Who is Kearney CrossFit For?

Personal Training

Elite 1 on 1 training for athletes of all ages.

Personal training for those who do not prefer group training, too!

WOD

Friday October 31, 2014 – Halloween!

Costume Day at the gym!! Wear your fun, crazy, awesome, appropriate costumes! Strength: Dead Lift 6 Rounds 10 Reps every 90 seconds at 60% 1-RM WOD: 3 Teams 2 Rounds Team A Every person rows 500 meters Team B Every person ME Wall Balls (20#/14#) Team C Every person ME Burpees Teams will rotate and switch when one […]

Thursday October 30, 2014

Wear your Halloween costumes Friday!!! Strength: Bench Press 7 sets of 10 @ 60% 1-RM *10 GHD sit ups or 15 abmat sit ups between each set WOD: Death by T2B *As soon as you are out, a 500 meter row sprint Skills Class: A gymnastics WOD that will help with kipping and double unders […]

Wednesday October 29, 2014

Strength: Walking Lunge Ladder w/ KB in front rack WOD: 6 Rounds 1 Min Max Effort Row Rest 1 Minute 1 Minute Max Effort Box Jump Overs (24″/20″) Rest 1 Minute *10 second transition between stations  

Tuesday October 28, 2014

Strength: Power Clean 5 Reps EMOM for 10 mins 60% 1-RM WOD: 5 Rounds 10 x 1-Arm KB Snatches (70#/53#) 30 x Double Unders *15 Min Cap

Monday October 27, 2014

Strength: Overhead Squat Establish a 3-RM Then 1 additional set of 3 @ 5% less weight WOD: “Mad Bad Cindy” 20 Min AMRAP 10 x Pull Ups 10 x Burpees 10 x OHS (95#/65#)