info@3kcf.com

571-251-7635

Questions?

8 x 2 Front squat between 65-80% of 1RM – rest 60 seconds between sets

“Annie” 50-40-30-20 and 10 rep rounds for time of: Double unders Sit-ups

compare to 6/15/10

post load from front squat and rounds completed to comments

Krissy

73 x 2

9’22” (1:1 singles)

Gina

120 x 2

7’31” as rx’d (PR by 1′)

Kristin

110 x 2

11’04” (1/2 doubles + 1/2 singles)

Tim C

205 x 2

10’12” (2:1 singles)

Michelle H

100 x 2

6’17” as rx’d

Erik

155 x 2

9’51” as rx’d PR

Brad R

205 x 2

8’58” as rx’d PR

Tom B

115 x 2

8’49” (2:1 singles)

Kathy

95 x 2

8’58” (1:2 skip jumps, 16″)

Donovan

205 x 2

6’56” (2:1 singles)

Emily J

105 x 2, 100 x 1

9’23” (2:1 singles)

Marne

110 x 2

9’40” as rx’d

Liz

110 x 2

9’06” (2:1 singles)

Jennifer C

115 x 2

9’39” as rx’d PR

Lacy

115 x 2

7’01” as rx’d (PR by 20″)

Shanna

110 x 2

11’01” (1/2 doubles) PR

Dawn

103 x 2

10’34” (2:1 singles)

Jessica D

83 x 2

12’05” (2:1 singles)

Lynne K

105 x 2

10’34” (2:1 singles)

Sara W

105 x 2

8’59” (2:1 singles)

Jenny J

95 x 2

9’25” (2:1 singles)

Jeff M

215 x 2

10’50” (2:1 singles)

Bobby

215 x 2

8’28” as rx’d

5 x 5 Shoulder Press 145#

3 minute AMRAP x 5 with 1 minute rest

3 Power Cleans at 165#

6 HR pushups

9 ring dips

6 rounds + 21 reps

Kevin

215 x 2 PR

7’31” as rx’d

Nicole M

110 x 2 PR

9’48” (2:1 singles)

Scott G

205 x 2

5’58” as rx’d (PR by 2’15”)

12-1 pm

M@

205 x 2

6’00” as rx’d PR

Lindsay

155 x 2

8’05” as rx’d PR

Bob M

255 x 2

8’38” as rx’d

1-2 pm

Jim H

155 x 2

12’29” (2:1 singles)

1-2 pm

Pierre

195 x 2

11’58” (2:1 singles)

1-2 pm

Shawn

135 x 2

13’20” (2:1 singles/15 doubles)

Danielle

155 x 2

9’57” (PR by 13″)

Talley

105 x 2

10’57” as rx’d

Heather S

PP: 70 x 2

14’03” rx’d

Andrea J

100 x 2

8’08” rx’d

Mark R

125 x 2

9’54” (90 doubles + 2:1 singles)

Valerie

73 x 2

12’30” (2:1 singles)

Vicki

63 x 2

11’40” (30-25-20-15-10 step ups)

Brandi

95 x 2

9’03” (2:1 singles)

Kyle J

215 x 2

5’42” rx’d

Perkins

155 x 2

6’05” (2:1 singles)

Darlene

85 x 2

8’02” (2:1 singles)

Betsy

73 x 2

11’24” (2:1 singles)

Andrea K

85 x 2

8’41” (2:1 singles)

Mike M

125 x 2

12’22” (2:1 singles)

Lynne

115 x 2

12’20” (2:1 singles)

Ashley

85 x 2

8’18” (2:1 singles)

Shannon

95 x 2

15’11” rx’d

JR

215 x 2

19’47” (2:1 singles)

Kari B

75 x 2

14’10” (2:1 singles)

Sharon

120 x 2

10’26” rx’d

Jim G

165 x 2

12’17” (2:1 singles)

Nick

185 x 2

8’30” (2:1 singles)

Kerry P

SP 75 x 2

8’30” rx’d

Brody

205 x 2

12’06” rx’d

Rob

165 x 2

8’21” (2:1 singles)

Jared

175 x 2

8’30” (2:1 singles)

Bricker

185 x 2

11’32” (2:1 singles)

Bob W

135 x 2

9’16” (2:1 singles)

Monica

95 x 2

9’40” (2:1 singles)

Andrea M

95 x 2

9’50” (90 doubles/2:1 singles)

Katie

115 x 2

8’55” (2:1 singles)

Erika

115 x 2

6’52” rx’d PR 1’03”

Jennie V

115 x 2

7’29” rx’d

Lauren

115 x 2

7’14” rx’d PR by 3’16”

Dave D

135 x 2

11’50” (2:1 singles)

Jeremy S

135 x 2

6’17” (2:1 singles)

Adam

285 x 2

6’52” rx’d

Brent

185 x 2

8’24” (2:1 singles)

Doug S

265 x 2

4’58” rx’d PR

Matt K

205 x 2

6’24” rx’d

Chris S

205 x 2

11’21” (50 doubles + 2:1 singles/30 doubles + 90 singles)

Fede

145 x 2

9’06” (2:1 singles)

Chris P

70 x 2

14’40” (2:1 singles)

Mike W

210 x 2

11’43” (2:1 singles)

Jordan

265 x 2, 287 x 1

13’00” rx’d

730-830pm

Melissa

SP: 75 x 2

12’01” rx’d

Steve M

125 x 2

13’55” (2:1 singles)

Josh M

175 x 2

8’08” rx’d

Heather M

115 x 2

7’07” (2:1 singles)