CrossFit for Kenya

26
May

CrossFit for Kenya

If you haven’t signed up for the CrossFit for Kenya WOD, do it up! It’s a partner event happening this Saturday at 10am (regular class time). Cost is $10 per person and all funds raised helps our member Julia on a mission trip to Kenya.

Deadlifts x 3
65-70-75-75-75%

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Post numbers of sit-ups and double-unders to comments.

Compare to Jan.20/12

kenya

50 Responses

  1. Deadlifts x3
    65-70-75-75%
    wu 105, 145-155-165-165#

    WOD as Rx:
    DU – 254 Situps – 115

    Break down:
    113-48
    75-33
    45-22
    21-12

    Fun morning, love getting in for 6am..great group of hard workers!
    Thanks Kevin

    1. Forgot to post that this was class 200 for me! Also used the wrong deadlift number and went lighter by mistake but things are extra heavy at 6am so probably not a bad thing 🙂

  2. Tony Steeves

    Mobilityx1 warmupx1 +350 row
    (HR PU) (knee raises)
    Deadlifts x3
    65/70/75/75/75 %
    3×65# 3×95# 3×115# 3×145# 3×145#

    Double unders 2 min (kbs40#) 30
    Sit-ups 2min 45
    DU (kbs) 90sec 24
    Sit ups 90sec 28
    Du ( kbs) 1min 12
    Sit-ups 1 min 18
    Du (kbs) 30sec 9
    Sit ups 30sec 10
    Totals 75 kbs 101 sit ups

    Still going easy on the knee…. Great work out 6amers. Thanks Kevin..

  3. Alaina

    Dead lifts x 3
    105-135-145-155-155#
    pull shoulder blades back on set up
    WOD:
    DU 57, 38, 38, 23 Total 156
    Sit-ups 47, 34, 24, 13. Total 118
    Thanks Kevin! Great job everyone 🙂

  4. Deadlift x3
    125-135-145-145#

    WOD with ab mat sit ups
    DU’s=70
    Sit ups=125
    Great WOD. Tried to use the du as practice and not let the tripping get to me. Only swore a few times. Getting whipped will do that to a person lol sit-ups got tiring but able to keep a steady pace

  5. Kevin

    Deadlifts x3
    135-225-265-285-305-305

    DU – 160-137-90-50 = 437 (83 rep PR!)
    Situp – 61-40-26-14 = 141 (14 rep PR!)

  6. Jo

    DL x3 up to 195

    WOD
    358 DU / 136 Sit ups

    Last time was May 2011 – 320 DU / 125 Sit ups

    Also got a double under PR today…112 in a row on my first set. Probably could have had a few more but my handle slipped out of my hand.

  7. Deadlifts x3
    135-145-155-155

    WOD
    10 DU’s
    103 sit-ups

    At one time I could do 7 DU’s in a row but apparently if you don’t keep at it, you lose the ability to do any at all 😛

    Also ran my 30th and LAST 800m run today. I’m so happy, I want to shout it from the rooftops! I did it! I set a goal for myself and I really did it 🙂

    Have a great day everyone!

  8. Janet

    Deadlifts x3
    65-70-75-75%
    wu 65# 75# 85# 100# 100# x 3

    WOD as Rx:
    DU – 38 first WOD with DU’s
    Situps – 85

    100 classes in 🙂

  9. Heather Colleen

    Deadlifts x 3
    125-155-175-185-190

    DUs
    150-87-59-33
    Sit-ups
    50-35-25-11

    Total DU: 329
    Total Sit-up: 121

    LOVED this WOD!! Will probably try to PR soon, skipping was a bit off with my poor little broken baby toe.

  10. Tina W

    deadlifts
    65-70-75-75%
    100-110-115-115#

    DU 2min -8
    SU 2 min-31
    DU 90 sec-0
    SU 90 sec-22
    DU 1 min-2
    SU 1 min-15
    DU 30 sec-1
    SU 30 sec-6

    DU-11
    SU-74

  11. Amy Hogan

    Mobility
    WUx1 +350m row
    Group mobility

    Deadlifts x 3
    130-140-150-150

    WOD:
    DUs
    64-59-41-42
    Sit-ups
    46-35-22-12

    Total DU: 206
    Total Sit-up:115

  12. Patrick Arseneau

    First WOD in 3 weeks. FINALLY!!! I really needed it.

    Deadlift x3
    155-175-185-195-205-205

    WOD:

    254 DU’s and 116 Situps

    Yet another embarrassing rug burn on my ass cheeks. Anybody else have that problem when doing a lot of situps??

        1. Amanda

          Someone at the nooner today (I won’t give them away here, lol) told me that they put baby bum cream on before doing the situps and then again after. They said it helps. 🙂

    1. Heather Colleen

      Yup. Especially when I propel myself around the gym by sit-up power. Not an injury you can easily explain in polite company.

  13. WU x 1
    350 M row

    DL x 3
    85 WU
    100, 110, 120, 120

    WOD
    104 DUs
    112 situps (re-checked my math and had 10 more than posted)

    Have to just go for doubles instead if single/double. I am starting to string them together now so have to graduate to strictly singles.

    Fun morning and most welcome after yesterday! :). Thanks for the great coaching Kevin.

  14. Hannah

    M+WU+ 350m row
    Group mob

    Deadlift x3
    65-70-75-75%
    90-100-105-105lb

    WOD:
    Double-under for 2 minutes
    Sit-up for 2 minutes
    Double-under for 90 seconds
    Sit-up for 90 seconds
    Double-under for 1-minute
    Sit-up for 1-minute
    Double-under for 30 seconds
    Sit-up for 30 seconds

    DUs: 17+17+15+6= 55
    Situps: 56+38+23+13= 130

    Fun workout! Had never done DUs in a wod before 🙂

  15. Frankie

    Wux1 + 350m row

    deadlifts x 3
    230-260-280-300-300

    Wod
    Double-under for 2 minutes
    Sit-up for 2 minutes
    Double-under for 90 seconds
    Sit-up for 90 seconds
    Double-under for 1-minute
    Sit-up for 1-minute
    Double-under for 30 seconds
    Sit-up for 30 seconds

    Total : 48 double unders and 118 situps PR of 12 DUs

  16. Gilles

    mob wux1+ 350 m row
    deadlift
    135×3 185×3 205×3 225×3 245×3
    WOD
    DU =19-11-10-7 =47
    sit up =60-45-30-15 = 150

  17. BJ

    Deadlifts x3
    65-70-75-75%
    wu 105, 130-135-145-145#

    WOD as Rx:
    DU – 43 Situps – 87

    Break down:
    21-35
    14-25
    4-16
    4-11

    I have never gotten that many double unders ever! Very happy!

    Cashout: 800m run 13/30

  18. Mobility +WU & 350m Row

    Deadlift x3

    60% – 130#
    70% – 140#
    75% – 150#
    75% – 150#

    WOD:
    Double-under for 2 minutes (180)
    Sit-up for 2 minutes (60)
    Double-under for 90 seconds (120)
    Sit-up for 90 seconds (44)
    Double-under for 1-minute (85)
    Sit-up for 1-minute (28)
    Double-under for 30 seconds (45)
    Sit-up for 30 seconds (16)

    Totals: DU’s (430) Sit-ups (148)

    Fun Class Thanks Mario!

  19. Natacha

    Dl x 3
    95-125-135-145-145
    Thanks Kevin for the tips about not bending knees until the bar reaches them on the way down

    Wod
    155 DU
    125 situps

  20. Debbie

    Deadlift x3
    (95)-115-125-135-135

    WOD
    Double Unders – 27, 25, 20, 1 = 73
    Sit-ups – 42, 30, 20, 13 = 105

    First time doing DU in a WOD!

  21. Annie

    Deadlifts x 3
    65-70-75-75-75%
    #85-95-100-100

    Double-under for 2 minutes
    Sit-up for 2 minutes
    Double-under for 90 seconds
    Sit-up for 90 seconds
    Double-under for 1-minute
    Sit-up for 1-minute
    Double-under for 30 seconds
    Sit-up for 30 seconds

    DU-33, Situps-115

  22. Heidi

    Dead Lifts x 3
    105-140-150-160-160

    2 min DU’s/Sit Ups: 61/55
    90 sec DU’s/Sit Ups: 36/37
    1 min DU’s/Sit Ups: 19/25
    30 sec DU’s/Sit Ups: 26/15

    Totals: DU = 152 / Sit Ups = 132

    PR over last time (2012), but only because I didn’t really have double unders back then. My DU’s today were horrible, and I struggle to get more that 10 in a row, so there is lots of room for improvement next time this WOD comes up.

  23. Mark D

    WU + MO – HRPUs & Knee to chest – 350m row

    Deadlifts x 3
    65-70-75-75-75%
    65#, 85#, 105#, 115#

    Double-under for 2 minutes
    Sit-up for 2 minutes
    Double-under for 90 seconds
    Sit-up for 90 seconds
    Double-under for 1-minute
    Sit-up for 1-minute
    Double-under for 30 seconds
    Sit-up for 30 seconds

    DUs – 17
    SUs – 61

  24. Mobility +WU & 350m Row

    Deadlifts x 3
    65-70-75-75-75%
    250-270-290-290-290

    Double-under for 2 minutes
    Sit-up for 2 minutes
    Double-under for 90 seconds
    Sit-up for 90 seconds
    Double-under for 1-minute
    Sit-up for 1-minute
    Double-under for 30 seconds
    Sit-up for 30 seconds

    DUs – 196
    SUs –141

  25. Claire

    Deadlifts x 3
    65-70-75-75-75%
    90-125-135-145-145

    Double-under for 2 minutes
    Sit-up for 2 minutes
    Double-under for 90 seconds
    Sit-up for 90 seconds
    Double-under for 1-minute
    Sit-up for 1-minute
    Double-under for 30 seconds
    Sit-up for 30 seconds
    Total:158 du’s 136 sit ups

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