Tuesday Workout: Deadlifts, Lunge, KBS and Double Unders

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STRENGTH

Deadlift, 5-5-5, 30X1 Tempo

Notes: Keep weight moderate, focus on form and tempo

WOD

Level 1

AMRAP 10:

  • Bodyweight Lunge x 10 (5/leg)
  • Russian Kettlebell Swing (30/20) x 20
  • Jump Rope Single x 50

Level 2

AMRAP 12:

  • Front Rack Lunge Holding KB (53/35) x 10 (5/leg)
  • Kettlebell Swing (53/35) x 20
  • Double Under x 30

Notes: Scale to 2x singles for L2.  KBS for L2 is American version.

ANNOUNCEMENTS

Saturday Class Schedule

There will be NO regular make-up class on Saturday at 10am.  This time will be reserved for those competing in the open workout.  Regular class make-up will be held at 11am as normal.

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Nutrition Challenge Kick-off

The Spring 2014 Nutrition Challenge kicks off on Sunday, April 6th at 5:30pm!  RVSP Here

15 thoughts on “Tuesday Workout: Deadlifts, Lunge, KBS and Double Unders

  1. Shirley Terrell March 25, 2014 — 8:25 am

    DL #135
    WOD: 7+4

  2. DL: 185# easy
    WOD: 4+19 with a 45# KB

  3. DL: 205#
    WOD: 4 rx

  4. DL: up to 315#
    WOD: 6+24 rx

  5. DL @155#
    WOD 7+10 rx

  6. DL: 155#
    WOD: 5 + 29 rx

  7. The Ashley Special from http://www.norcalcrossfit.com/hotel-wods. 14:40. It looked like a 3 or 4 minute WOD.

  8. 135,145,155
    5+48 rx

  9. DL: 135, 145, 155
    WOD: 7 + 3 Rx-ish (switched to “Soviet” swings halfway through due to shoulder pain, dangit)

  10. FS 185×5, 205×5, 225×2
    WOD-7+11rx

  11. :5 rounds in 8:28

  12. 6 rounds rx

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