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WOD 3/25/13

Russian Kettlebell Swings: work for 30 seconds, rest 60-90 seconds. Complete 5 sets.

 

3 Rounds:

400m Run

15 Deadlift (225/155)

10 Strict Pull-Ups

 

The next Battle of The Boxes WOD will be tomorrow so you better be here!

 

CrossFit Lumberton is hosting their first competition on April 27th. You can read more here. Spots will fill up quickly so if you would like to compete you better sign up quick!

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Showing 12 comments
  • Scott
    Reply

    70#x4, 90#x1; 16:45 RX; 3:42 for 100 situps cash-out. Slow, but RX at least. Watching Friday Night Lights last Friday was fun. Seeing all that made me really want to be good at Crossfit. So much work to do though.

  • Neal
    Reply

    55×2 70×2 90×1

    11:21 RX Strict pull-ups are tough. After deadlifts they’re just awful

  • Brandon
    Reply

    Used a 35#KB. 15 reps on the first two rounds trying to count and keep time in my head. I thought “1 rep every two seconds isn’t bad…” then Neal started the clock. Ended up working for 45 seconds on one round because I zoned out. 110 reps total through 5 rounds.

    Tough trying to get back in the saddle. Scaled the WOD in every way, but just wanted to keep working to the finish. The pull-ups were nasty in this batting order. The traps, lats and remainder of the posterior are beat after the deadlifts.

    And the cold. Damn that north wind.

  • Clint
    Reply

    504 swings @ 55#
    9:41 on the metcon (subbed back extensions for DL)
    3:53 on the cashout

  • Clint
    Reply

    How about 104 swings. I’m pretty sure I wrote it wrong on the board too. Lack of oxygen early in the morning causes my brain not to function properly.

  • K Doubt
    Reply

    For the KB swings… [email protected]#, 19×[email protected] 55#, and [email protected] 70#

    16:26 WOD w/ 155# dL and a rainbow of colors for pullups (g, g/r, g/r/p)

    4:10 for the cash out.

    Awesome way to start off the week! Crossfit always makes the day better!

  • Dan
    Reply

    Made it up to the 90# kb during the swings.
    14:08 on the WOD rx’d.
    Made it through 65 ghd sit ups in 5 min

  • Braxton
    Reply

    55 x 3, 70 x 2
    11:52 WOD (RX)

    Cash out: 3:21
    Felt good to be back this morning despite the cold.

  • Josh T.
    Reply

    70#x1, 90#x4 btw 18-20 each set. 12:29 rx.

  • Grant
    Reply

    10:33 Rx
    23 x 2 @55#, 20 x 2 @70#, 23 @70#with a band.

  • Greg
    Reply

    15:something rx

  • Jordon
    Reply

    20 x 3; 21 x 1; 22 x [email protected]#
    12:25
    SU’s 4:11

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