15 Minute AMRAP:
- 5 Kettlebell Clean & Jerk, Each Arm (45# / 35#)
- 20 Kettlebell Swings (Russian)
[youtube=http://www.youtube.com/watch?v=sQJ0i18tK2Q&hl=en_US&fs=1&]
15 Minute AMRAP:
[youtube=http://www.youtube.com/watch?v=sQJ0i18tK2Q&hl=en_US&fs=1&]
Certification is over and I have this handy 25% coupon for the Crossfit mainsite. Who wants something? I have to use it by the 1/18/2010.
No press like NYTimes press http://www.nytimes.com/2010/01/10/fashion/10caveman.html?ref=nutrition (…unless it’s the Herald Tribune)
nice!!! meat locker has a nice ring.
I was just browsing sears.com for some weight sets for my pops. Couldn’t resist but to share this.
For $200 you could get this….
http://www.sears.com/shc/s/p_10153_12605_00697436000P?adCell=B3
or this…..
http://www.sears.com/shc/s/p_10153_12605_00615813000P?mv=rr
really? really? I had to laugh out loud at this.
My mind is blown by that Ab Circle Pro.
*shakes head*
Last workout at Crossfit Works in Tucson, AZ
Strength: Front Squat 3-3-3
95#/115#/130#
WOD: 5 rounds of 30 wallball (20#, 10ft target/14#, 8ft target), 3abmat situps, run 400m. Cut-off time 25:00
24:21 (Rx first 3 rounds, then scaled to 20 wallballs for last two rounds in order to get that last run in before the cut-off time. Yes, this means I used a 14# med ball. No, I did not enjoy it.)
oops that’s ’30 abmat situps’, not 3.
8rds + 2 C&J as rx’d
Landon crushed me….
13 + 4 @ 15#s
10 rounds 2 c&j’s
15# for c&j’s/ 25# for swings
10 2, 35# (7 cleans, 20 swings)
10 + 4 c+js: 15#
good thing it’s winter or these bruises would be awkward
awesome classes this afternoon!
7 + 6 CJ
9 or 10 (whatever Fran wrote down) + 10 C&J
15# for c&j, 20# for swings
12 rnds RX.
12 rds
20# for cnj, 25# for the swings – could have gone heavier for the swings
My arms are less bruised than the last time we did these – I’ll consider that “progress”.
8 rds + 10 C&J. 3 rds RX, the rest 35# C/J and 45# swing.
Row 2k: 8:48
10 Min. AMRAP 5 snatches at 62# and 10 wall balls– (5 rnds) and 5 min. KB swings and C&J at 35#– one short of 2 rnds
10 rounds – 2 rounds at 45#, 8 rounds at 35#
ps. the nerve of that guy to do those things in bare feet!
10 + 1 C & J at 1.5 pood, ouch and…
AMRAP 5 snatches at 95lbs + 10 DB Thrusters at 15lbs ea.
no clue how many rounds, the lower back was not allowing the pace I wanted
that second WOD was a 10 min AMRAP
9.5 rounds (10 swing 35#, 9 C&J 25#)