Level 1 CrossFit:
3 Rounds for time
400 meter run
21x KB Swing
12 Pull Ups (or Assisted Pull Ups or Ring Rows)
All Levels CrossFit
3 Rounds for time
400 Meter Run
21x KB Swing (53/35#)
12 Pull Ups
Post thoughts times & scaling to comments.
Interesting Fact: The names of Popeye’s four nephews are Pipeye Peepeye Pupeye and Poopeye.
The End of the Year Challenge has started! Post the amount of days you will commit to each week for the rest of 2009 to comments (and to the Monthly Challenge Board in the gym). Together we can finish this year off right!
For more photos of “Helen” check out our FaceBook page…the entire roll is posted there: www.facebook.com/cfnoho
Afternoon Deadlifts…look at all those flat backs & neutral spines!
Shoulders behind the bar at the top!
Great job Reyna!
Frank’s starting to throw some weight around!
At CFNH you can deadlift a lot…
Or be on your way to lifting a lot! Great job Cristina!
Awesome job on ‘Helen’…”now I didn’t have a stop watch with me but I’m pretty sure it was under a minute!”
This wasn’t part of the WOD…but it’s fun to play around after class!
Todd’s helping the Level 1 Class get their Deadlift on…and is getting STRONG doing it!
Seriously…Everyone Should Deadlift!
Mother/Daughter Ring Rows! That is seriously too cool!
And now for the ‘light weight’ portion of our post…
Muscle Up Mike…good to have you back!
“Was my form Perfect?”
JPizzle’s smiling because not only did his Deadlift get a ton better…but he can finally do full range kipping pull ups…and is now in 4th place on the “Helen” record board!
See what I mean!
Tom is showing a perfect ‘American’ Swing…completely overhead with the KB pointing straight up ear in front of the arms and biceps next to the head! Fantastic!
Yeah…another great one at CFNH! PR’s everywhere…I’ve got to go in early to redo the record board…and that is a GOOD THING!
See you all Tuesday for something completely different.