Three rounds for time of:
10 push-ups
20 kettlebell swings (men 1.5 pood - 54# / women 1 pood - 36#)
30 medicine ball cleans
40 double unders (if you can't do double unders, do 160 singles)
Bring your jump ropes, if you have them - I'll bring my two as well. We will cover med ball cleans and kb swings in class but also watch the videos below for correct technique.
http://media.crossfit.com/cf-video/CrossFit_KBSwings.wmv
http://media.crossfit.com/cf-video/CrossFit_MBCleans.wmv
9 comments:
Awesome! Lookin forward to it!!!!
back for VEGAS! The best part of the trip was Crossfit Las Vegas. My arms are super tight. looking forward to this workout!
super!
Welcome back!
Good grief that was exhausting! Double unders under duress is hard :(
My legs feel like jello!! Good workout, however!
I feel like I didn't make every second count....
I didn't go to the gym this morning like I normally do, thinking that maybe if I gave all my energy to CF that the workout we be better; that I'd have more endurance, but I really don't see or feel it.
When will I get better at this??? Ever??? Oh well, I still love it!
Jenn, you're a supa star! You're supposed to be challenged at each workout, otherwise you're not working hard enough. I think everyone would agree that you're doing awesome!
Those double unders really add a difficult element to the WOD don't they?
I really want to get the rowers and GHDs in so we can mix it up even more.
Don't sweat it Jenn, you did awesome today. The beauty of the WODs is no one is ever good at all of them. Everyone has their weaknesses and they all get exposed and consequently addressed in the WODs.
Also, if you are keeping the intensity up, it NEVER gets better! That's the whole idea. When you get fitter, the weight goes up until you are no longer scaling and your times just get faster. You should ALWAYS be operating at the edge of your capability - that's what continues to elicit the positive metabolic response in your body.
Hello guys! what a great way to start the week...I am tight all over...my arms are from saturdays workout in vegas. my legs too feel like jello, don't see a long run this evening being anticipated.
Jenn, You are doing fine! time will come and you will see good results(I should tell that to myself, I keep complaining.lol)
Don, I will email them pictures tonight sometime as it is my last day off...
Not going to be here next monday, I will be in Florida, going to Crossfit Victory in Tampa. will trade a shirt for a workout. sucks I think their shirts are in back order....
see you all wednesday....
GREAT WORKOUT!!!(damn double unders)
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