Here is Nan doing shoulder presses in a recent workout.

Rest Day

Monday was Megan’s last day at CrossFit Kinnick this year. She is starting in the Fall at San Diego State as a goalkeeper. Good Luck and we hope to see you next summer!!!

Here is Megan and her mom Beverly warming up with our old friend the PVC pipe.

Today’s Workout:

45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

Post time to comments.

Here is some of our 6:00pm class doing sit-ups.  Good job guys!!!

Today’s Workout:

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Today’s Workout:

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

Josh has been learning to do a backflip. Here is an attempt from his second day. Looking good!!! (He gets a little excited afterward)

Today’s Workout:

Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

Here and Mike and Val during “Michael”. They will be gone to Russia for 3 weeks, and hopefully will bring back the secrets of the Kettlebell Masters. We’re counting on you guys!!!

Today’s workout:

30 Muscle-ups for Time.

Substitutions: 100 Pull-ups and 100 Dips, or 30 Pull-ups and 30 Dips, or 60 Ring Rows and 60 Ring Push-ups.

Rest Day

That was not a typo.  15K. (I just cried a little bit on the inside.)

Here are Beverly, Dorothy, and Mary on the Rowers.

Today’s Workout:

Run 15K

Substitutions: Run 10k, 5k, or a mile, or 4×800m repeats, or a 5k row.

Here are Ron and Nickie on the Rings

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

Post time to comments.

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.