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
Post time to comments.
Today’s Workout:
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
Post time to comments.
RDOGG says: AS RXED: 21:15……THE BURPEES WERE BEYOND INSANE…..NICKIE AND I WILL BE IN 2MRW……RD
Danny says: 27:53
Only thing not rx’d was 6 rugs for HSPU.
so tired…
Julianne Kinnick says: Sadie: 11:30 (9-55# SP, 12 pullups blue, 15 KBS 26#,18 situps, 21 burpees,
Ken Jr: 8:10 (9-85# SP,12 pullups, 15 KBS 35#, 18 situps, 21 burpees)
Chris P: 16:19 (15-75# SP, 20 pullups, 25 KBS 35#, 30 situps, 21 burpees)
Jonathan: 30:16 (10 rugs)
Janice: 7:13 (40#, green, 9-12-15-18-21)
John M: 11:26 (75#, green, 9-12-15-18-21)
Dorothy: 10:12 (” “)
Pat: 12:15 ( 4 rugs, 1/2 reps)
Danny: 27:54 (6 rugs)
David: 12:29 (6 rugs, 1/2 reps)
Patty: 30 pull ups, 25 push ups, 15 ?, 30 situps
Lily: 13:37 (1/2, 55# SP, green, 35# KBS)
Dawn: 14:37 (21, 8kg KBS RPV)
Chris G: 19:15 (1/2)
Jake: 27:54 (75# SP)
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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Julianne Kinnick says: Ron:135,135,135,145,150
Jona: 133,133,143,143
Chris P: 85,90,90,95,100
Val: 60,60,60,50,60
Jeff: 85,85,85,85,85,65,65,65,65
John A: 85,95,95,95,100,105
Julianne Kinnick says: Nan:89,89,89,89,89
Mom: 30,30,30,35,40
Dawn: 40,40,40,40,40
Danny: 105, 105,105,110,115
John O: 90,100,100,105,110
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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Julianne Kinnick says: Patty: 37:10 (1 mile, 100 pullups, 85 pushups, 100 AS)
Jeremy: 28:36 (25 pullups, 50 pushups, 75 AS)
Nick: 39:23 (1 mile, 50,100,150)
Veronica: 11:33 (400 m, 25 ring rows, 50 ring pushups, 75 AS)
Chris P: 46:49 (1/2)
Hobie: 12:05 (400 m, 25,50,75)
John O: 20:11 (400 m, 25,50,75)
Ron: 46:41 (rx’d)
Danny: 1:01:03 (Rx’d)
Jeff: 16:10 (400,25,50,75)
Victor: 1:04:03
Harold: 35:07 (400m, 25 green, 100,100)
Andrew: 59:07 (Rx’d)
Antosha: 32:12 (1 mile, 25,50,75,400 m)
Susanne: 14:52 (400m row, 25 green, 50 ring pushups, 75 AS, 400m row)
Jonathan: 25:41 (1/2)
Benny: 55:33 (100 pullups blue, 110 pushups, 120 AS)
Henry: 55:27 (Rx’d)
John A: 49:56 (blue, 50,100,150)
Beverly: 41:40 (400m, 50 ring row, 100 ring pushups, 100 AS, 400m)
Brittany: 37:30 (1 mile, 50 blue, 75, 100, 400 m)
Janice: 24:18 (400m, 25 blue, 50 ring, 75)
Ken Jr: 20:30 (400m,50,50,75)
Jason: 1:02:44 (Rx’d)
Dorothy: 24:51 (400m, 50 rows, 75 ring pushups, 100)
John M: 31:32 (400m, 55 ring row, 75 ring push up, 100 AS)
Tommy: 22:06 (400m, 30 pu green, 50 pushup, 75 AS)
Jake: 50:05 (ring pu)(shoulder problems)
HEY GUYS, SORRY RE: NO SHOWING RECENTLY…..WORKS BEEN HECTIC AND NICKIE’S BEEN SICK…..RD
No worries Ron. See u when you come up for air.
Benny: 13:39 (7 pull ups, 7 dips, 45# HPC)
Danny: 26:11 (7 pull ups, 7 dips, 95# PC)
Michael C: 12:43 (Blue, 7 pull ups, 7 dips, 45# HPC)
Nick: 14:20 (7 pull ups, 7 dips, 45# HPC)
Chris G: 15:46 (7 pull ups, 7 dips w/band, 45# HPC)
Mary O: 12:40 (20 AS, 7 body rows, 7 MOD dips, 10 reps PVC)
John O: 23:07 (7 pull ups, 7 dips, 65# HPC)