Try us out. Register for one of our FREE CLASSES!

03.06.2010-Saturday-Day 5

9 minutes, max effort – kettlebell swings, active rest – barbell push press

2 minute rest

9 minutes, max effort – wall ball shots, active rest – push-ups

WOD format/rules:  for the first 9 minutes, swing the kettlebell (CF Standard swing) until you can no longer maintain the standard swing (swing until failure).  Upon puttting the kettlebell down, perform barbell push presses for rest, until you can no longer perform a push press.  Then proceed to swing the kettlebell, and repeat process until 9 minutes are up.  You must count kb swing reps only.  After your 2 minute rest, use the same format for wall ball shots, using push-ups for rest, only counting wall ball shots.

WOD criteria: 

1) 24kg kb for men, 16kg kb for women 

2) do not drop the kb/barbell, if you drop the kb/barbell or are unable to place the kb on the ground upright, you will be given a lighter kb and your score will be recorded as "modified" (no exceptions, no questions asked!)  Yes, that means if your kb falls over… you get the drift!

3) wall ball shots MUST hit appropriate target!  Once you are no longer able to reach the target or maintain continuous wall ball shots, you must move to push-ups (only counting the shots that actually hit the target!)

 

CF Pics 523 CF Pics 520 CF Pics 521

day 62 of the burpee/d-u challenge

crossfit.com

 

0 thoughts on “03.06.2010-Saturday-Day 5”

  1. kb swings, wall ball shots:
    Lori-112, 63
    Ken-110, 89
    Brendan-124, 103
    Lou-78,78
    Erin-122, 121
    Scott-145, 90
    Kat-117, 108
    Ro-112, 90
    Shannon-112, 57
    Lisa-169, 87 (20#, 12#)
    Charlie-145, 100
    CK-108, 82 (mod push-ups)
    DP-140, 108
    scaled up:
    Kevin-181, 125 (vest)

  2. kb swings, wall ball shots:
    Lori-112, 63
    Ken-110, 89
    Brendan-124, 103
    Lou-78,78
    Erin-122, 121
    Scott-145, 90
    Kat-117, 108
    Ro-112, 90
    Shannon-112, 57
    Lisa-169, 87 (20#, 12#)
    Charlie-145, 100
    CK-108, 82 (mod push-ups)
    DP-140, 108
    scaled up:
    Kevin-181, 125 (vest)

  3. kb swings, wall ball shots:
    Lori-112, 63
    Ken-110, 89
    Brendan-124, 103
    Lou-78,78
    Erin-122, 121
    Scott-145, 90
    Kat-117, 108
    Ro-112, 90
    Shannon-112, 57
    Lisa-169, 87 (20#, 12#)
    Charlie-145, 100
    CK-108, 82 (mod push-ups)
    DP-140, 108
    scaled up:
    Kevin-181, 125 (vest)

  4. kb swings, wall ball shots:
    Lori-112, 63
    Ken-110, 89
    Brendan-124, 103
    Lou-78,78
    Erin-122, 121
    Scott-145, 90
    Kat-117, 108
    Ro-112, 90
    Shannon-112, 57
    Lisa-169, 87 (20#, 12#)
    Charlie-145, 100
    CK-108, 82 (mod push-ups)
    DP-140, 108
    scaled up:
    Kevin-181, 125 (vest)

  5. kb swings, wall ball shots:
    Lori-112, 63
    Ken-110, 89
    Brendan-124, 103
    Lou-78,78
    Erin-122, 121
    Scott-145, 90
    Kat-117, 108
    Ro-112, 90
    Shannon-112, 57
    Lisa-169, 87 (20#, 12#)
    Charlie-145, 100
    CK-108, 82 (mod push-ups)
    DP-140, 108
    scaled up:
    Kevin-181, 125 (vest)

  6. kb swings, wall ball shots:
    Lori-112, 63
    Ken-110, 89
    Brendan-124, 103
    Lou-78,78
    Erin-122, 121
    Scott-145, 90
    Kat-117, 108
    Ro-112, 90
    Shannon-112, 57
    Lisa-169, 87 (20#, 12#)
    Charlie-145, 100
    CK-108, 82 (mod push-ups)
    DP-140, 108
    scaled up:
    Kevin-181, 125 (vest)

  7. The South Central Sectionals:
    WOD 1
    For time:
    Row 500m
    10 Squat Clean to Overhead (135/83lbs)
    10 Pullups (kipping or strict, chin clearly over the bar, full arm extension at bottom, no butterfly)
    Three rounds for time.
    20 minute time limit.
    WOD 3
    For time (20 minute cap):
    Run 250m
    25 Snatches (75/45lbs)
    25 Kettlebell Swings (55/35lbs)
    25 Overhead Squats (75/45lbs)
    25 Box Jumps (20″/16″)
    25 Sumo Deadlift High Pulls (75/45lbs)
    25 Wallballs (20#@10ft / 14#@8ft)
    25 Thrusters (75/45lbs)
    Run 250m

  8. The South Central Sectionals:
    WOD 1
    For time:
    Row 500m
    10 Squat Clean to Overhead (135/83lbs)
    10 Pullups (kipping or strict, chin clearly over the bar, full arm extension at bottom, no butterfly)
    Three rounds for time.
    20 minute time limit.
    WOD 3
    For time (20 minute cap):
    Run 250m
    25 Snatches (75/45lbs)
    25 Kettlebell Swings (55/35lbs)
    25 Overhead Squats (75/45lbs)
    25 Box Jumps (20″/16″)
    25 Sumo Deadlift High Pulls (75/45lbs)
    25 Wallballs (20#@10ft / 14#@8ft)
    25 Thrusters (75/45lbs)
    Run 250m

  9. The South Central Sectionals:
    WOD 1
    For time:
    Row 500m
    10 Squat Clean to Overhead (135/83lbs)
    10 Pullups (kipping or strict, chin clearly over the bar, full arm extension at bottom, no butterfly)
    Three rounds for time.
    20 minute time limit.
    WOD 3
    For time (20 minute cap):
    Run 250m
    25 Snatches (75/45lbs)
    25 Kettlebell Swings (55/35lbs)
    25 Overhead Squats (75/45lbs)
    25 Box Jumps (20″/16″)
    25 Sumo Deadlift High Pulls (75/45lbs)
    25 Wallballs (20#@10ft / 14#@8ft)
    25 Thrusters (75/45lbs)
    Run 250m

  10. The South Central Sectionals:
    WOD 1
    For time:
    Row 500m
    10 Squat Clean to Overhead (135/83lbs)
    10 Pullups (kipping or strict, chin clearly over the bar, full arm extension at bottom, no butterfly)
    Three rounds for time.
    20 minute time limit.
    WOD 3
    For time (20 minute cap):
    Run 250m
    25 Snatches (75/45lbs)
    25 Kettlebell Swings (55/35lbs)
    25 Overhead Squats (75/45lbs)
    25 Box Jumps (20″/16″)
    25 Sumo Deadlift High Pulls (75/45lbs)
    25 Wallballs (20#@10ft / 14#@8ft)
    25 Thrusters (75/45lbs)
    Run 250m

  11. The South Central Sectionals:
    WOD 1
    For time:
    Row 500m
    10 Squat Clean to Overhead (135/83lbs)
    10 Pullups (kipping or strict, chin clearly over the bar, full arm extension at bottom, no butterfly)
    Three rounds for time.
    20 minute time limit.
    WOD 3
    For time (20 minute cap):
    Run 250m
    25 Snatches (75/45lbs)
    25 Kettlebell Swings (55/35lbs)
    25 Overhead Squats (75/45lbs)
    25 Box Jumps (20″/16″)
    25 Sumo Deadlift High Pulls (75/45lbs)
    25 Wallballs (20#@10ft / 14#@8ft)
    25 Thrusters (75/45lbs)
    Run 250m

  12. The South Central Sectionals:
    WOD 1
    For time:
    Row 500m
    10 Squat Clean to Overhead (135/83lbs)
    10 Pullups (kipping or strict, chin clearly over the bar, full arm extension at bottom, no butterfly)
    Three rounds for time.
    20 minute time limit.
    WOD 3
    For time (20 minute cap):
    Run 250m
    25 Snatches (75/45lbs)
    25 Kettlebell Swings (55/35lbs)
    25 Overhead Squats (75/45lbs)
    25 Box Jumps (20″/16″)
    25 Sumo Deadlift High Pulls (75/45lbs)
    25 Wallballs (20#@10ft / 14#@8ft)
    25 Thrusters (75/45lbs)
    Run 250m

  13. Those sectional WOD look good. I hope your sectionals are similar aas you will kick *ss J9!!
    On another note, I am not sure if anyone may be interested in ridding with me. I am going to register to ride in the 10th Anniversary Ride for Autism. My brother is going to register with me as well. You can choose to ride between 12 and 25 miles. here is the link if anyone is interested. http://www.ride4autism.org it is June 12th in Lincroft, NJ

  14. Those sectional WOD look good. I hope your sectionals are similar aas you will kick *ss J9!!
    On another note, I am not sure if anyone may be interested in ridding with me. I am going to register to ride in the 10th Anniversary Ride for Autism. My brother is going to register with me as well. You can choose to ride between 12 and 25 miles. here is the link if anyone is interested. http://www.ride4autism.org it is June 12th in Lincroft, NJ

  15. Those sectional WOD look good. I hope your sectionals are similar aas you will kick *ss J9!!
    On another note, I am not sure if anyone may be interested in ridding with me. I am going to register to ride in the 10th Anniversary Ride for Autism. My brother is going to register with me as well. You can choose to ride between 12 and 25 miles. here is the link if anyone is interested. http://www.ride4autism.org it is June 12th in Lincroft, NJ

  16. Those sectional WOD look good. I hope your sectionals are similar aas you will kick *ss J9!!
    On another note, I am not sure if anyone may be interested in ridding with me. I am going to register to ride in the 10th Anniversary Ride for Autism. My brother is going to register with me as well. You can choose to ride between 12 and 25 miles. here is the link if anyone is interested. http://www.ride4autism.org it is June 12th in Lincroft, NJ

  17. Those sectional WOD look good. I hope your sectionals are similar aas you will kick *ss J9!!
    On another note, I am not sure if anyone may be interested in ridding with me. I am going to register to ride in the 10th Anniversary Ride for Autism. My brother is going to register with me as well. You can choose to ride between 12 and 25 miles. here is the link if anyone is interested. http://www.ride4autism.org it is June 12th in Lincroft, NJ

  18. Those sectional WOD look good. I hope your sectionals are similar aas you will kick *ss J9!!
    On another note, I am not sure if anyone may be interested in ridding with me. I am going to register to ride in the 10th Anniversary Ride for Autism. My brother is going to register with me as well. You can choose to ride between 12 and 25 miles. here is the link if anyone is interested. http://www.ride4autism.org it is June 12th in Lincroft, NJ

Leave a Comment