New logo designs

 

Logo designs for the new KBC Hoodies

Thursday 26/08/10

The KBC Assault Course v2

2 minutes on each station with a minutes rest between stations.  Complete 2 laps of the circuit.  Add the weight of the KB to the number of reps on each station.  Then add up the results for each station for a total score.

Stations:

Over and Under
Step-ups with KB
Duck and Weave with KB
High Pulls
Crunch to Press

Thursday 19/08/10

The KBC faithful braved the weather this week. We also welcomed Rachel for her first session.

In Pairs:

1st person does 10 Overhead swings then 100 metres sprint
2nd person holds KB over head while the other is working.
Swap
1st person does 15 Overhead swings then 100 metres sprint
2nd person holds KB over head while the other is working.
Swap
1st person does 20 Overhead swings then 100 metres sprint
2nd person holds KB over head while the other is working.
Swap

2 minutes rest

1st person does 7 Long cycle cleans left and right followed by 100 metre sprint
2nd person holds the KB in front of their chest.
Swap
1st person does 10 Long cycle cleans left and right followed by 100 metre sprint
2nd person holds the KB in front of their chest.
Swap
1st person does 15 Long cycle cleans left and right followed by 100 metre sprint
2nd person holds the KB in front of their chest.
Swap

2 minutes rest

1st person does 8 Jerks left and right followed by 100 metre sprint
2nd person holds the plank
Swap
1st person does 12 Jerks left and right followed by 100 metre sprint
2nd person holds the plank
Swap
1st person does 16 Jerks left and right followed by 100 metre sprint
2nd person holds the plank
Swap

Top effort everyone.

Thursday 12/08/10

For starters:

Working to a 2 Rep Max Get-Up

The Main:

AMRAP in 15 minutes
1 x Get-Up
2 x Bent Press
1 x Get-Down
Left + Right = 1 round

Name/2RM/Rounds/KB

Janice/6/??/6
Georgie/4/6/4
Vicky/12/20/6
Ben/20/16/16
Toby/16/??/16

The KBC 90 Day Burpee Challenge

Today sees the launch of the KBC 90 Day Burpee Challenge.

Starting today, do 1 burpee, tomorrow do 2 burpees, on the 3rd day do 3 burpees and so on until the 90th day when you will do 90 burpees.

They can be Gold Standard or Sprawls, just make sure you get the full range of motion. 

Good Luck.

Thursday 05/08/10

This weeks main work out was adapted from the recent Crossfit Central Manchester Invitational.

With a single KB, 4 rounds for time of:

7 x KB Squats L
7 x KB Squats R
7 x KB Press L
7 x KB Press R
7 x KB Lunge L
7 x KB Lunge R
7 x Thrusters L
7 x Thrusters R
25 metre Farmers Walk L
25 metre Farmers Walk R

Name/KB/Time

Vicky/8/10:16
Steve/12/15:07
Janice/6/12:25

Finished off with a choice of either a 5 minute Snatch test or Swing Test.

Name/KB/Reps

Vicky/6/114 - Snatch
Steve/12/95 - Snatch
Janice/6/155 - Swings