Sorry, No Sessions over these days Guys
KB CrossFit is back on Tuesday 5pm & 6pm at the AFL DogBox
Kel's message to the group this week on the whiteboard
Video - How to Stand On A Pull-up Bar
Buy in #1: 2 minute Situps
Buy in #2: 5 minute Double Unders
WOD – CrossFit Open 13.3 / 12.4 – 12 minute AMRAP
150 Wall Balls / 90 Double Unders
Post scores + comments to the bubble.
Video – Rob Forte on PurePharma supplementation
SWOD – 5RM Deadlifts (add 2kg)
WOD – ‘Body-Pull Helen’
3 rounds for time:
21 x KB Swings 24/16kg
12 x Strict Body-pulls (feet on box)
Post scores + comments to the bubble.
Primal Corner - How to Prevent and Reverse Heart Disease Naturally
Video - SoCal Regional Footage from the weekend
SWOD – 3 x 5 Front Squats 70/40kg
WOD – 20,18,16,14,12,10,8,6,4,2 reps for time:
Push Press (40/25kg), HOG push-ups, Sit-ups
Post scores + comments to the bubble.
Primal Corner - 7 Characteristics Associated with Long Life
Video - Coach Burgener with Spencer Hendel
Rest Day
Primal Corner - The Diet-Heart Myth: Statins Don’t Save Lives in People Without Heart Disease
Video - Elbow Mechanics in Push-ups with Froning & Bailey
WOD – 15 minute AMRAP
10 x Snatch 40/25kg
10 x Burpees
5 x Wall Walks
Post score + comments to the bubble.
Does your Deadlift look like this?
Primal Corner - Why We Crave Comfort Foods
Video - Round Back Deadlifting Part 1
SWOD – 6 Rounds for load:
3 x Hanging Power Cleans / 1 Push Jerk
WOD – ‘Kettlebell Annie’
50-40-30-20-10 reps for time:
Kettlebell Swings / Double Unders / Sit-ups
Post load, score + comments to the bubble.
Video - Foot Mobility – Kelly Starrett
