Wednesday Workout: Running, K2E & KB Swings

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

18 thoughts on “Wednesday Workout: Running, K2E & KB Swings

  1. 17:55 (25#, leg-to-upper arms/shoulders– not quite elbows– then leg raises)

  2. 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

  3. 11:31 sub box jump, hollow rocks

  4. 14:06 45# using box towards end of KtoE.

  5. 14:13 as rx’d

  6. 19:36, 25# (I think…?)

  7. 17:57, 25#, fake jumping K2E

  8. 14:22 – 35# last set of KBs, otherwise RX.

  9. Gretchen Kittelberger September 10, 2009 — 1:55 pm

    15:00 (did regular straight leg lifts)

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