[youtube=https://www.youtube.com/watch?v=SPFxUsCy7So&rel=0]
STRENGTH
Dumbbell Box Step-Up, 8/leg x 3 sets, good control on the way down. *Note: the box should be set up so that knee is just above hip or at same level for the leg that is on the box (use 12″ boxes plus plates to get to the correct height if necessary)
WOD
Level 1
AMRAP in 10 minutes of:
- Russian Kettlebell Swing (45/25) x 15
- Burpee x 15
Level 2
AMRAP in 15 minutes of:
- Kettlebell Swing (70/53) x 15
- Burpee x 15
Upcoming Events
- Rivanna River Clean the Bay Day on Saturday, June 1st!
- Olympic Weightlifting Seminar with Phil Sabatini on Saturday, June 8th!
Box step ups: 30# @ 18″
WOD: 6rds @35#
Box: 25, 30, 40# dumbbells
WOD: 8 rds + 7 35# American – arguably overzealous with a 1:15 round 1, but settled to a nice sub-two minutes pace after round two
Dumbbell Box Step-Up, 8/leg x 3 sets: 35 each hand
AMRAP in 15 minutes of:
Kettlebell Swing (70/53) x 15
Burpee x 15
WOD – 7rds + 7 @ 53
Step up: 15″, up to 30# each hand
WOD: 6+10, American, 45#
Step Up: 20″, 30#
WOD: 6+27 American @ 53#
25, 40, 40# @18″ box (stood on stacked 25 and 10# plates)
WOD: 7+23 @35#
strength: something totally different and heavy
wod: heavily modified, but similar(ish)…
10 minutes (every other minute)
10 KBs (2-pood Russian)
10 burpees
0:45, 0:46, 0:47, 0:47, 0:47
Yup. that was enough for me 😀
yes so less than 5 minutes work total. Don’t judge. My original plan was 5 250m rowing sprints with a 1 minute rest, so… yeah this was fine.
5+18, American @ 70#
Probably my two least favorite exercises paired together for my least favorite workout since I started CrossFit. Thanks for pushing me through my weaknesses, Scott.
Step-ups: 45# ea. hand.
WOD: 7+13 @ 70#.
Today was my first noon class in a long time. Lots of fun.
7 + 4 rx
step-ups: 35,35,40
WOD: 6 + 4 burpees @ 53#….definitely nottt my favorite wod to say the least
Good Luck, Olivia!! We’ll miss you around here 🙁
7+9rx
WOD- 7 @ 45# American
115#
7 Rounds 15 KB swings
6+3 rx
4+23, 35#
65# on box steps
35/40/40-step ups
7 rounds 15 kb @ 53#
40 step ups
7 Rounds + 19 @ Rx
24″ step ups: L-leg only 35#
WOD: 6rds + 16 @ 55#
9 + 2 (53 american)
8 + 6 (53 american)