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
Ohhh would love to try this one out!!! Have a great workout everybody 😉
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
Good job Coach!
Thank you my son!
NICE!!! thought you bought that one for decoration or a door stoper
Impressive Kevin! Um…so what’s the prescribed weight?
Your mom!
…or 53#
Really wish I could do this WOD but I need to cancel my 5:30pm spot. Enjoy!
Kevin please cancel my 6:30 pm. I signed up for the 5:30 class instead. Thanks!
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!
Hahah! I noticed that. Must have mixed it up with another photo that was taken.
There’s a 4:15 open.
“This is not your mother’s fitness center” It can be, right Heather. Refering to
article in newspaper
Kevin,
please cancel my 4:15, I’ll be going at 5:30 instead. Thanks
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!
WU x 2
Clean 35×5 40×5 45×5 50×5 55×5 60×1+2fail
WOD:
21-15-9
KBS (25lbs)
single unders x3
Ring dips
6:11
its Steph F. not marc oups
It sure can be your mother’s fitness center. What is he talking about?
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.
7:16
Thanks Coach!
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!! 🙂
Way to go MC!! 😀
Great job!!
wicked MC!
MC you were awesome!
Good job MC!!!! That’s awesome:)
Did some OHS 3RM –> 95-115-135-155
Felt good but my left shoulder is bugging me now … :S
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 😀
Awesome improvement Marc…guess the cavemen knew what they were doing!
Warm Up x2
OHS: 5-5-5-5-5
15-25-35-45-50
21-15-9 of:
KBS (30#)
Singles (x3)
Dips (paralettes)
Time: 3:57
CFWU x 2
Strenght 1-1-1-1-1
Deadlift 140-150-160-180(PR)-200(PR)
WOD 21-15-9 of
KBS (35#)
DU
Dips
Time: 8:52
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’
Woohoo to you Heidi!! 😉
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! 🙂
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!
…Thanks??
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