DRD_2306-Edit

DRD_2306-Edit

DRD_0675-Edit

DRD_4947-Edit

DRD_5727-Edit

DRD_4378-Edit

DRD_5712-Edit

DRD_4973-Edit

Labor day schedule changes

Labor-Day-2

 

Hello Gang,
I just wanted to let you all know that we will be running a reduced schedule on this upcoming Monday due to labor day. We will have CF classes at:
7:30am
9:30am
and 5pm.
We will then have open gym from 6pm till 8pm. Thank you.

8/27/14

 

Volume: 1 mile timed run

Conditioning: 5 round for time of…
-50 Double Unders
-20 Wall Balls

Competitor:
1 set max handstand walk

8/26/14

Chris Baldwin goodbye WOD-3209-Edit

Strength: C&J 5×1 @ 85%

Conditioning: One round for time
-10 HSPU
-15 Deadlift (225/175)
-25 Box Jumps
-50 Pullups
-100 Double Unders
-400m Run

Competitor: Back Squat 3×1@90%

8/25/14

Strength: Snatch 3×1@90%

Conditioning: 15min AMRAP
-10 Burpees
-10 T2B
-10 Air Squats

Competitor: 2k Row – Every 250m hop off and do 15 burpees

8/23/14

 

Skill: Learn/refine the Bear Complex. Then, work up to a 1 RM Bear Complex

Conditioning: Bear Complex – 8 min AMRAP
25 – Double Unders
5 – Bear Complex (95/65)
* 2 Burpee penalty for losing grip during the complex

8/22/14

IMG_4165-Edit

Skill: Learn/refine the Bear Complex. Then, work up to a 1 RM Bear Complex

Conditioning: 8 min AMRAP of…
25 – Double Unders
5 – Bear Complex (95/65)
* 2 Burpee penalty for losing grip during the complex

8/21/14

IMG_4263-Edit

Skill: Push Press; 5X3 @ 90% of 5RMax

Conditioning: 3 rounds for time of…
-400m Run
-20 Goblet Squats (24/16)
-20 Pull-ups

8/20/14

 

Photo credit: Kisten Toth

Photo credit: Kisten Toth

Skill: 12 min EMOM of alternating STRICT Pull-ups and Dips
-3 Strict pull-ups
-3 Strict Dips (rings, matador, parallettes, etc.)

Conditioning: 4 rounds for time…
-400m run
-5 Deadlift (315/225)
-10 HSPU’s

8/19/14

 

Skill: Deadlift + Farmer Carry – 7 Rounds with a Partner
Partner 1: 200m (parking lot) heavy farmer carry (KBS or Plates)
Partner 2: Deadlift at 50-60% of 1RM

Conditioning: 10 min AMRAP of…
-10 OH Walking Lunges (45/25)
-15 Burpee Box Jump Overs (24/20)
-20 Sit-Ups

Crossfit KFOR’s gear for NATO soldiers!

hpykm7rhb0o7bphzotkl

Crossfit KFOR (Kosovo Force) located at Camp Bondsteel, Kosovo.  This crossfit box is open and available for anyone currently stationed there, all NATO forces not just US troops.  They have had athletes from Poland, Germany, and other countries and they hold events such as the annual Memorial Day Murph. It is a non-profit Crossfit military affiliate.  Since no one is charged monthly fees, all the equipment has been acquired through generous donations and athletes purchasing their own gear.

It would be much appreciated if you could help contribute towards this. The group will be placing an order with Rogue today for the heaviest stuff so that it can be shipped with the incoming rotation’s things. This will save a ton on shipping. So if you were putting off donating, now’s a perfect time! If you are able, please use paypal because those funds will be accessible right away. Thanks to everyone who donates today as well as to those who have donated thus far!

In order to donate, please visit the official KFOR website.

 

Older posts «