Get your tickets!

14
Apr

Get your tickets!

Remember, you can buy tickets at the gym for the lottery raffle!

Also, congratulations to Nicole. Her name was drawn for the Corn Crib gift certificate for filling out the online survey.

Check out a great article about our friends at CrossFit Kinetics.

21-15-9 reps of:
Kettlebell Swings
Double Unders
Dips

Even with a sprained ankle, Raychell still hits the WODs hard

39 Responses

  1. Kevin

    Shoulder Press x5
    45×10
    95-100-105-105-105

    Front Squat x5
    45×10
    135-185-195-210(PR for reps)-185

    21-15-9 reps of:
    Kettlebell Swings (First time using 70# in a WOD)
    Double Unders
    Ring Dips

    6:30

  2. krista

    doesn’t seem like the reporter really paid that much attention to what was actually happening at CF Kinetics to me, too bad – and that’s some crazy looking deadlift going on in that photo!

  3. WU x 2

    Overhead Squat 5-5-5-5-5 / 45-50-55-65-75 (PR-Reps)

    WOD
    21-15-9
    KBS (35#)
    Double Unders
    Ring Dips (Yellow Band)

    9:09 😀

    Great work everyone! Way to go on the DU Darrell!

  4. Dan

    CFWU x2

    Cleans x5 95-105-115-125-130

    WOD: 21-15-9
    KBS @53 lbs (Only to eye level)
    DU
    Ring Dips

    I didn’t remember to write my time down, if anyone knows ball park what I got.

  5. MC

    Warm up x 2
    Front squat 3R @90: 65-90-135-135-135
    After yesterday heavy Front squat…the worst was not the squat but putting the bar on the shoulders…ouch!

    wod:
    21-15-9
    -KBS 1 pood
    -DU
    -Ring dips (unassisted)
    Time: 18:10 min
    My time is aweful long, but first time doing that many ring dip total and in row. I’m SO glad I didn’t have to use the band! Thanks everyone for having cheering for me at the end!! 🙂

  6. Marc H.

    CFWU x 2
    strenght – OHS
    Used a broom stick and still worked on form.
    WOD – Intro AMRAP 10 mins of:
    5 pushups
    10 situps
    15 squats
    total: 12 rounds+5pushups+10situps
    PR of 3 full rounds from Feb.8th
    Thank you paleo diet 😀

  7. Heidi

    Warm up x 2

    Front Squats X 3: 60-7080-90-100

    WOD: 21-15-9
    KBS 30#
    Double Unders
    Dips (Green Band)
    Time: 9:50
    First time doing the dips on the rings. Tough sleddin’

  8. Gabrielle

    Warm up x 2 kettlebell swings instead of pullups easy on the squats because legs are still hurting

    Strength push jerk 1’s

    45-55-65-75-80 (need to land with knees more bent -thanks Pierre!)

    WOD 21-15-9 kettlebell swings 30#
    DU’s
    Dips on parelettes
    time: 8:04 – getting better at DU’s will definitely improve my time.

    Great workout everyone! 🙂

  9. Liam

    WU x 2
    Strength = Deadlifts x 3
    3-3-3-3-3
    115-135-155-175-195 (PR for reps)
    WOD
    21-15-9 reps of:
    Kettlebell Swings (35#)
    Double Unders (Did singles)
    Dips

    Time = 3:49

    So, I’m feeling guilty about this workout now. I for sure should have used a heavier Kettle Bell. Plus, should have worked on my DUs. That many ring dips are scary though! Great job MC!
    Anyway I stuck with what I decided and ripped up this workout. That, at least, felt nice. It must be what Kevin feels like most of the time… only he’s RXing them…. big Jerk!

  10. Raychell

    Posting a day late

    CFWU x 2
    Strength Push Press 5-5-5-5-5
    45-55-55-65-75(had to watch form with ankle)

    21-15-9
    KBS 25#
    Double Unders(one leg 42-30-18)
    Dips
    time =7:28

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