Latest WOD

CrossFit WOD for 6/11/2013

3 Rounds for Time:

15 Pullups
21 Kettlebell Swings (1.5/1)

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  • admin says:

    Scaling:

    Steel:
    3 rounds:
    12 pull-ups. No assistance
    15 KB swings (1.5/1)

    Brass:
    3 rounds
    15 pull-ups with band (or ring rows)
    15 KB swings (1.5/1)

    Bronze:
    3 rounds:
    12 pull-ups with band ( or ring rows)
    15 KB swings 1.5/1/0.5)

    For those who attended the CFE, don’t forget what you learned.
    KB swings may be done as a swing or a snatch as long as the bell passes behind the heels and straight above the body,

  • Steph says:

    Great work to the ladies of 6 am today!!! It was all girls this morning and they crushed the pullups… and wall balls… woops! hint hint other classes 😉

  • Kells Bells says:

    OK, I sucked today! I am starting to believe my body is not a fan of the 12 hour turnaround time between 6:30pm class & 6:00am class.

    I did a combo of the scaling.

    15 pullups (green band)
    21 KB swings (1/2 pood)
    8:40ish

    I was so excited to use what I learned on Saturday for this WOD and it started out great. I did the 10 strict pullups in the warmup and felt good! Utilized the new grip and all the good stuff we learned and couldn’t wait to get to the WOD. First round went OK did 14 unbroken and then it went to hell. Once I got fatigued I was “dropping torque” all over the place! 🙂 Poor Steph, I think it was 3 pullups per “F” bomb! Oh well, need to work on my endurance.

  • Kells Bells says:

    Oh yeah….60 wallballs on the cashout!

  • Steph says:

    8:37 using the 1.5 kb for the swings. this was a total fore arm burner. definitely a fun wod. i dont remember my exact wall ball rep but i think it was slightly under 50. 14# ball 9′ target.

    great work to the noon class!!! pullups looking great!

  • TheDude says:

    At 5:30: I finished Rx’ed in 6:04, but only got 34 wallballs in the cashout.

    At 6:30: I did 15 pu’s plus 21 1pd kb swings in 4:52. And 46 wallballs in the cashout.

  • admin says:

    3:25 for the workout and some shot forearms. Like 42 Wallballs. My shoulders were smoked. Thanks for Tony for the mob wod after class.