Thursday, 24 February 2011

Thursday 24/02/11

Today is KBC's 1st birthday and we celebrated with this little number.

Tuesday, 22 February 2011

Tuesday 22/02/11

Two 'Death by..' workouts today.

To start with, a 10 minute Death by Swings.

Followed by a 20 minute Death by Clean and Jerk. Top effort everyone.

Thursday, 17 February 2011

Thursday 17/02/11

A good turn out today as we did the following:

AMRAP 20 minutes

10 x Single Arm Swings Left
10 x Single Arm Swings Right
4 x Pull-ups
3 x Dragon Flags


Tuesday, 15 February 2011

Tuesday 15/02/11

This weeks first session required a bit of lateral thinking. Good work everyone.

Thursday, 10 February 2011

Thursday 10/02/11



We started todays session by handing out t-shirts to those that passed their gradings.  Congratulations to you guys.

New onto business.  Todays workout was a 10 minute AMRAP of the following:

2 x Bottoms Up Clean & Press Left
2 x Bottoms Up Clean & Press Right
10 x Squat Thrusts
50m Farmers Walk Left
50m Farmers Walk Right
6 x Super Plank to Star

5 Minutes rest then repeat.  Try and beat your score.



Tuesday, 8 February 2011

Tuesday 08/02/11

This weeks first work out was some interval work done in pairs.

Thursday, 3 February 2011

Thursday 03/02/11

This week the class was taken by Anni as Will was away climbing Mt Kilimanjaro. A marathon session with 7 rounds of 2 minutes work followed by 2 minutes rest.

Well done everyone.

Tuesday, 1 February 2011

Tuesday 01/02/11

Today's KBC session has us doing 4 minutes on 1 minute rest of the following:

How many can you do in 4 minutes?

We also welcomed Nicky and Anthony to their first session.