WOD for 23 FEB 2016

First let us recognize potentially a CF89 first. Yesterday very possibly is the first day in CF89 history where women outnumbered the men and here is the proof:

image1 (1).JPG

Four ladys and three maybe four guys doing beast ops. Now judging from the picture above clearly a lot of great coaching was going on as the athletes are obviously taking Coach Aaron’s block of instruction very seriously. Oh good time CF89!

But that is in the past and let us talk about the future!!

We are gonna be rocking some KettleBells today!!

Intent: We don’t do a whole ton of kettlebells so we are specifically going to work a medium weight with high reps to build both comfort, skill, and endurance with the KBs.

Here it is:


KettleBell KAOS!!!

Descending Ladder


KB Snatches 53/35 (one arm)

Goblet Squats 53/35

Russian Kettlebell Swings 53/35


10 General Physical Skills:

KB Snatches:Coordination, power, balance, accuracy

Goblet Squats: Stamina, strength

Russian KBS: Coordination, accuracy, power (hip drive)


Well that is all you say?? Remember, deload week and prep for the open.

3 thoughts on “WOD for 23 FEB 2016

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