Every 45 seconds for 6 minutes (8 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 75%.
Run 1 mile
40 C2B Pullups
Level 1: Review:back squat, box jump
Skills: burpee, ohs
Partner: 12 Min Amrap 15 burpee, 15 ohs. Each partner does either burpee or OHS, other partner holds bottom of ohs or plank
Coach Kyle's Introduction:
Hello! My name is Kyle Dokken and I grew up in Fort Collins, Colorado. As a kid, my parents introduced me to the usual or “typical” sports, but nothing really stuck with me until I started playing rugby. I loved the sport with a fiery passion, it was a community and a crazy group of like-minded kids that were enthusiastic for the sport and being fit. Going into my senior season, I had one shoulder surgery and many dislocations. Halfway through my last season, I had another dislocation and I knew that my playing days were over. I remember crying in the ER because I never thought I would find another group that shared the same passion for fitness and fun.Fast forward a few years, I found myself, like many others, in a “globo gym” doing preacher curls and quarter depth squats. In the back of my mind I knew that there must be something more than what I was doing, I knew that suffering in rugby made me faster, and doing these workouts were not helping me to become stronger, faster, etc the way rugby did. I started googling “flipping tires”, “hard training”, “hard workouts”... It was somewhere in between hard and puking that I found Crossfit. After an hour of reading, I was googling frantically, searching for a box in my area. At the time, there were only two in all of Northern Colorado. I called the local affiliate and setup a 5:30 AM appointment for the next day. Little did I know this early morning workout would change my life forever. In my introduction, I was told why the gym looked so different, how Crossfit actually works. Being a naturally proud and egotistical 20 year old, I thought to myself, “This is easy, watch me!” A few rounds of squats, KB swings, and pushups later, I was dry heaving on the floor. In that moment I truly understood just how little I actually knew about fitness. Since then, I have devoted much of my life to reading and learning about Crossfit, weightlifting, and nutrition. I have taken classes in anatomy and physiology , kinesiology, as well as injury prevention and treatment. I decided to take the leap and actually journey to becoming a coach in the summer of 2012, earning my certifications and interning. It took me several years, but I finally figured out that being a coach and helping others is what I love to do!
(ed.: Kyle is not only a Level 1 Certified CrossFit Instructor, he is also USA Weightlifting Level 1 certified, and CrossFit Mobility certified. On top of that, he has been through our in-house training process, which feel is just as hard as the rest.)