Welcome to Calgary's original CrossFit facility  |  Join us  |  Try CrossFit
Lifting Ourselves and One Another

Saturday, September 20, 2008

3 rounds for time:

400 m Row

21 KB Swings

12 Chest to Deck Burpees


Coach’s notes:  Guys use 1.5 pood for KB swings and gals use 1 pood.  Post time to complete to comments. 

Comments: 7

Subbed running for Row

Blaine 14:05
Rebecca 12:10

450 m Run
21 KBS 1.5 pood (limited ROM, just above head level to protect shoulder)
21 box jump 20″
3 rounds in 11:15

400 m run
1.25 pood KB
15 burpees (oops)

4:00/5:30/5:25 = 14:55
The time was all lost on the 2nd and 3rd runs

Subbed 50 double unders for row
40# dumbell swings
burpies chest-to-deck and clap while in air
9:31…..timing problems, I think my watch was stopping and starting during burpies.

Sub’d runs for row (certainly not my first choice)
Ten forty something

Subbed run for rows…

9:30…all KBS and burpee’s done w/o breaking into sets…it was the last run that killed me…

to quote Mack on the last run…”these runs are bull****” 🙂

note: actual Helen time is 8:44

Log in to comment