Thursday Workout: Free Week Deadlifts and a Ladder

IMG_2060

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)

21 thoughts on “Thursday Workout: Free Week Deadlifts and a Ladder

  1. 5:59 (DL@140#, KB@35#)

  2. WOD: 4:03 Rx – best I felt in a month

  3. 8:00 (135#, knees, 25#kb)

  4. 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. 5:05 Rx’d

    1. everything unbroken

  6. 8:20 Rx….pretty sure I lost count and did 60 KB swings…lol

  7. 8:15
    Modifications: Box Pushups (highest level), KB=25lb, DL=105lb

  8. 6:13 Rx (my first Rx WOD 🙂

  9. 8:17 Dead Lift 85, KB 26 full swings, knee pushups

  10. As Prescribed – female (using 155 on deads, 35 on kb, all sets unbroken)
    5:17

  11. 7.19 – 155# DL, 35# KB

  12. 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!

  13. 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. 🙂 )

  14. 6:25rx

    then 10 min OTM:
    even mins – 12 wallball @ 14#
    odd mins – 25 double unders

Leave a Reply

Your email address will not be published.

search previous next tag category expand menu location phone mail time cart zoom edit close