FRI 09.12.14

1, 2, 3, ... Kettlebell swings

1, 2, 3, … Kettlebell swings

Today’s schedule

6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Mike
4p: All Levels CrossFit- Mike
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike

Workout of the Day (WOD)

A. Weighted Pullups: 3 sets of 7 reps. All sets at the same weight. Max reps final set.

B. Rep Rounds For Time [24 minute time cap]:
42-30-18
Kettlebell Swings (32/24kg)
Double Unders
Calorie Row

Post load and max reps for pullups and time to complete WOD Ex: 45#, 8 rep, 12:46 Rx.

And coming Saturday…Partner WOD

Partner “Holbrook”
12 Rounds For Time
5 Thrusters (115/85)
10 Pullups
100m Run

Rounds and reps are team totals. Partners may partition reps and rounds any way. One person working at a time. All 5 thrusters must be finished before starting the 10 pullups, and so on.

Sunday WOD: Fight Gone Bad

10a class, 11a open gym: Come PR this benchmark WOD on Sunday morning!

Join the discussion 25 Comments

  • Mahesh says:

    C and J: 165 pr, I was pretty tired from my box jump bnonaza last night, but still really happy with a 10 # PR.WOD: 48 thrusters. My wrists were by far the limiting factor. Next time we do these I am definitely taping up my wrists. My hands are so torn up, I could barely hang on the bar. So I think I did 11 pull-ups. Let’s see what the afternoon classes got. That means you Andy Mott!

  • AFAIC that’s the best answer so far!

  • Yup, that’ll do it. You have my appreciation.

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