Keenan

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So far Keenan has created 410 blog entries.

180219 Monday

Deadlift Build to a Heavy Set of 3 “Optimus Prime” AMRAP 7: Wallballs (20/14) On the Minute – 5 Deadlifts (225/155) Big deadlift focus today. Athletes will begin by building [...]

180218 Sunday

WOD “Jump Ship” AMRAP 18: 21/15 Calorie Row 18 Jumping Lunges 15 AbMat Sit-ups 12 Hand Release Push-ups In this longer AMRAP, athletes will complete 18 Jumping Lunges total, 9 [...]

180216 Friday

A. Clean and Jerk Build to a Heavy Single B. WOD ““Double Time” AMRAP 10: 50 Lateral Barbell Burpees 100 Double Unders 30 Clusters (115/80) Beginning the day by building [...]

180215 Thursday

WOD “Buckle Up” AMRAP 3: 50′ Walking Lunge (No Weight) 35 AbMat Sit-ups Max Calorie Row rest 3 minutes AMRAP 3: 50′ Walking Lunge (30’s/25’s) 35 AbMat Sit-ups Max Calorie [...]

180214 Wednesday

“Eighteen Wheeler” AMRAP 18: 12/9 Calorie Assault Bike 15 Wallballs (20/14) 12 Alternating Dumbbell Snatches (50/35) 9 Toes to Bar Longer AMRAP chipper today. In order to hit the desired [...]

180213 Tuesday

A. Push Press 5 Sets of 3 B. WOD "Waterworks” For Time: 50/35 Calorie Row 40 Kettlebell Swings (53/35) 30 Push Press (115/80) 40 Kettlebell Swings (53/35) 50/35 Calorie Row

180212 Monday

A. Clean complex B. WOD Classic “Elizabeth” 21-15-9: Squat Cleans (135/95) Ring Dips In this CrossFit benchmark workout, looking for athletes to choose a weight on the bar that they [...]

180211 SUNDAY

WOD “Break Even” On the Minute x 16 (8 Rounds): Odd Minutes – 15/12 Calorie Row Even Minutes – 3 Deadlifts Alternating back and forth between calories on the row [...]

180210 SATURDAY

Kettlebell Complete two rounds of: 2 minutes continuous Russian kettlebell swing 500 m row 2 min of: tabata kettlebell thrusters (20:10 work:rest) 400m run 2 minutes continuous Russian Kettlebell swing [...]