SKILL/STRENGTH
Deadlift Technique – use kettlebells if new to the movement and work up to your weight for the workout
WOD
Level 1
- Kettlebell Deadlift (70/45) x 10
- Box Push-up x 20
- Air Squat x 30
- Russian Kettlebell Swing (35/20) x 40
- Air Squat x 30
- Box Push-up x 20
- Kettlebell Deadlift (70/45) x 10
Level 2
- Deadlift (225/155) x 10
- Push-up x 20
- Air Squat x 40
- Kettlebell Swing (53/35) x 50
- Air Squat x 40
- Push-up x 20
- Deadlift (225/155) x 10
Note: Scale Deadlift to kettlebell deadlift for the workout if new to the movement.
Announcements
- Chris Garay will be hosting a kettlebell seminar on September 8 from 9am to noon! Register here, or visit the Facebook event for more details (registration info also included in FB event)
5:59 (DL@140#, KB@35#)
WOD: 4:03 Rx – best I felt in a month
8:00 (135#, knees, 25#kb)
6:47 Rx
hotel parking lot wod:
3 rounds:
50 double unders
40 lunges
30 push ups
20 sit ups
then 3 rounds:
5 burpees
20 flutter kicks
10 hollow rocks
5:05 Rx’d
everything unbroken
8:20 Rx….pretty sure I lost count and did 60 KB swings…lol
8:15
Modifications: Box Pushups (highest level), KB=25lb, DL=105lb
6:13 Rx (my first Rx WOD 🙂
8:17 Dead Lift 85, KB 26 full swings, knee pushups
As Prescribed – female (using 155 on deads, 35 on kb, all sets unbroken)
5:17
7.19 – 155# DL, 35# KB
5:47 rx
5:17 RX
6:20 w/ 185# DL, rest Rx
Traveling to Crossfit Ocean City:
EMOTM for 20 min:
2 Clean & Jerk
25 Double Unders
Started at 125#, then did most at 115#, then finish the last three rounds at 95#. Lots of fun!
At CrossFit Ocean City:
Every minute on the minute for 20 minutes:
2 Clean and Jerks
25 Double Unders
C & J @ 83#
(Really nice facility and the area where they run is sooo gloriously flat. 🙂 )
4:24 rx
7:32 Rx
6:25rx
then 10 min OTM:
even mins – 12 wallball @ 14#
odd mins – 25 double unders