17:10 @ 30-25-20-15 box jumps and m/c @12.5kph/3% 400-800-1200m
(edited)
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Cy Azizi
January 6th, 2021 at 2:28 pm
Commented on: 201120
24:00. 24kg
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Clint Michael
December 19th, 2020 at 2:20 pm
Commented on: 201120
20:00
used a 50 lbs. dumbbell
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Jeff Chalfant
December 11th, 2020 at 9:41 pm
Commented on: 201120
24:05 as rx’d. Broke swings 8/7/8...from the start. Broke each round that way except for the last set of swings each round and the final 15 were unbroken.
177/41/69”
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Morgan Greene
December 6th, 2020 at 8:17 pm
Commented on: 201120
15:15
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Vanessa Branstetter
December 3rd, 2020 at 11:25 pm
Commented on: 201120
23:01 rxed
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Ralph Keeley
November 30th, 2020 at 1:06 am
Commented on: 201120
M/34/6'/175#
15:43 with 53 lb. KB
(Runs all around 1:50/400m)
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Kevin Miller
November 28th, 2020 at 3:19 pm
Commented on: 201120
M/47/67”/180
scaled to 24kg kettle bell
performed at Bonnie’s
23:11
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Giuseppe Petrillo
November 28th, 2020 at 11:07 am
Commented on: 201120
17:15 18 kg db
(edited)
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Jeffrey Howard
November 26th, 2020 at 11:01 pm
Commented on: 201120
M/25/5'8"/160lb
CrossFit AFK
24:15 - Rx (Saw this and knew, wow that's going to be absolutely terrible. After doing it, it was worse.)
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Alex Pham
November 26th, 2020 at 3:14 pm
Commented on: 201120
17:50
40# kb
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Chin-Sheng Chou
November 26th, 2020 at 10:58 am
Commented on: 201120
RX 24:09(BKS)
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Kyle Earhart
November 23rd, 2020 at 10:39 pm
Commented on: 201120
M/34/175lb
27:36
28kg KB
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Chris Mourtokokis
November 23rd, 2020 at 8:47 pm
Commented on: 201120
Rx w/55# KB
15:23
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Jade Teasdale
November 23rd, 2020 at 5:07 pm
Commented on: 201120
W/24/5’5”/132#s
i ❤️ kbs!
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Jade Teasdale
November 23rd, 2020 at 5:04 pm
Commented on: 201120
16:53 RX 50#KB
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Benjamin Schill
November 23rd, 2020 at 4:07 pm
Commented on: 201120
M/43/6’3”/212
19:07
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Yevhenii Kyrylenko
November 23rd, 2020 at 1:38 pm
Commented on: 201120
27:50 Rx
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Blake Zinn
November 23rd, 2020 at 1:37 pm
Commented on: 201120
m/37/258lbs
for time
35# db instead of kb
30 kettlebell swings
100 turns
20kettlebell swings
200 turns
10 kettlebell swings
400 turns
5 kettlebell swings
13:34
Meathead finisher 3x10e 30# Concentration curl
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Matt Anderson
November 23rd, 2020 at 1:18 am
Commented on: 201120
2nd wod back in 2 years. Looking to get back into it.
5m high knees (3 seconds in place, lean forward to move forward)
5m butt kicks (3 seconds in place, lean forward to move forward)
5m straight leg (striking only mid foot)
Down:
15m side step
15m side step jumping jack
Sitting arm swings (build to fastest speed, feel timing of bounce in butt)
Standing arm swings (build to fastest speed, feel timing of bounce in heels)
15m toes out walk
15m toes in walk
15m walk on heels
15m walk on toes
15m walk on outside of foot
15m walk on inside of foot
50m half-step run, fast arms, run backwards back
20m run (10m to slow down)
40m run (10m to slow down)
60m run (10m to slow down)
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Richard Shevak
November 22nd, 2020 at 12:58 pm
Commented on: 201120
52yo/M/138#
23:10
35#kb
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Dave Saunders
November 21st, 2020 at 10:25 pm
Commented on: 201120
15:37 Rx+ with an 80lb Kettlebell
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Oscar Saenz
November 21st, 2020 at 6:26 pm
Commented on: 201120
26:57 - 35lb KB
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Oscar Saenz
November 21st, 2020 at 6:25 pm
Commented on: 201120
26:57 - 35lb KB
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Ryan Butlin
November 21st, 2020 at 5:28 pm
Commented on: 201120
18:34 Only had 24KG KB and did 500M, 1000M then 1200 M, Nice to be able to do another main site WOD from home with my own equipment
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Erica McLean
November 21st, 2020 at 5:10 pm
Commented on: 201120
Used my only kb (45#) and whenever there's running, I use level 2 incline on treadmill
23:50
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James Gentile
November 21st, 2020 at 5:04 pm
Commented on: 201120
18:40.
Used a 45lb plate since it was the safest heaviest option I had. Good workout.
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Myles Lance
November 21st, 2020 at 3:50 pm
Commented on: 201120
21:18
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Kristine Sweatt
November 21st, 2020 at 2:50 pm
Commented on: 201120
24:20 rx
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Brandon Alred
November 21st, 2020 at 7:54 am
Commented on: 201120
22:43
53lb KB
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Hank McKibban
November 21st, 2020 at 7:12 am
Commented on: 201120
21:25 rx
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Kevin Flowers
November 21st, 2020 at 3:35 am
Commented on: 201120
M/55/185/6’0”
45/35/25/15 KB swings (60 lbs)
400/800/1200 m runs
16:41
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Edward Bauer
November 21st, 2020 at 1:37 am
Commented on: 201120
M/41/185/5'9”
15:20 Rx
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Hamilton Kipp
November 21st, 2020 at 12:51 am
Commented on: 201120
18:40
70# kb
subbed row for run
47/6’1/175
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Justin Coloma
November 21st, 2020 at 12:22 am
Commented on: 201120
Subbed:
50 lbs Dumbbell Swings (same reps)
Elliptical for runs (same distances)
20:33
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Nick Fenton
November 20th, 2020 at 11:33 pm
Commented on: 201120
18:21 scaled
53# kB, add equal amount of dubs after each run. (45 - 35 - 25)
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Shaun Stapleton
November 20th, 2020 at 11:15 pm
Commented on: 201120
Rx 19:55
36/195/5’9/M
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Lincoln Kerger
November 20th, 2020 at 11:12 pm
Commented on: 201120
No DBs or KBs so subbed 45# plate (heaviest thing available to hold onto for swings)
18:41 Rx’d reps and runs.
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Antonio Alves
November 20th, 2020 at 11:10 pm
Commented on: 201120
FOR TIME:
45 russian DB swings | 15 kg DB
400-m run
35 russian DB swings | 15 kg DB
800-m run
25 russian DB swings | 15 kg DB
1,200-m run
15 russian DB swings | 15 kg DB
SCORE: 21'18''
Running time: 11'54''
Nice one!
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Jordan Flores
November 20th, 2020 at 10:50 pm
Commented on: 201120
14:12
first time starting crossfit workouts
M/230/38 wildland firefighter
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Christopher Buchenholz
November 21st, 2020 at 3:42 pm
Welcome! Also just starting out! Good luck to us both!!
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Troy Bruun
November 20th, 2020 at 10:28 pm
Commented on: 201120
Women’s Rx
16:49
25 degrees F
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Michael Mallin
November 20th, 2020 at 9:33 pm
Commented on: 201120
RX 15:28
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Nicole Deaver
November 20th, 2020 at 9:20 pm
Commented on: 201120
Subbed 35# DB
20:16
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Derek Eason
November 20th, 2020 at 9:16 pm
Commented on: 201120
Rx 17:04
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Steve Day
November 20th, 2020 at 8:54 pm
Commented on: 201120
Me last night: "I can strap some weights to my 45# KB to make it 70#"
Me today after attempting above idea and trying to swing a hobbled together KB: "That was a dumb idea"
Scaled to 45# KB and turned this into more of a sprint.
15:55
Total runs - 10:46
KB Swings unbroken
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Charlie Pokorny
November 20th, 2020 at 8:58 pm
Yeah - I thought about doing that today also, but 120 swings helped me decide not too.
I have had mixed results in the past. Sometimes it has held together, other times it's totally fallen apart.
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Coastie Nick
November 20th, 2020 at 8:54 pm
Commented on: 201120
Scaled to 50# KB (heaviest available)
19:53
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Charlie Pokorny
November 20th, 2020 at 8:48 pm
Commented on: 201120
Scale to 50-lb kettlebell
19:08
Swings good, runs slow
m/52/5'11"/200#
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Christian Simpson
November 20th, 2020 at 8:29 pm
Commented on: 201120
Sc russian kb swing 50#,
19:57
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Jim Rix
November 20th, 2020 at 8:11 pm
Commented on: 201120
7-7-5-5-3-3 deadlift
245-255-265-270-280-285#
Then today’s WOD, subbing sit-ups vice kB swings due to elbow tendinitis. ok workout, but not near as intense as prescribed.
18:27
(edited)
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Drew YoungeDyke
November 20th, 2020 at 7:59 pm
Commented on: 201120
Scaled w 24kg KB (heaviest I have). Runs on a sidewalk & dirt trail through the woods. 21:40.
M/5’8”/190/40
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Az Native
November 20th, 2020 at 7:23 pm
Commented on: 201120
20:06. At home, subbed bike ride .5,1,1.5 miles for runs. Used 1.5pd KB.
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Js Smith
November 20th, 2020 at 6:46 pm
Commented on: 201120
Used to 25# kb & converted runs to 500m, 1000m, and 1500m rows, respectively
22:36
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Michael Arko
November 20th, 2020 at 6:41 pm
Commented on: 201120
24kg dumbbell
20:15
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Michael Arko
November 20th, 2020 at 6:45 pm
Yesterday I humored my daughter with a 2nd workout, 4 rounds of 400m run + 25 sit-ups (11:58). That plus yesterday’s program left me dog-tired today. Geez I ran S-L-O-W!
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Royce Boggs
November 20th, 2020 at 6:34 pm
Commented on: 201120
33:14 40lb DB swings
6’5 325lb Male
Otherwise RX
(edited)
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Chris Meldrum
November 20th, 2020 at 6:32 pm
Commented on: 201120
As rx’d, 22:14.
Went at about 90%. Broke swings 20-15-10 / 15-10-10 / 15-10 / 15. Runs were all around 8 min mile pace. These high rep WODs are definitely not in my sweet spot.
Nice work. Yours seems to be the fastest Rx time. I just slid under a bunch of other people at 15:20. This doesn't happen often so I'm pretty happy about it.
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Kyungtaek Kang
November 20th, 2020 at 3:25 am
Commented on: 201120
☆CFHIM 46/93kg
27:35 (Assault Airrunner)
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Chris Sinagoga
November 20th, 2020 at 2:55 am
Commented on: 201120
Champions Club Scaling Notes
RANT
One of the things we have been putting an emphasis on lately is rhythm in movements. When I work out, I like to hear the sound - either of my breathing or the bar hitting the ground or my feet on the box - and try to notice and keep a consistent beat. I'm a hip hop head so maybe this is why I look for it. Either way, kettlebell swings are probably the easiest way to find rhythm in CrossFit movements. Also, they are a great way to reinforce good habits when jumping. So this workout gives us a ton of opportunity to use the kb swing to make other things better. Nobody cares about your ability to swing a thing over your head. Use it to help other stuff.
WHAT ABOUT THE MOVEMENTS
Kettlebell swing - jumping with a rhythm using a moderate+ weight
Run - monostructural movement done at a distance that has the flexibility to either be a sprint or a recovery
Comments on 201120
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