CrossFit Max Kane http://crossfitmaxkane.com Controlling the Chaos of Life through Elite Fitness Tue, 21 May 2013 00:25:54 +0000 en-US hourly 1 http://wordpress.org/?v=3.5.1 WOD 5.21.13 http://crossfitmaxkane.com/2013/05/wod-5-21-13/ http://crossfitmaxkane.com/2013/05/wod-5-21-13/#comments Tue, 21 May 2013 00:25:54 +0000 admin http://crossfitmaxkane.com/?p=2628 Pre-WOD:

Coach led Warm-up

SWOD

Press 5-5-3-3-3

MetCon

7min AMRAP of:

  • 7- GHD Sit-ups
  • 7- GHD Hip Extension
  • 7- Wall Balls 14/20 @ 10ft tgt

Post Total Reps…

]]> http://crossfitmaxkane.com/2013/05/wod-5-21-13/feed/ 0 WOD 5.20.13 http://crossfitmaxkane.com/2013/05/wod-5-20-13/ http://crossfitmaxkane.com/2013/05/wod-5-20-13/#comments Sun, 19 May 2013 23:31:23 +0000 admin http://crossfitmaxkane.com/?p=2622 Pre-WOD:

Coach led Warm-up

SWOD

Back Squat 5-5-3-3-3

MetCon

“Weston”

5 Rounds for Time of:

  • 1000m- Row
  • 200m- Farmer’s Carry 25/45 (Dumbell)
  • 50m- Waiter Walk (Right Arm) 25/45 (Dumbell)
  • 50m- Waiter Walk (Left Arm) 25/45 (Dumbell)

Post Total Time…

Hero_Weston_th.jpg

Enlarge image

U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan. He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas.

]]> http://crossfitmaxkane.com/2013/05/wod-5-20-13/feed/ 0 WOD 5.17.13 http://crossfitmaxkane.com/2013/05/wod-5-17-13/ http://crossfitmaxkane.com/2013/05/wod-5-17-13/#comments Fri, 17 May 2013 09:36:32 +0000 admin http://crossfitmaxkane.com/?p=2620 Pre-WOD:

Coach led Warm-up

SWOD

Power Clean 5-5-3-3-3

MetCon

5 Rounds For Time:

Using #95/#135

  • 15- Deadlifts
  • 12- Hang Power Cleans
  • 9- Front Squats
  • 6- Push Jerks

Post Total Time…

]]> http://crossfitmaxkane.com/2013/05/wod-5-17-13/feed/ 0 WOD 5.16.13 http://crossfitmaxkane.com/2013/05/wod-5-16-13/ http://crossfitmaxkane.com/2013/05/wod-5-16-13/#comments Thu, 16 May 2013 00:35:51 +0000 admin http://crossfitmaxkane.com/?p=2616 Pre-WOD:

Coach led Warm-up

SWOD

Bench Press 5-5-3-3-3

MetCon

For Time:

  • 800m- Run
  • 50- Dumbell Snatch 25/45 (Alt Arms)
  • 1000m- Row
  • 30- Dumbell Snatch 25/45 (Alt Arms)
  • 800m- Run
  • 20- Dumbelll Snatch 25/45 (Alt Arms)

Post Total Time…

]]> http://crossfitmaxkane.com/2013/05/wod-5-16-13/feed/ 2 WOD 5.15.13 http://crossfitmaxkane.com/2013/05/wod-5-15-13/ http://crossfitmaxkane.com/2013/05/wod-5-15-13/#comments Wed, 15 May 2013 01:29:34 +0000 admin http://crossfitmaxkane.com/?p=2612 Pre-WOD:

Coach led Warm-up

SWOD

Deadlift 5-5-3-3-3

MetCon

10min AMRAP

  • 6- OHS #75/#115
  • 12- Box JUmps 20/24

Post Total Reps..

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]]> http://crossfitmaxkane.com/2013/05/wod-5-15-13/feed/ 0 WOD 5.14.13 http://crossfitmaxkane.com/2013/05/wod-5-14-13/ http://crossfitmaxkane.com/2013/05/wod-5-14-13/#comments Tue, 14 May 2013 01:17:39 +0000 admin http://crossfitmaxkane.com/?p=2610 Pre-WOD:

Coach led Warm-up

SWOD

Press 5-5-3-3-3

MetCon

“FRAN”

21-15-9 reps for time of:

  • Thrusters 65/95
  • Pull-ups

Post Total Time..

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]]> http://crossfitmaxkane.com/2013/05/wod-5-14-13/feed/ 0 WOD 5.13.13 http://crossfitmaxkane.com/2013/05/wod-5-13-13/ http://crossfitmaxkane.com/2013/05/wod-5-13-13/#comments Sun, 12 May 2013 23:43:55 +0000 admin http://crossfitmaxkane.com/?p=2606 Pre-WOD:

Coach led Warm-up

SWOD

Back Squat 5-5-3-3-3

MetCon

3 Rounds for Time of:

  • 25m- Bear CRawl
  • 10- Push-ups
  • 25m- Sprint
  • 5- Burpees
  • 30sec- Rest

Post Total Time..

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]]> http://crossfitmaxkane.com/2013/05/wod-5-13-13/feed/ 0 WOD 5.10.13 http://crossfitmaxkane.com/2013/05/wod-5-10-13/ http://crossfitmaxkane.com/2013/05/wod-5-10-13/#comments Fri, 10 May 2013 15:56:14 +0000 admin http://crossfitmaxkane.com/?p=2603 Pre-WOD:

Coach led Warm-up

SWOD

Power Cleans 5×5

MetCon

10 to 1 to 10 for time

  • Strict Press #45/#75
  • Back Extensions

Post Total Time..

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]]> http://crossfitmaxkane.com/2013/05/wod-5-10-13/feed/ 0 WOD 3.9.13 http://crossfitmaxkane.com/2013/05/wod-3-9-13/ http://crossfitmaxkane.com/2013/05/wod-3-9-13/#comments Thu, 09 May 2013 00:37:09 +0000 admin http://crossfitmaxkane.com/?p=2600 Pre-WOD:

Coach led Warm-up

SWOD

Bench Press 5×5

MetCon

“Cindy”

20min AMRAP of:

  • 5- Pull-ups
  • 10- Push-ups
  • 15- Squats

Post Total Reps..

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]]> http://crossfitmaxkane.com/2013/05/wod-3-9-13/feed/ 0 WOD 5.8.13 http://crossfitmaxkane.com/2013/05/wod-5-8-13/ http://crossfitmaxkane.com/2013/05/wod-5-8-13/#comments Wed, 08 May 2013 01:21:58 +0000 admin http://crossfitmaxkane.com/?p=2595 Pre-WOD:

Coach led Warm-up

SWOD

Deadlift 5×5

MetCon

3 Rounds for Time of:

  • 7- Squat Cleans 95/135
  • 15- H.S.P.Us

Post Total Time..

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