Wednesday, May 9, 2012


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

Post time to comments.

"Helen" WOD Demo: [wmv] [mov]

Compare to 2/8/12, 5/11/11, and 10/5/11.


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)

Dave said...

Going for sub 10:00 on this. Try not to blow it out to hard in round 1 on this one.

bill said...

Great picture girls!

Brooke said...

Hate to miss this one, but we have Family Night @ church tonight! Will make sure I get my burpees in though! :) Have a great day everyone!

Cori said...

i wasnt able to run this today since macie was with me and my only chance at the gym was at 8a today. so i worked on max snatch
5x5 squat snatch with 75#
butterfly pullup and 20# wallball skunk work.

shoulders are smoked!

Will "Matt" Koepsel said...

RX 10:06 and now i have forearms of fire and a dead fish handshake.

Paul said...

9:34 Rx

alex said...

8:59 rx

Dave said...

8:36. PR!

Judy Ranelli said...

12:23 1pd, jumping pullups. I did this exactly 30 seconds faster than last time.

Also got 56 second tuck sit on Monday...

Mary Anne said...

15:30, 25# KB, ring rows