Warm up: Run 400m 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups (Abmat) 10 Back Ext. (Abmat) 5 Dips 5 Pull ups WOD: 3 Rounds for time of 40 Double Unders 20 Kettle Bell Swings #35/#53
Archive for May, 2011
Posted in 
Summer CrossFit Kids Class
May 30th, 2011 
admin CrossFit Max Kane will be opening their doors on July 1st to a new 6400sq/ft facility. The following Wednesday (July 6th) we will be starting our Summer CrossFit Kids Classes. There will be a 6-12yr old class from 3-4pm and a 13-17yr old class 430-530pm. During the 4 weeks, the young athletes will learn the [...]
WOD 5/30
May 30th, 2011 admin Warm up: Row 250m 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups (Abmat) 10 Back Ext. (Abmat) 5 Dips 5 Pull ups WOD: Memorial Day Murph!!! For time: Run 1 mile 100 Pull ups 200 Push ups 300 Squats Run 1 mile In memory of Navy Lieutenant Michael Murphy, [...]
WOD 5/28
May 28th, 2011 admin Warm up: Run 400m 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups (Abmat) 10 Back Ext. (Abmat) 5 Dips 5 Pull ups WOD:With a buddy 10 min AMRAP 10 Wall Ball Shots #14/#20 Hang Power Snatch #45/#75 While one athlete performs Wall Ball Shots the other performs AMRAP Hang [...]
WOD 5/27
May 27th, 2011 admin Warm up: Row 250m 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups (Abmat) 10 Back Ext. (Abmat) 5 Dips 5 Pull ups WOD:Buy in- 10 Burpees Then 3 Rounds for time of 10 Press #65 / #95 100m Tire Flips
WOD Scheduling
May 26th, 2011 admin We will be switching to a 6 day Monday-Saturday schedule with the rest day on Sunday due to the normal work week. WODs can still be attended on Sundays but it will be a make up for a missed WOD or a surprise work out. Thanks for your support!!!
WOD 5/26
May 26th, 2011 admin Warm up: Run 400m 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups (Abmat) 10 Back Ext. (Abmat) 5 Dips 5 Pull ups WOD: 15 min AMRAP 15 Chest to Bar Pull-ups 30 Sec Ring L-sit hold
WOD 5/25
May 25th, 2011 admin Warm up: Row 250m 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups (Abmat) 10 Back Ext. (Abmat) 5 Dips 5 Pull ups WOD: Run 1 mile for time
