CFKSQ

“Countdown”

CrossFit Kennett Square – CrossFit Workout of the Day 1. Warm-up 2. Weightlifting 3. Conditioning Weightlifting Back Squat (4 x (1×3), 2×3) 1×3 60% 1×3 70% 1×3 75% 1×3 80% 2×3 85% Conditioning Countdown (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Hang Power Clean Shoulder to Overhead Rx: 135/95

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“No WiFi”

CrossFit Kennett Square – CrossFit Workout of the Day 1. Warm-up 2. Strength/Skill 3. Conditioning Strength and Skill Bar Muscle-ups (E2MOM) Every 2 minutes on the minute – as many reps as possible in :30 – rest remaining 1:30 – Bar Muscle-ups – Strict Pull-ups – Modification Possible goals: – String multiple reps together –…

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CFKSQ December 2016 Athletes of the Month – Katina Tsaganos & Kris Gibbons

  Katina Tsaganos  Hometown: Perth Amboy, New Jersey  Age: 49 Occupation: Legal Assistant and Assistant Administrator for a law firm in Wilmington, DE When did you first start training at CFKSQ? December 2012 Favorite WOD: WODs with deadlifts, clean and jerks, dubs, wall balls, squats and box jumps. Least Favorite WOD: The one that makes…

CrossFit

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