3 Cycle Met Con

5
Jan

3 Cycle Met Con

3 rounds of:
AMRAP in 3 min
10 Deadlifts (BW)
10 Box Jumps (24/20″)
10 Kettlebell Swings (70/53#)
Rest 2 minutes

Just like the push presses from yesterday, keeping a tight core (pic 2) in the kettlebell swing is much safer than over-extending your lower back (pic 1).

Courtesy of CrossFit.com

57 Responses

  1. Hannah

    Wu x 2

    OHS singles 35, 40, 45, 50 (pr) 55 – fail

    10 DL @ 95 (obviously my body weight)
    10 Box jumps @ 12″
    10 kbs @ 20
    Score 196

  2. Chantal L

    WU x 2

    Strength – 5 x Shoulder press
    55-60-65-75-80

    WOD: 3 rounds.
    AMRAP 3 mins
    -10 Deadlifts (50% max – 135#)
    -10 BJ 20″
    -10 KBS 35#

    Total reps: 160

    Cashout: 20 mackenzie pushups

    Kudos to the 6am class for doing a wod @ 6am every day! One of my NY’s resolution is to incorporate morning classes in my schedule. Today wasn’t so bad, bring it on 2012! πŸ™‚

  3. Owen

    WU x 2…plus 2 sets deadlifts
    Back Squat 1’s
    115-145-170-190-200F

    WOD
    3 rds 3 min AMRAP with 2 min rest
    10 Deadlift 140#
    10 Box Jumps
    10 KBS 45# (first time with 45#)

    Total 221

  4. Amanda

    Strength: Push Press
    5x 55-60-65-70-80

    WOD:

    10 Deadlifts (BW = 120#)
    10 Box Jumps (20β€³)
    10 Kettlebell Swings (35#)
    Rest 2 minutes

    = 180 reps

    Nice to have Chantal and Jason with us this morning, what a fun 6am surprise πŸ™‚

    1. Amanda

      I didn’t notice that the board said either body weight OR 50% of your max DL…I must have read the board before it was there and I never checked it again after!

  5. Jason R

    Wu x2

    Strength – Cleans (5X)

    65-75-80-90-100

    WOD :
    3 rds 3 min AMRAP

    10 Deadlifts 80 # (messed up … thought it was 50% of my body weight )
    10 box jumps 24″
    10 kbs 35#

    Total: 247

  6. WU x 2
    Strength – 1 x OHS
    40-45-50-55-65

    WOD: 3 rounds.
    AMRAP 3 mins
    -10 Deadlifts (50% max – 60#)
    -10 BJ 12β€³
    -10 KBS 25#
    Total reps: 235

    Cashout: 20 mackenzie pushups

    Nice to see new People at the 6am class πŸ™‚

  7. Shannon

    WU x 2

    Strength- Deadlift x 5

    85-95-105-115-125

    WOD: 3rds AMRAP 3 mins

    10 Deadlifts (50% of max- 65#)
    10 Box Jumps 20″
    10 KBS 25#

    Total reps- 293

    I really liked this workout πŸ™‚

  8. ***7:00am class***
    Power cleans: (x3)
    110-120-130 practice form

    3RFT
    AMRAP in 3min
    10 dead lift 140# (yeah yeah I’m a light-weight)
    10 BJ 24″
    10 KBS 70# Rnds 1&2 53#rd3
    Rest 2 Min

    Total reps: 253

    That was a great one – 1st time using 70# KB !!! πŸ™‚ just couldn’t handle another round!!!! Have a great day everyone πŸ™‚ πŸ˜‰ πŸ™‚

    Swan 300 meters 12 lengths of the pool after this workout. πŸ™‚ loving it!!

      1. yah thanks – it was kinda wild – i was being thrown around and rd 3 felt awesome with the 53#hahha but had to be smart when i felt my back fatiguing from KBS and Deadlifts!

  9. Ed K

    Played basket ball strait for an hour – high pace warmup

    Back Squat 135 – 225 – 275 – 300 – 315

    10-9-8…3-2-1 reps of
    Power Clean 115LB
    Push Press 115LB

    This was REALLY hard not being able to dump weights my low back and grip is so fried

    7:40 blah… not impressed with myself but I feel blasted.

  10. Tim

    WU x 2
    Strength- Deadlift x 5
    185-215-255-285-315 pr for reps
    WOD: 3rds AMRAP 3 mins
    10 Deadlifts 3225
    10 Box Jumps 20β€³
    10 KBS 70 lbs
    Total reps- 148

    2 Days in a row posting a pr for posting.

  11. Jamie

    CFWU x 2

    Strength – Squat Clean x 1
    110-130-145-165-185(F)

    WOD – 3 Rounds of
    AMRAP in 3 min
    10 Deadlifts 220#
    10 Box Jumps 24
    10 Kettlebell Swings 53#

    Total Reps 230.

  12. WU x 1

    Strength – clean & jerk x 1
    85-105-125-140-145-150 Yay new PR by 5#. Tried 155 failed but almost cleaned.

    WOD – 4 Rounds of
    AMRAP 3 mins
    10 Deadlifts 125#
    10 Box jumps 20″
    10 KBW 53#

    Total reps 223

  13. Lora

    WU x 2 (sub deadlifts @135 for pullups)

    Daily Squat to 225#
    *thanks for sharing the bar Rob and Jeff S*

    No strength – practiced double unders – got to 39 in a row (PR of 2!)

    WOD
    3 rounds (+1 round surprise cashout)
    AMRAP 3 mins
    10 BW Deadlifts (160#)
    10 Box Jumps 20β€³
    10 KBS 53#
    Rest 2 minutes
    Total = 234

    THAT was ridiculously HARD! KBS nearly killed me. My legs were on fire! BUT….I loved every minute of it πŸ™‚

    Cashout#2 – 20 Mackenzie pushups and back stretches…ahhhhhhh

  14. Francis

    WU x 2
    deadlifts x 1
    165-195-225-245-295 (PR)

    WOD: 3 rounds.
    AMRAP 3 mins
    -10 Deadlifts (135#)
    -10 BJ 20β€³
    -10 KBS 50#

    Total reps: 189

    Cashout: 20 mackenzie pushups

  15. wu x 2 (dead lifts for pull ups)
    strength – Clean x 5
    40,45,50,55,65(still have to work on my form)

    WOD : 3 rounds
    10 Dead lifts (50% max 85#)
    10 Box jumps (12″)
    10 KBS (20# have to work on the hip swing)
    Rest 2 min
    Total reps. = 251(65,63,60,63)
    cash out – 20 McKenzie pull ups

    Nice to meet you Jason

  16. Tracy S

    WU X2 + 95# Deadlifts

    Shoulder blade work on the rings (10 x 3 sets).

    WOD: AMRAP in 3 Minutes (3 Rounds + 1)
    10 Deadlifts @ 95#
    10 Box Jumps (18″ black box)
    10 KBS @ 25# (Left arm only & to eye level)

    Total Reps ==> 205

    Really liked this WOD!! πŸ™‚
    Now, I’m just moving very slowly. My abs and hip flexors are screaming at me tonight from Tuesday’s WOD. Has been getting worse all day, but now hurts just to walk….Oh.. and coughing, is brutal. πŸ™

  17. wu x 2 (dead lifts for pull ups)
    strength – Back squats x 3
    135,155,185,205,225

    WOD : 3 rounds
    10 Dead lifts BW (170#)
    10 Box jumps (20β€³)
    10 KBS (53#)
    Rest 2 min
    Total reps. = 233(64,54,61,54)
    cash out – 20 McKenzie pull ups

  18. Mel A

    Wu x 2
    Strength 5x front squat
    45,50,55,60,70

    WOD 3 rounds
    AMRAP 3 mins
    10 deadlifts (50% max) #75
    10 box jumps 12″
    10 KBS #25

    Total reps 208

  19. Patrick

    WUx2

    Backsquats 135×5-155×5 (Legs really sore and weak)

    WOD @ 155lbs: 233

    This wod did not agree with me. Starte with a 70lbs but I was all over the place. Even almost fell. Went down to 53lbs. Found this wod REALLY hard.

    Thanks for the cash out Kevin. That was great πŸ˜›

  20. Patrick

    And what’s with all the people liking this wod??? There is NOTHING to like about this wod. It was horrible. I don’t ever want to do it again! HAHAHA

    Alright I get it. The harder the better πŸ™‚ Nice work everyone!!

  21. Corinna

    2 hour hike this morning on the Dobson Trail with the puppies!

    WU x 2

    No strength tonight. Worked on HSPU’s instead.

    WOD: 3 Minute AMRAP with 2 minute rest: 4 rounds

    10 dead lifts @ 125 lbs ( 50 % of max)
    10 box jumps 20″
    10 kbs 35 lbs

    Total: 275 What an awesome cardio WOD! I loved this one!

    1 hour spin class tonight at the Y. Another great cardio work-out!

  22. WU x 2

    Strength – Overhead Squat.

    75-85-95-105-115lbs

    WOD – 3 Rounds of
    AMRAP in 3 min
    10 Deadlifts 95#
    10 Box Jumps 24″
    10 Kettlebell Swings 53#

    Total Reps 220 including the bonus 4th round.

  23. Jeff S

    WU x 2
    Daily squat to 225
    Strength – Overhead Squat X 5
    75-85-95-105-115lbs , these felt good today, thanks for the tip on stance kevin
    WOD – 3 Rounds of
    AMRAP in 3 min plus one surprise round
    10 Deadlifts #205
    10 Box Jumps 24β€³
    10 Kettlebell Swings 70#
    Total Reps 229
    Great WOD Kevin, especially the bonus round.. Forearms are on fire tonight!

  24. Kevin

    Thanks to my loyal morning folks for not spilling the beans about the bonus round.

    How did you like the treat?

    Daily Squats to 275

    Call out for Jason Fleming

    50 Wall Ball
    40 KBS (53#)
    30 Lunges (95#)
    20 Pullups
    10 Box Jumps (36″)

    7:18

    Very tough! He’ll probably get very close to that time.

  25. Darsey

    Cfwu x 2
    Strength overhead squat x5
    45-55-65-75-85
    Wod
    10 Deadlifts (50% of max- 125#)
    10 Box Jumps 24”
    10 KBS 53#
    177 reps
    I could not do 4th rd as my back was hurting pretty bad from the deadlifts. Instead I did the plank during the last round. My first DNF, but a good suggestion from Kevin to prevent injury. Thanks coach Kev.

  26. Greg Mac

    WU x 2
    Strength : Front Squat x 5
    95-105-125-140 (ran out of time)

    WOD: 3 rounds.
    AMRAP 3 mins
    -10 Deadlifts (50% max – 115#)
    -10 Box Jumps 24″
    -10 KBS 50#

    Total reps: 238

  27. Heather S

    WU x 2
    Strength : Front Squat x 5
    90-105-115-125-130

    WOD: 3 rounds + 1
    AMRAP 3 mins
    -10 Deadlifts (BW or 50% max – 105#)
    -10 Box Jumps 20β€³
    -10 KBS 40# (first timeat this weight)

    Total reps: 224

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