© 2016 All Kine CrossFit

August 31, 2016

Quote of the Day

"Think about how far you have gotten, and not about how far you still have to go."

Strength

SNATCH

8 X 1 

Work at 75% of your 1RM. Increase 5lbs week to week making sure to make 6 out of 8 attempts. Do not increase if you miss 3 out of 8.

Metcon

Every minute,...

August 30, 2016

Quote of the Day

"Your desire to change must be greater than your desire to stay the same."
 

Da Kine Challenge

DA KINE CHALLENGE "SQUATS ON BALLS"

As many reps as possible in 1 minute of:
Squats on Medicine Ball

Metcon

DA KINE END OF SUMMER FITNESS CHALLENGE WOD

With a 17 mi...

August 29, 2016

Quote of the Day

"Your body is a reflection of what you are. If you want to look healthy, you will have to be healthy."

Strength

PAUSED FRONT SQUAT

4 X 2 

Work at 75% of your 1RM Front Squat. Hold a 3 second pause at the bottom of each rep. 5lb increase from last week.

Metco...

August 28, 2016

“For the Lord takes delight in his people; he crowns the humble with victory.” – Psalm‬ ‭149:4‬

August 27, 2016

Quote of the Day

"You won’t get very far if you only work out on the days you feel good."

Strength

BENCH PRESS

20-15-10

Metcon

As many rounds and reps as possible in 12 minutes of:
5 Power Cleans (205/155)
30 Double Unders
5 Bar Muscle Ups

August 26, 2016

Quote of the Day

"You were strong enough to get this far. You are strong enough to keep going."

Strength

FRONT SQUAT

2 X 2 :

Work up to 90% then decrease 45lbs and do 2x2. Add 5lbs from last week

Metcon

"KELLY"

5 Rounds for time:
400 Meter Run
30 Box Jumps (24''/20")
30 Wall B...

August 25, 2016

Happy Birthday, Brandy! Go Broncos!

Quote of the Day

"It’s supposed to be hard. If it wasn’t hard, everyone would do it. The hard…is what makes it great."

Da Kine Fitness Challenge

DA KINE FITNESS CHALLENGE "MOUNTAIN CLIMBERS"

1 Minute Max Effort Mountain Climbers 

*Knees...

August 24, 2016

Quote of the Day

"If it’s important to you, you will find a way. If not, you’ll find an excuse."

Da Kine Challenge

DA KINE CHALLENGE "STANDING BROAD JUMP"

Max Distance Standing Broad Jump

Strength

DEADLIFT

4 X 6 

Work at 60% of your 1RM or add 5lbs from last week.

Metcon

For Tim...

August 23, 2016

Quote of the Day

"It’s not that some people have willpower and some don’t. It’s that some people are ready for change and others are not."

Da Kine Challenge

DA KINE CHALLENGE "GOBLET SQUATS"

1 Minute Max Effort Goblet Squats (53/35)

Strength

SNATCH

8 X 1. Work at 75% of your...

August 22, 2016

Quote of the Day

"It does not matter how slowly you go, so long as you do not stop."

Da Kine Challenge

DA KINE FITNESS CHALLENGE "BOX DIPS"

For time:
25 Box Dips

Strength

PAUSED FRONT SQUAT

4 X 2

Work at 75% of your 1RM Front Squat. Hold a 3 second pause at the bottom of each...

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