Kevin looks too happy.
For time:
Run 800 meters
10 rounds of the couplet:
Pull-up, 10 reps
Ring dip, 10 reps
Run 800 meters
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*********We will be closed this Saturday for the Atlanta League in a Day Competition****************
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10 min @ 80%:
3 ring dips
6 KBS – 1.5/1 pd
15 double unders
(rest 5 min walking)
10 min @ 80%:
Building Run
10 push press – 75/50#
5 toes to bar
(rest 5 min walking)
10 min @ 80%:
row 150 m
5 burpees
5 hang power clean – 95/65#
(rest 5 min walking)
Work as hard as you can for the ten minutes knowing you will get the 5 min rest. This workout is designed to help you get better at long end workouts yet won't fatigue your muscles.
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Nice rack.
10 Min Work on BWT Skill, your choice
5 Rounds:
5 OHS 135/95 95/65 45/33
10 Burpees
30 DU
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These are the die hard 6AM CrossFitters!
800 m run
then 10 Rounds of:
KTE
Back Extensions or Good Mornings
800m run
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There numerous CrossFit events happening this season in the metro area? Check the events listing on the left for more information. Challenging yourself in local competitions is a great way to test your fitness and meet other like minded folks.
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Get your snatch shirt here! Get your orders is! This is a front/back design. The pic on the right is the back.
This is an American Apparel shirt. Very comfy! The order goes in next week. Let Pistol know what you want. (in writing please)
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
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Kim Cantrell Trego is a USA Weightlifting Level 1 Sports Performance Coach, Level 1 CrossFit Certified Trainer and a CrossFit certified Olympic Lifting Coach. She is an assistant coach to Mike Burgener for Olympic Certs in the Atlanta area. Kim is also AFAA certified, Spin Certified, BodyPump certified, Pre/Post Natal certified, Stretch certified, Core Stability certified and Perform Better certified. Kim has an AS in Applied Science with 14 years training experience. Kim took 1st Place in her weight class in the Flowery Branch Olympic Weightlifting Open in 2010 and holds the all time record for the Snatch and Clean and Jerk for her weight class with Team Georgia Weightlifting. Kim was voted the top trainer 2010 along with Brad Trego in North Fulton County including Roswell, Alpharetta and Milton by Appen Newspaper readers. Kim was voted in the top ten trainers in Atlanta in Jezebel Magazine and has been a Fit article contributor for Jezebel Magazine. Kim placed 1st in her class for the Ms. Georgia SNBF bodybuilding Competition and 2nd for Ms. Atlanta. Kim was voted Best Female Athlete in 1999 for the Bodybuilding Division for Atlanta Sports and Fitness Magazine and Best Female Athlete for SNBF in 1999.
Email: kic1970@att.net
Purchase 10 or 20 Sessions with Kim: $450.00
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