Announcement: CrossFit Kinnick will only be having the 7:30am class on Labor Day (Monday). We will be closed the rest of the day. Have fun spending time with your family.
Today’s Workout:
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
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Today’s Workout:
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
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Here is Ron finishing up a 400m run.
Rest Day or do a Workout from earlier in the week that you haven’t done yet.
Mike and Val are back from Russia. It was fitting that their first workout back was “Helen,” with her 21 Kettlebell Swings. It looks like they did come back with some great kettlebell technique. (I especially like the jeans.)
Today’s Workout:
Front Squat 10-10-10-10-10 reps
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Here is Jodie doing Thrusters during a recent workout.
Today’s Workout:
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Substitutions: Scale to 1/2 or 1/4 as needed.
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On August 6th, Henry got his first muscle-up. On August 20th, he did a total of 36 muscle as part of the WOD. Awesome job Henry!!! Whose going to be the next one to get a muscle-up?
Today’s Workout:
For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps
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Here is Ron cranking out some GHD Sit-ups
Today’s Workout:
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
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Here is Brittany doing Pull-ups during a recent workout.
Today’s Workout:
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
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Here are Suzanne, Antosha, Lily and Hoby doing Wallball.
Rest Day or make-up a workout from earlier in the week.
Here is part of the 6pm class doing “Tabata Something Else.” Good job guys!!!
Today’s Workout:
Three rounds, 15-12- and 9 reps, for time of:
135 pound Thruster
Muscle-ups
Substitutions: Thrusters: 95#, 65#, or 45#. Muscle-ups: Pull-ups and Dips, 1 to 1.
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