This is going to be so much fun! Try to remember what you ate for your Thanksgiving meal and calculate a decent estimate of the following. Turkey/ham/chicken/beef/fish: for every ounce over 6 ounces: 1 push-up per ounce Anything that contained a "potato" of any kind: 20 … [Read more...]
SFCW Tue. 6/10/14
For time: 30 Kettlebell or dumbbell clean and press 40 Goblet or air squats 50 Double Unders Rest 2 minutes and repeat If you don't have your double unders down, perform 150 single jumps. If you don't have equipment, sub push-ups for the clean and press and … [Read more...]
SFCW Tue. 6/3/14
For Time: 10 Double Unders 2 Kettlebell or Dumbbell Snatches (1/arm) 20 Double Unders 4 Snatches (2/arm) 30 Double Unders 6 Snatches (3/arm) 40 Double Unders 8 Snatches (4/arm) 50 Double Unders 10 Snatches (5/arm) If you're looking for more of a … [Read more...]
SFCW Thu. 5/29/14
12 Mintues: As many rounds as possible: 10 Warrior Stands 15 Kettlebell Swings Notes: For the warrior stands--You need a kettlebell or dumbbell in each hand, and both hands start in the overhead press position. From standing, keep both bells overhead and come down to … [Read more...]
SFCW Thu. 4/24/14
Four rounds, max effort work: 1:00 max effort plank hold, 20 second rest 1:00 max effort clean and press (kettlebell or dumbbell--alternate arms), 20 second rest 1:00 max effort mountain climbers, 20 second rest 1:00 tuck jumps, 20 second rest. If you don't have … [Read more...]
