kb swings

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

RBI

3 sets For max reps: 1 minute max wall balls (20/14) 1 minute max box jumps (24/20) 1 minute max KB swings (53/40) 1 minute max cal row 1 minute max push press (95/65) 1 minute rest Atomic CrossFit Hammer & Chisel 2017 If you are an avid CrossFitter, we’re pretty sure that this will […]

Pass Interference

E2M 16: Back squat x 2 (heavy) Amrap 6: 3 squat cleans (135/95) 6 pull-ups 12 KB swings (70/53) Check out this article below pulled from The Best Kept Secret: Why People Have To Squat Differently Credit to https://themovementfix.com “Athlete’s won’t squat the same, and they SHOULDN’T! I hope I shed some light on the WHY. […]

Team WOD #1,000,001 part deux

Teams of 2-3, For time complete: 60 KB Swings (two can work if teams of 3) 800m (together) —————— (one person working at a time) 6 Rope Climbs 60 GHD Sit-ups or MedBall Sit-ups (20/14) 60 Toes-2-Bar 60 GHD Sit-ups or MedBall Sit-ups (20/14) 6 Rope Climbs —————— 800m Run (together) 60 Thrusters (95)(65) (two […]