Tuesday Workout: KBS and Burpee Pull-Ups

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STRENGTH

Shoulder Press, 5-5-5, rest 2 minutes between sets

WOD

Level 1

10-8-6-4-2 Reps For Time:

  • Russian Kettlebell Swing (45/25)
  • Burpee + Ring Row

Level 2

10-9-8-7-6-5-4-3-2-1 Reps for Time:

  • Kettlebell Swing (70/53)
  • Burpee Pull-Up

Announcements:

  • RSVP for the 4 Year Anniversary Party happening this Sunday, July 7, at Wild Wings!  When you’re at the gym, check out their awesome new gluten free menu — you can find a copy next to the chalk board as well as on the cork board.

July 4 Class Schedule:

On July 4 we will be holding ONE CLASS only at 10am!  Members are welcome to bring their family and friends to the workout.

On Friday, July 5, most classes are cancelled with the exception of the following classes/class times:

  • C’ville Burn at 7am
  • Regular CrossFit Class at 12pm
  • Regular CrossFit Class at 445pm

We will return to normal class schedule on Saturday, July 6.  Thanks!!

21 thoughts on “Tuesday Workout: KBS and Burpee Pull-Ups

  1. SP: 135
    WOD: 9:56 Rx

  2. SP up to 80#
    WOD: 13:48 @53# mostly American swings, but there’s a possibility i did round 6 or round 5 twice…oops.

  3. 95#sp
    8:30
    35#
    10,8,6,5,4,3,2,1

  4. SP: 3 sets of 122#
    WOD: 14:50 Rx…ouch

  5. Up to 135×4 SP
    WOD: 11:15 70# kb (Russian after first round)

  6. Up to 115# x 5 SP
    WOD: 10:06 RX

  7. SP: 60#
    WOD: 12:04 (55# Russians)

  8. SP: 105, 115, 105
    WOD: 8:53

  9. SP: 75,80,85
    WOD: 10:06 rx

  10. 115, 125 (4), 115, 135 (1)
    10:08 rx

  11. SP: 145×5, 140×5, 140×4
    14:04 w/53# kb.

  12. 9:16 @ 35#

  13. SP: 55#
    WOD: 10:46 (35#, pull-ups jumping from plates)

  14. SP: up to 125 x 5
    WOD: 7:43 (30# slam balls instead of KB)

  15. SP: 60, 60, 65
    WOD: 9:54 45# KB

  16. SP: 145
    WOD: 9:42

  17. SP: to 135 (4)
    WOD: 9:00

  18. SP: 44 KG (reset from linear progression cycle)
    WOD: 10:30

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