Wednesday Workout: Running, K2E & KB Swings
September 8, 2009
Wednesday is a Free Day! Come sample CrossFit Charlottesville for no charge, get free personal training and meet our awesome community. We promise you it’s the best and most fun workout you’ve ever experienced. We’ll give you your sweat back if you don’t agree. The fun starts at 4:30 and lasts until 7PM.
REMINDER: We’re starting noon classes on Wednesday! Classes start promptly at noon, so show up a bit early for your standard warmup.
WOD for Time:
- Run 800 Meters
- 21 Kettle Bell Swings (45 # / 35 #)
- 21 Knees to Elbows (or leg raises)
- Run 800 Meters
- 15 Kettle Bell Swings
- 15 Knees to Elbows
- Run 800 Meters
- 9 Kettle Bell Swings
- 9 Knees to Elbows
Advertisement
18:21 Rx
17:55 (25#, leg-to-upper arms/shoulders– not quite elbows– then leg raises)
13:52 35#
14:53
Round 1: 30 KBS (20#), 27 KNE before I realized I didn’t have to do 30 of those too
Round 2: 20 KBS (20#), 15 KNE
Round 3: 12 KBS (20#), 9 KNE
11:31 sub box jump, hollow rocks
14:06 45# using box towards end of KtoE.
#35/16:38
16:04 rx
14:13 as rx’d
14:19 rxd
19:36, 25# (I think…?)
17:57, 25#, fake jumping K2E
14:22 – 35# last set of KBs, otherwise RX.
13:59, 25#
13:53, 25#
16:54, 35#
15:00 (did regular straight leg lifts)