5 rounds for time of:
200M Sprint
Max Kettlebell Swings (55#/70#)
Rest 2 minutes between rounds. Your score will be the total Kettlebell Swings completed. Kettlebell swings must be completed in succession without dropping the KB. Rest can be taken with the bell in hand, but once it touches the floor you are finished with that round.
Community Notes:
We had a great turn out for our new 7AM Monday Class, thanks to all the early risers! In continuation of our updated schedule we are offering a 6AM class tomorrow and all Tuesdays going forward.
CrossFit Explode in West Chester is hosting this weekends Open Sectional WOD 11.6. If you cannot make it to our session on Thursday please go out and support CF Explode!
Quote:
“Honest disagreement is often a good sign of progress.”
-Mahatma Gandhi
Results:
Katie F: 69 (26#)
Denise: 64 (35#)
Melanie: 60 (45#)
Andrea: 55 (18#)
Steph: 60 (Rx)
Todd: 47 (Rx)
Laura: 65 (Rx)
Melinduh: 53 (Rx)
Vinny: 64 (Rx)
Clay: 62 (Rx)
Jon: 74 (55#)
Tony: 83 (Rx)
Rob Ph: 87 (55#)
Karen: 53 (35#)
Kathleen: 111 (35#)
Dorothy: 45 (Rx Russian)
Killa: 103 (45#)
JZ: 51 (55#)
Jessie: 85 (18#)
Nicole G: 67 (26#)
Shoeless: 41 (Rx)
Megs: 50 (45#)
Kevin: 29 (Rx)
Nikki: 100 (35#)
Kim L 72 (35#)
Kim G 62 (35#)
Bekah 44 (45#)
Meghann B 39 (45#)
Nina 30 (Rx)
Charles 62 (53#)
Jay E 81 (Rx)
Steve K 64 (45#)
Lindsey 76 (35#)
Mimi 84 (26#)
Chris 95 (35#)
Kara 92 (35#)
Arthur 98 (53#)
Kristin T. 100 (45#)
Shawn 69 (70#)
Jess C. 95 (35#)
Jess S. 101 (26.5#)
Rob P. 35 owie (70#)
Nicole S. 116 (35#)
Justin W. 104 (35#)
Paul 80 (70#)
Cindy 48 (35#)
Ken 133 (35#)
Miranda 83 (65# SDLHP)
Pooch 89 (35#)
Tim G. 54 (70#)
Justin K. 148 (35#)
Cline 81 (45#)
Sheng Ching 95 (35#)
Jason B. 95 (70#)
200M Sprint
Max Kettlebell Swings (55#/70#)
Rest 2 minutes between rounds. Your score will be the total Kettlebell Swings completed. Kettlebell swings must be completed in succession without dropping the KB. Rest can be taken with the bell in hand, but once it touches the floor you are finished with that round.
Community Notes:
We had a great turn out for our new 7AM Monday Class, thanks to all the early risers! In continuation of our updated schedule we are offering a 6AM class tomorrow and all Tuesdays going forward.
CrossFit Explode in West Chester is hosting this weekends Open Sectional WOD 11.6. If you cannot make it to our session on Thursday please go out and support CF Explode!
Quote:
“Honest disagreement is often a good sign of progress.”
-Mahatma Gandhi
Results:
Katie F: 69 (26#)
Denise: 64 (35#)
Melanie: 60 (45#)
Andrea: 55 (18#)
Steph: 60 (Rx)
Todd: 47 (Rx)
Laura: 65 (Rx)
Melinduh: 53 (Rx)
Vinny: 64 (Rx)
Clay: 62 (Rx)
Jon: 74 (55#)
Tony: 83 (Rx)
Rob Ph: 87 (55#)
Karen: 53 (35#)
Kathleen: 111 (35#)
Dorothy: 45 (Rx Russian)
Killa: 103 (45#)
JZ: 51 (55#)
Jessie: 85 (18#)
Nicole G: 67 (26#)
Shoeless: 41 (Rx)
Megs: 50 (45#)
Kevin: 29 (Rx)
Nikki: 100 (35#)
Kim L 72 (35#)
Kim G 62 (35#)
Bekah 44 (45#)
Meghann B 39 (45#)
Nina 30 (Rx)
Charles 62 (53#)
Jay E 81 (Rx)
Steve K 64 (45#)
Lindsey 76 (35#)
Mimi 84 (26#)
Chris 95 (35#)
Kara 92 (35#)
Arthur 98 (53#)
Kristin T. 100 (45#)
Shawn 69 (70#)
Jess C. 95 (35#)
Jess S. 101 (26.5#)
Rob P. 35 owie (70#)
Nicole S. 116 (35#)
Justin W. 104 (35#)
Paul 80 (70#)
Cindy 48 (35#)
Ken 133 (35#)
Miranda 83 (65# SDLHP)
Pooch 89 (35#)
Tim G. 54 (70#)
Justin K. 148 (35#)
Cline 81 (45#)
Sheng Ching 95 (35#)
Jason B. 95 (70#)
If I'm sort of in between 45 and 53, should I stick with 45 or go to 53 in this wod? I can do 10-15 unbroken with the 53 most of the time.
ReplyDeleteThat is, is this a wod to push the weights (as noted by the heavy RX weight), or is it one where intensity is more important?
Chucky....
ReplyDeleteDoing 50 unbroken every set is missing the point. Work under durress. Go heavy if you can get 15 a round and when 15 comes, squeeze the bell a little harder and get more reps!!! If you are below 10 reps per swing, drop weight and go for more. With the 70, I would be shooting for 20 a round but realistically getting 14.6.
Good Morning
ReplyDelete6am Results
Kim L 72reps, 35#bell
Kim G 62, 35#
Bekah 44, 45#
Meghann B 39, 45#
Nina 30, 55#
Charles 62, 53#
Jay E 81, 70#
all coaches will say this, but make sure you're going all out on those sprints! Even though they may not "show up" in the results, this is training, not competition and coming in from a max effort sprint vs. an 85% run is very different
ReplyDeletealso, tip of the day: if you have long enough fingers, try a hook grip on the kb to maintain that hold
9:30 results:
ReplyDeleteSteve K 64 reps, 45 lbs
Lindsey 76 reps, 35 lbs
Mimi 84 reps, 26 lbs
Chris 95 reps, 35 lbs
Kara 92 reps, 35 lbs
good job everyone, welcome back mimi!
i could not agree more with plentus. this is training and what we are training for is work under stress. when you are in minute 14 of the filthy 50, you can continue to push or you can take a break and watch the clock tick.
ReplyDeletewhen you do not go all out on your run, you are effectively resting. NOT the point of this workout. when we did something similar with the deadlift, i heard people saying well if i sprinted, i would not get any...that is EXACTLY the point. what is your work capacity when you are toast. if you are not sprinting, you will never know.
the tought of picking up that kb should make you sick. your first rep should feel like the 50th in any other set. do it like this and you will improve.
6:30 - "Egg rolls for reps"
ReplyDeleteput comments for kb weights, here are my guesses:
Arthur 98 (53#)
Kristin T. 100 (45#)
Shawn 69 (70#)
Jess C. 95 (35#)
Jess S. 101 (26.5#)
Rob P. 35 owie (70#)
Nicole S. 116 (35#)
Justin W. 104 (35#)
Paul 80 (70#)
Cindy 48 (35#)
Ken 133 (35#)
Miranda 83 (65# SDLHP)
Pooch 89 (35#)
Tim G. 54 (70#)
Justin K. 148 (35#)
Cline 81 (45#)
Sheng Ching 95 (35#)
Jason B. 95 (70#)
WOW, what a workout! You guys definitely gave it your all and then some. From those who handled the 70 pounders to those who may have gone lighter but got serious reps, bravo. The last round was especially cool to watch as most of you got higher reps on the 5th round compared to the 4th. Special shoutouts to Justin W. and Pooch who are back from hiatus (Pooch ran the Boston Marathon in just over 4 hours and hopefully will comment on his experience to show how CF fit into his improved recovery) and welcome to Justin K. for his first class of many!
I wish I could say I put up 80 at 70#, but I did 55#.
ReplyDelete