Nutrition Challenge Pictures will be taken Thursday from 5PM until 6:30PM and Friday from 5PM until 6:30PM. Results will be announced on Saturday at our Awards Party!
Mobility
Shoulder Mobility Drills
Skill
Kettelbell Swing Review
WOD
12 Minute AMRAP of
- 30 KB Swings (1.5 / 1 POOD)
- 10 KB Goblet Squats
- 5 OH KB Squats (each arm)
Score is total number of reps.
4 rounds 18 swings @ 45#
3 rounds + 30 swings and 1 squat Rx
boo
Just for reference you can (sort of) compare to October http://crossfitcharlottesville.com/2010/10/26/wednesday-workout-overhead-squats-and-kettlebells/
4 rounds + 17 swings (53# Russian swings, 15# OHS)
4rnds + 16 swings (20#, 29#, 10# OHS)
nice pic Chris — at a wedding?
Yep, my sister’s in July. I figured it was better than me suffering through a deadlift in my picture.
At the LAX Hilton
Kstar MobWOD to start, then:
4 rounds + 22 swings with a 55# dumbell
5 rnds + 17 swings (30 russians, 20 GS)
@Home
WOD: 231 (4 rounds 30 kbs 1gs, @ 35/35/25)
4 rds + 11 swings (53 for swings and goblet squats, 25# for ohs)
20 rep FS @ 126#
Wod: 4 rnds + 4 swings (45#)
4 rnds + 23 swings (30# DB for swings/squats, 15# KB for OHS)
Had some grip issues with the DB… kept squishing my thumbs weirdly
4 rnds + 30 swings + 3 goblet squats (20# DB swings/squats, 10# KB OHS)
DL 3,3,3,3,3 @ 125
C2 Intervals 1:40/:20 r x9 rounds = 3183 m
4rds +3kb’s @ 25lbs.
4 rounds swings goblets 3 ohs RX
3 rounds …
5 rounds plus 20 swings, 20#kb
4 rounds + 30 goblet squats + 5 OHS @20# for all
It was tough trying to keep up with Cat who was doing this Rx. You rock, girl!
4 + 1 goblet. RX
back giving me problems arg.
You should see a chiropractor.
3 rds + 30 swings (35# swings/squats, 15# OHS)
3 rds + 2 goblets (35# / 25# OHS)
KB OHS still horrible. Tried mobilizing with the lacross ball around the arm pit after and really helped positioning. Will do this before WOD next time.
4 rounds. Rx swings/squats. 15# OHS. Ugggly. And frustrating.
4 rds + 21 KB swings @ 45lbs.
4 rounds + 7 swings (25# for swings, 15# for squats, 10# for OHS)
4 + 30 swings & 6 goblets. alt. 25 and 15 for swings, 25 for squats, 5 for OHS
4 rnds + 11 swings.
(30# dumbell swings and goblet squats; 10#kb OHS)
4 rnds + all swings rx