CrossFit Fairbanks

09SEP2010

Kane — Thu, 09 Sep 2010 05:33:41 +0000

Strength:

Front Squat

1 RM

Bench Press

3 x 5

Standard:

For Time:

600m Run

3 Rounds of:

25 Ball Slams

14 Kettlebell Cleans, 2 pood

25 Wall Ball Throws

…then

600m Run

Post loads for Strength, and times for Standard to comments.

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101:

3 Rounds for time of:

400m Run

10 Ball Slams

12 Kettlebell Swings

10 Wall Ball Shots

Post times for 101 to comments.

08SEP2010

Kane — Wed, 08 Sep 2010 06:36:49 +0000

Strength:

Rest or Practice Skill

Standard:

8 Rounds for time of:

3 Short Shuttles

5 Push Press, 135lbs

15 Sit Ups

Scale as needed.

Post times for Standard/101 to comments.

CrossFit Games 2010 Adidas Commercial

Kane — Tue, 07 Sep 2010 06:44:41 +0000

07SEP2010

Kane — Tue, 07 Sep 2010 05:38:45 +0000

Strength:

Deadlift

5RM

Muscle Ups: 15 Reps

Standard:

As many rounds as possible in 15 minutes:

1 Round is equal to:
3 Power Cleans @ 55% of 1 RM
3 Rounds of 5 Pull Ups, 10 Push Ups, 15 Air Squats or 3 rounds of Cindy

Post loads for Strength, and rounds + reps completed to comments.

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101:

Complete as many rounds as possible in 15 minutes of:

1 Round is equal to:

3 Sumo Deadlift High Pulls

3 Rounds of 5 Pull Ups, 10 Push Ups, 15 Air Squats or 3 rounds of Cindy

Post rounds for 101 to comments.

06SEP2010

Kane — Sun, 05 Sep 2010 03:27:38 +0000

CrossFit Fairbanks Closed September 5th and 6th for Labor Day.

05SEPT2010

Kane — Sun, 05 Sep 2010 03:26:40 +0000

CrossFit Fairbanks Closed September 5th and September 6th for Labor Day.

04SEP2010

Kane — Sat, 04 Sep 2010 05:25:45 +0000

At the gym at the normal time of 11 a.m.

Workout of the Day:

Run 1200m

63 Kettlebell Swings

36 Pull Ups

Run 800m

42 Kettlebell Swings

24 Pull Ups

Run 400m

21 Kettlebell Swings

12 Pull Ups

03SEP2010

Kane — Fri, 03 Sep 2010 04:53:17 +0000

Strength:

Power Clean

5 x 2

Weighted Pull Ups

1, 1, 1, 1, 1

Standard/101:

Tabata With:

Short Shuttle

Sledge Hammer Strikes

Row(calories)

Burpees

Scale as needed.

Post loads for Strength, and total reps completed for Standard/101 to comments.

CLOSED SEPTEMBER 5TH & 6TH FOR LABOR DAY

Kane — Thu, 02 Sep 2010 05:47:17 +0000

The gym will be closed the 5th(Sunday) and 6th(Monday) for Labor day. We will still have normal class times Friday and Saturday.

The Saturday morning Workout will be held at the facility this week. It seems like we are doomed to get rain every weekend as of late.

“I am always doing that which I cannot do, in order that I may learn how to do it.” — Pablo Picasso

02SEP2010

Kane — Thu, 02 Sep 2010 05:38:21 +0000

Strength:

Overhead Squat

2, 2, 2, 2, 2, 2

Standard:

For time:

Run 1 mile

42 Hang Squat Snatch, 45lbs

30 Medicine Ball Sit Up Throws, 20lbs

Run 800m

30 Hang Squat Snatch, 45lbs

20 Medicine Ball Sit Up Throws, 20 lbs

Run 400m

18 Hang Squat Snatch, 45 lbs

10 Medicine Ball Sit Up Throws, 20lbs

Post loads for Strength, and times for Standard to comments.

—————————————-

101:

Run 400m

30 Pull Ups

Run 400m

30 Sit Ups

Run 400m

30 Squats

Run 400m

Post times for 101 to comments.