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Fitness/Health, Kettlebell, Weight Training

WOD Catch up

Have let the blog slip a bit so here is the repcap from past few days.


‘Fran’ – This is THE benchmark workout of CF and the WOD everyone does at the Level 1 Cert.   It was a blast doing this alongside 50 other future CF coaches.


95 lb Thrusters

Pull- ups



AMRAP 8 min – 7 rounds +18

  • Push-ups 8x
  • Med Ball Cleans 10x
  • Sit-ups 12x


Lazy Tabata – 20 sec on, 40 sec off. 8 sets/movement

  • Push-ups 22/18/13/12/9/8/8/9
  • 28kg KB Swing 12/13/14/14/14/14/15/15
  • Sit-ups 11/12/11/11/12/11/11/12
  • Air Squat 23/24/21/21/21/22/23/23


  • 80kg  Power Clean 10 x 3
  • Ring dip 10 x 1


KB Clean & Push Press 6 x 3/arm


  • KB swings
  • burpees
  • sit-ups




About Dr. Jeff Stripling

Hey everyone, I am a Rolla, Missouri-based Active Release Technique (ART) chiropractor who specialises in musculoskeletal injuries, sports injuries, and active physical rehabilitation. Some things that are near and dear to my life are family and friends, my relationship with God, cycling, kettlebells, hiking/climbing, and QUALITY food and drink.


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