CrossFit Kinetics

Hate to see anyone miss out on a birthday present.

Warm Up

Skill: Overhead Squat

Happy Birthday to All!

50 Double Unders
25 Push Press, 95/65#
50 Box Jumps, 24/20"
25 Ring Dips
50 Wallball
25 Sumo Deadlift High Pull, 95/65#
50 Double Unders
25 Push Ups
50 Overhead Walking Lunges, 45/25#
25 Knees to Elbows
50 Sprawls(Burpee without the push up)
25 KB Snatch, 1.5/1pood
50 Double Unders

No, not this Earl......
CLASS IS CANCELLED TODAY DUE TO HURRICANE EARL

Warm Up

Skill: Overhead Squat

Happy Birthday to All!

50 Double Unders
25 Push Press, 95/65#
50 Box Jumps, 24/20"
25 Ring Dips
50 Wallball
25 Sumo Deadlift High Pull, 95/65#
50 Double Unders
25 Push Ups
50 Overhead Walking Lunges, 45/25#
25 Knees to Elbows
50 Sprawls(Burpee without the push up)
25 KB Snatch, 1.5/1pood
50 Double Unders

You know you've been making progress when......
Warm Up

Skill: Max Height Box Jump

Nate

AMRAP 20
2 Muscle Ups
4 Handstand Push Ups
8 KB Swings 2/1.5

Todays pic courtesy of Omaha Elite Kettlebell

Alex & Coach B
Warm Up

Skill: Kipping Pull Ups

Karen
150 Wallball 20/15

10ft target for everyone

3 time Olympian Fred Lowe discusses shoulder flexibility
Warm Up

Skill: Burgener Progression Drills

RANDY

75lb Power Snatch, 75 reps for time

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