Warm up:
10 Back Extensions
10 KTE
15 Hang Cleans - use bar only
(3 rounds
WOD:
Squat:
64-48-32-24-12
Pull up:
16-12-8-6-3
KB:
32-24-16-12-6
- Each round do the first reps of each exercise - 64 Squats, 16 Pull-ups, 32 KB's...then move to next round.
- This is a scaled WOD from one of Gym Jones' - a CrossFit Affiliate
- KB's are American swings
9 comments:
Nice picture LeighAnn your making it look way to easy!!!!!
17:41 16kg. Can hardly feel my palms. Remember to bring your bikes tomorrow at 8:30 or let me know if you need one.
Finished in 16:32...I think. Used a 24kg kettlebell. My thighs were dying going into this one...poor guys...they are dead now.
A little something to get the heart pumping! Thanks AM class.
24KG KB..
16:46
last to finish- don't remember my time. the biggest incentive to learn how to do a real pull up is to avoid that horrible 3x thing. focused on form and doing lighter weight with one hand kb swings helped the lower back A LOT. good suggestion.
good WOD. hands definitely hurting. 12:35 16kg looking forward to a day off.
thanks doug for the pull up lessons!
Great workout! 13:33.
Had fun this week with the evening class.
Have a great weekend everyone - I'm off to Pittsburgh.
Cheers - Amy
14:01 with 12kg KB and 2x jumping pull-ups. Wow! This was a killer. I have been loving these great CrossFit workouts this week. These are why I fell in love with it in the first place.
Nice job all. Very high intensity, very high power output, very concerned efforts to keep your times low. That is what it is all about. Pushing to limits, to have the lowest possible time for YOU while maintain perfect form. I love seeing those of you who CHOSE NOT to sacrifice form.
Way to go guys!
On a personal note, and if I can speak for Katy as well. I really miss doing the WOD's with you all. Katy and I have been working with Coach Newton to compete in the upcoming Joe Dube Weightlifting Contest, in Jax. Our WOD's have been focused on the OLY lifts we do in CF. Katy lifts on next Saturday around 4pm (we think) and I lift on Sunday around 2pm (we think). We are at the Sports Complex on Emmerson. If any of you can make it, we would love to have you come check out our extra-special uniforms! :-) We will try and represent CFAI as best we can. Our lifts will probably NOT be competitive...but we are going to do it for fun!!! Exact times will be posted. As you may know we each get 3 attempts at our best Snatch and 3 attempts at our best Clean and Jerk.
Have no doubt, we will be back with you guys on the 14th. We can't wait!
Post a Comment