in CrossFit Journal #58.

Thursday 01/14/10

Time: 8:30 p.m.

Skill Work:
Hand Stand Push-Ups (HSPU)


20 minute EMOM of "The DB Bear Complex":
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Thrusters
The 2 DB's are a total of 45% of your BW. That means each one is 22.5% BW.