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Welcome to CrossFit Kenosha!

CrossFit Kenosha is not your typical gym. At CrossFit Kenosha every workout is under the supervision and guidance of a certified trainer. Whether in a group class or in private training you will get the motivation and support you need to successfully reach your fitness goals. Enjoy the camaraderie of a supportive CrossFit community where individuals of all abilities are welcome.

We believe in a positive, welcoming atmosphere where everyone has the opportunity to improve every aspect of their fitness: Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance and Accuracy.

Whether you want to lose weight, train for a sport, build muscle or just increase overall fitness CrossFit Kenosha is the place for you.

Today's WOD

Gymnastics Cycle
Warm-up
2 min. priming (run, row, bike)

Dynamic Warmup:
Knee Hugs/Quad Pulls
High Knees/Butt Kicks
Lateral Lunge/Spiderman
Prison Walks/High Leg Kicks

Calf Stretch on Squat Racks
Piriformis Stretch
20 Air Squats
Skill Work
Metcon (No Measure)
"Pistol Progressions" (3 Options)

Beginner
Lunge Back, point back toe, lift back foot off ground, drive
onto front foot to standing (Coaches see video)
http://gymnasticswod.com/content/pistol-progression-pt1

Intermediate
Negative box squats, start standing on box, lower one leg
down then squat back up using mostly foot on the box
http://gymnasticswod.com/content/pistol-progression-pt2

Advanced
Alternate pistol cycling for effeiciency
Weighted Pistols
*Focus on effieciency of movement, don’t burn out before metcon

In between Pistol Practice, work on your DU technique, If you are
profecient with DU, then work on Triple Unders
Metcon
*Rest exactly 4 mins between METCONS
Metcon (AMRAP - Rounds and Reps)
6 min AMRAP

20 KB Swings Rx(50/35) Rx+(70/50)
20 Burpees
Metcon (AMRAP - Rounds and Reps)
6 min AMRAP

30 Situps Rx(Abmat) Rx+(GHD)
30 DU Rx+(Triple Unders)
Comp WOD
Metcon (Time)
Rowing Intervals

10 x 200m sprints with exactly :30 sec rest between

*Score is your total time
Metcon (Time)
3RFT

15 Bar Facing Burpees
15 Hang Power Cleans (155/105)
45 WBS (20/14)