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Kare Williams

About Kare Williams

This author has yet to write their bio.
Meanwhile lets just say that we are proud Kare Williams contributed a whooping 36 entries.

Entries by Kare Williams

HOME WOD 3-23-20

March 23, 2020 in Fitness /by Kare Williams

Warm Up 2 Rounds 20 Zombie walks (10 Each Side, can be stationary if you don’t have the space, don’t kick the dog) 20 jumping Jacks 20 Stork walk (10 each side) 20 Mountain climbers 10 Table Tops 2 Inch worms WOD Base Builder  2 Rounds Pick a favorite song and do as many Burpees […]

AXLE Strength 2-27-20

February 26, 2020 in Fitness /by Kare Williams

1-POWER SNATCH, 2 FLOATING SNATCH 4 sets TALL JERKS 4 x 3 PUSH PRESS 4 x 4 HANGING FLUTTER KICKS x 20 WEIGHTED BACK EXTENSION x 10 3 sets

CrossFit WOD 9-30-19

October 1, 2019 in Fitness /by Kare Williams

CORE AMRAP 8 min 20 Standing Band Twist (10 each side) 10 Mission Impossible 30 sec Enterprise 20 sec Hanging Hollow Hold with active shoulders WOD 5 Rounds 250 meter sprint 5 Burpee pull ups 10 Air Squats 15 Sit ups -1 min rest- Rx+ C2B  RX++ MU

AXLE Strength 9-21-19

September 22, 2019 in Fitness /by Kare Williams

Superset all movements 8 x 8 DB PUSH PRESS DB ROW  LAT PULL DOWN PUSH UP KB DEAD LIFT

AXLE Strength 6-18-19

June 18, 2019 in Fitness /by Kare Williams

PUSH PRESS 4 x 6 DB FRONT RAISE + LATERAL RAISE  5 x 8 8 front raises, 8 lateral = 1 set SOFT STONE OVER SHOULDER  4 x 10

ROWING WOD 6-16-19

June 15, 2019 in Fitness /by Kare Williams

Warm Up 3 min easy row 30 stroke pyramid 3 min stretch MILO MARATHON PREP Come with your team. practice transitions and sprints. WOD will be determined by the number of people in class.    

AXLE Strength 2-25-19

February 25, 2019 in Fitness /by Kare Williams

Squat Cleans 6 x 2 90-95% Pendlay Rows 5 x 5 Front Squats 4 x 8  

WOD 2-13-19

February 13, 2019 in Fitness /by Kare Williams

Warm Up Down and Backs 3x 2 Burpees 6 lunges 1 bar hang with lat act then rig calf stretch, Skill Squat Clean Drill 8 x 2 x clean pulls 1 x squat clean Jerk Drill Jerk Dip 5 x 3 WOD Squat Clean and Jerk 5-5 3-3-3 1-1-1-1

AXLE Strength 2-11-19

February 11, 2019 in Fitness /by Kare Williams

SOTS Press 5×5 Slow pull Power snatch 5×3 @65-75% Snatch grip press 4×4 @60-70%

AXLE Strength 2-8-19

February 7, 2019 in Fitness /by Kare Williams

Hip Thrusts 4 x 6 DB Cuban Press 4 x 5 Snatch Grip Press 4 x 6

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