Saturday 8.19.17

Julian

OPEN & PERFORMANCE
“Jack & Jill”

Teams of 3:
600 Meter Wreck Bag Hill Run (70/50)
100 Power Snatches (75/55)
600 Meter Wreck Bag Hill Run (70/50)
75 Power Snatches (95/65)
600 Meter Wreck Bag Hill Run (70/50)
50 Power Snatches (115/80)
600 Meter Wreck Bag Hill Run (70/50)

FITNESS
“Jack & Jill”
Teams of 3:
600 Meter Wreck Bag Hill Run (50/35)
100 Power Snatches (65/45)
600 Meter Wreck Bag Hill Run (50/35)
75 Power Snatches (75/55)
600 Meter Wreck Bag Hill Run (50/35)
50 Power Snatches (95/65)
600 Meter Wreck Bag Hill Run (50/35)

Post scores to comments. 

Box Brief
**SAVE THE DATES**
Friday, September 1st – Bring a Friend Day & Buds and Suds (6:30pm)
Saturday, September 9th – Kettlebells for Kids Fundraiser WOD (7-11am)
Monday, September 25th – Kettlebells for Kids Golf Tournament Fundraiser (12pm) @ Charter Oaks Country Club
Saturday, September 30th – Blood Drive for Ava Khalipa

Join the CFNE Kettlebells for Kids Team! 
Raise $50+ as an athlete and get a free K4K t-shirt! 
Join Here!

Friday 8.18.17

Eric

OPEN & PERFORMANCE
“Satans Whiskers”

3 Rounds:
10 Chest to Bar Pull-ups
10 Front Squats (165/115)
10 Burpees

FITNESS
“Satans Whiskers”
3 Rounds:
10 Pull-ups
10 Front Squats (135/95)
10 Burpees

Post scores to comments.

Compare Scores HERE

Box Brief
**SAVE THE DATES**
Friday, September 1st – Bring a Friend Day & Buds and Suds (6:30pm)
Saturday, September 9th – Kettlebells for Kids Fundraiser WOD (7-11am)
Monday, September 25th – Kettlebells for Kids Golf Tournament Fundraiser (12pm) @ Charter Oaks Country Club
Saturday, September 30th – Blood Drive for Ava Khalipa

Join the CFNE Kettlebells for Kids Team! 
Raise $50+ as an athlete and get a free K4K t-shirt! 
Join Here!

Thursday 8.17.17

Morgan

OPEN & PERFORMANCE
“Under Water”

3 Rounds:
50/35 Calorie Row
100 Double Unders
200 Meter Farmers Carry (70’s/53’s)

FITNESS
“Under Water”
3 Rounds:
50/35 Calorie Row
200 Single Unders
200 Meter Farmers Carry (53s/35’s)

Post scores to comments. 

Box Brief 
**SAVE THE DATES**
Friday, September 1st – Bring a Friend Day & Buds and Suds (6:30pm)
Saturday, September 9th – Kettlebells for Kids Fundraiser WOD (7-11am)
Monday, September 25th – Kettlebells for Kids Golf Tournament Fundraiser (12pm) @ Charter Oaks Country Club
Saturday, September 30th – Blood Drive for Ava Khalipa

Wednesday 8.16.17

Krysta & Krystle

OPEN & PERFORMANCE
Build to Heavy:
3-Position Clean + Split Jerk

followed by…

“Drop Dead”
4 x :20 seconds on, :10 seconds off
Sit-Ups

Deadlifts (155/105)
Sit-Ups
Deadlifts (155/105)

FITNESS
Build to Heavy:
3-Position Clean + Split Jerk

followed by…

“Drop Dead”
4 x :20 seconds on, :10 seconds off
Sit-Ups
Deadlifts (135/95)
Sit-Ups
Deadlifts (135/95)

Post scores to comments.

Box Brief
**SAVE THE DATES**
Friday, September 1st – Bring a Friend Day & Buds and Suds (6:30pm)
Saturday, September 9th – Kettlebells for Kids Fundraiser WOD (7-11am)
Monday, September 25th – Kettlebells for Kids Golf Tournament Fundraiser (12pm) @ Charter Oaks Country Club
Saturday, September 30th – Blood Drive for Ava Khalipa

Tuesday 8.15.17

Susan

OPEN & PERFORMANCE
“Bike Buffet”
AMRAP 4
15-12-9
Wallballs (20/14)
Chest to Bar Pull-ups
Max Calorie Bike in Time Remaining

Rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/14)
Toes to Bar
Max Calorie Bike in Time Remaining

rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/14)
Pull-ups
Max Calorie Bike in Time Remaining

FITNESS
“Bike Buffet”
AMRAP 4
15-12-9
Wallballs (20/14)
Pull-ups
Max Calorie Bike in Time Remaining

Rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/14)
Knees to Chest
Max Calorie Bike in Time Remaining

rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/14)
Pull-ups
Max Calorie Bike in Time Remaining

Post scores to comments.

Box Brief
**Save the Date**
Kettlebells 4 Kids Fundraiser
Saturday, September 9th (7:00-11:00am)

Monday 8.14.17

Kevin & Geoff

OPEN & PERFORMANCE
“Hard Pressed”
21-15-9:
Sumo Deadlift High Pull (95/65)
Push Press (95/65)
Lateral Burpees

 

FITNESS
“Hard Pressed”
21-15-9:
Sumo Deadlift High Pull (75/55)
Push Press (75/55)
Lateral Burpees

Post scores to comments.

Box Brief
**Save the Date**
Kettlebells 4 Kids Fundraiser
Saturday, September 9th (7:00-11:00am)