***If you’re participating in the FireFit Challenge on Oct.31, I need your $20 donation today.
150 Kettlebell (or dumbbell) swings for time
Here’s a great video on good and bad technique for the KBS – Kettlebell Swing Video from CrossFit.com
Hopefully we’re all recovered from the weekend
Nice picture Lisa.
CFW|U X 3
Strength 3-3-3-3-3
Deadlift
95-105-115-125-125
150 KBS 100 @ 25 lb.
50 @ 20 lb.
Forgto to put my time. 9:55
Ok so I like posting today. Welcome Crystal to the try out. Hope you enjoyed it. Welcome Marcel to the am class. Hilary I missed you this am.
CFWU x 3 (green)
Strength 3-3-3-3-3
Push Jerk
45-55-65-75-80PR
150 KBS @ 30 lbs
I think my arms were shaking so bad I forgot to write my time…If you can Kevin let me know, Thanks for the push. Great way to start the day.
I’ll get it when I head back to the gym tonight.
Awesome work!
9:37
Warm Up x 3
Over Head Squats: 3-3-3-3-3
45-65-85-105(PR for reps)-115(PR)
WOD: 150 KBS @ 35lbs
Time: 6:33
My forearms are suffering. I have a hard time closing my fists 🙂
Welcome Crystal! You did awesome!
Kevin I knew you could do magic but read minds?
Mom and I won’t be able to make it tonight!
CFWU x 3 Red pull ups
Strength 3-3-3-3-3
Push Press
45-65-85-105-105
150 KBS – 30 lbs
Time: 6:50
CFWU x 3
Strength 3-3-3-3-3
Overhead Squat
35-40-45-50-55(PR)
WOD: 150 Kettle Bell Swings @ 25#
Time: 6:35
Great work tonight everyone! 🙂
CFWUx3
Strength: 3-3-3-3-3
Clean: 65-85-105-115-120(PR)
WOD: 150 KBS @ 35#
Time: 9:05
CFWU x 3
Strength: 3-3-3-3-3
Push Press 45-65-85-100-110 (PR)
WOD 150 Kettle Bell Swings @ 35#
Time: 6:27
Cross Fit Work Outs Left 7 🙁
CW x 3
Worked on Back Squat Technique (my left knee is pulling inward)
WOD: 150 KBS @ 35lbs
Time: 7:39
Tracey, you are a machine! She did 80 KBS in a row!!!! UNREAL 🙂
My forearms are killing me….
Warm up x2
Front squats: 3-3-3-3-3
45-85-105-125-135 (2) Match PR
WOD: 150 KBS
Time: 9:45 min….did the first 50 with 35…and the rest with 25 since my back was bugging me.
Warm-up –> 400m run with a 20# medball….that sucks! And I even showed up….30 min late! 🙂
WOD –> 150 KBS (1.5 pood)
Time: 8:23
I wasn’t warmed-up at all….but you need to be prepared for the unexpected!!
Push Jerk –> 3-3-3-3-3
95-115-135-155-165 (that was really hard)
I felt pretty weak on those Push Jerk…probably because of the KBS
Weighted Pull-ups –> 1-1-1-1-1-1-1
20-32-40-52-65-75-85(PR)
I could have done more on those pull-ups!
Are those strict pull ups???
Yes
Yes!
WU x 3
Front Squats 5 x 3
45-65-85-105-125
150 KBS (25 lbs)
Time: 7:12
CFWU x3
Deadlift: 3-3-3-3-3
105-115-125-135-145(PR)
WOD: 150 KBS (25lbs)
Time: 7:07
Awesome work Gillyon and Shane!
So I did some weighted pullups this morning.
20-30-40-50-60-70-75
Pierre came in tonight and pulled up 85, so I had to do it too.
85# (PR!)
warm up X 3
Strength- Back Squat
65-85-105-115-120pr
WOD: 150 KBS (35lbs)
7:46
Great work gillyon and tracey