Tag: Swing

Categories
CrossFit

2009-09-13 WOD

Warmup

Repeat until 30 OH Squats have been completed.

– 150ft walking lunge

– OH Squat until failure

 

Workout

“Less Rest, More Weary” w/ KB Swings and Squat Thrusts

Work Period + 1/2 Rest Period

  • 60secs KB Swings/30secs Rest
  • 60secs Squat Thrusts/30secs Rest
  • 60secs KB Swings/30secs Rest
  • 60secs Squat Thrusts/30secs Rest
  • 40secs KB Swings/20secs Rest
  • 40secs Squat Thrusts/20secs Rest
  • 40secs KB Swings/20secs Rest
  • 40secs Squat Thrusts/20secs Rest
  • 30secs KB Swings/15secs Rest
  • 30secs Squat Thrusts/15secs Rest
  • 30secs KB Swings/15secs Rest
  • 30secs Squat Thrusts/15secds Rest
  • 20secs KB Swings/10secs Rest
  • 20secs Squat Thrusts/10secs Rest
  • 20secs KB Swings/10secs Rest
  • 20secs Squat Thrusts/10secs Rest
Categories
CrossFit

2009-09-08 CrossFit

Swing/Burpee Ladder

10 Rounds:
– 10 KB Swings
– (1, 2, … 10) Burpees

Categories
CrossFit

2009-09-02 CrossFit

3 Rounds of 30 – 20 – 10:

– KB Thruster
– KB Row
– KB OH Swing

Categories
CrossFit

2009-08-31 CrossFit

4 Rounds For Time

– 150ft Walking Lunge
– (20, 15, 10, 5) Pushups
– (5, 10, 15, 20) KB Power Swings

Categories
CrossFit

2009-08-28 CrossFit

3 Rounds For Time of 21 – 15 – 9:
– Bodyweight Deadlift
– KB Swing
– KB Push Press
– 150′ KB OH Lockout Walk