Wednesday, October 5, 2011


Three rounds for time:
Run 400 meters
21 Kettlebell swings, 1½ pood
12 Pull-ups

Post time to comments.


Carport Crossfit said...

SCALED WOD - courtesy of Brand X

Big Dawgs:
as rx’d
women 35#

3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 35-45#
12 pull ups
women 25#

3 rounds for time of
run 400 m
15 kettlebell/dumbbell swings, 15-25#
9 pull ups (assisted, or beginner pull ups)

3 rounds for time of
run 200 m (run/walk)
12 kettlebell/dumbbell swings, 5-10#
6 pull ups (assisted, or beginner pull ups)

Carport Crossfit said...

Top Rx times at the Carport are:
9:08 Kelly
9:34 Alex
10:17 Paul
11:11 Rampage

Coaches times:
7:55 Drew
9:25 Amber
9:34 Dave
12:30 Cori

Cori said...

i last did this when i was about 20# heavier, so i was looking forward to it and i was hoping to shoot for sub 10. however i had the thought last night that i need to take a few days off to try to let my shoulder heal completely. it's hard for me to do that, but my shoulder is not getting any better. so coach, think i'm going to sit the rest of this week out. it'll be good for my fitness in the long run.

Amber said...

Wise choice. ;)
Mobility, mobility, mobility. You should be good to go next week if you rest and mobilize those shoulders. Taking a full week off of upper body helped me ton. Rolling out my shoulders helped the most.

Scott said...

10:47 rx!

Cori said...

nice time scott!

DREW said...

7:57 RX

Judy Ranelli said...

12:44 26 lb kb, sub supine ring rows for push-ups.

See y'all Monday, have a great rest of the week!

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