Kippers and Swingers~

KB
20 minutes

• On the minute 20 KB Swing 16kg, when you are done, this is your rest, then begin
• On the next minute sit ups or plank rotation, back to swings

 

CFRV WOD
800 R
30 Muscle ups (4:1 ratio of pull ups/ring dips)
Scaled D2/L4 = 12 RNDS 10 pull up/10 ring dips
800 R

 

23:37 - let the fatigue begin, darned MU, just get it

Badger

• Your work out is our warm up.
• You train to look good, we train to kick your ass & still look good.
• Don't use a machine, become one.
• Blood is replaceable, Sweat is expected, Tears are optional.
• Forging Elite Fitness
• 3, 2, 1, GO

I do love CrossFit!

WOD
Badger
3 RFT
30 Squat cleans 65#
30 Pull ups
R 800

35:37 yowza.

Not sure I was going to make it through this one. Round 3 was a bruiser, but I took the remaining cleans one by one and trying to get on the pull up bar seemed impossible for the next few minutes. 95 degrees and already tired...but I felt great after recovery!

R800
30 HSPU - 35# plate & Abmat (damn! get lower) touched every time
R 800

10:58

Max Thruster
105, 110 failed

Max Front Squat 110 - while I was there...