kb swings

Near Miss

8×3 back squat. Select a weight around 85% 1RM and stick with it throughout. For time: 400m Run 40 KB swings (53/40) 40 sit ups 40 push ups 400m Run BUT MAKE SURE YOU GO BELOW PARALLEL FOR BETTER TRAINING EFFECT PLUS ITS A LOT HARDER ! FRONT SQUAT, BACK SQUAT, OVERHEAD SQUAT AND DEAD […]

The Looking Glass

Amrap 5: 21-15-9 KB swings (53/40) OHS (105/85) Box jump (30/24) Rest 5 min Amrap 5: 21-15-9 KB swings (53/40) OHS (75/55) Box jump (24/20) Photo c/o Maria Pete (email: mybeautifulphotos@hotmail.com)

Chiseled

5 sets: Bench press x 4 Rest 30 sec Single Arm Bent Over DB Row x 6 each arm Rest 90 sec For time: 1000m row Followed by: 5 rounds of: 20 KB swings (53/40) 10 ring dips It’s this coming weekend!!! Sign up soon!! Limited spots! Photo c/o CrossFit Gymnastics Lead Coach Chuck Bennington […]

Earned

3 sets not for time: 3 bar muscle ups (or scale) 7 KB snatch each arm 10 box jumps AFAP “Helen” CrossFit Benchmark 3 rounds for time: 400m Run 21 KB swings (53/35) 12 pull ups ***** The Friday, November 3, 6:30am class is cancelled.  We are sorry for the inconvenience***** Attention Volunteers for Hammer&Chisel […]

Triple Threat II

Take 10 minutes to warm up to 80-90% of your 1RM Front squat. 3-3-3-3-3 Front squat Rest 2-3 min Emom 15: Min 1- 10 dips Min 2- 10 T2B Min 3- 15 KB swings Video c/o CrossFit.Com