Wednesday, September 9, 2009

Into the Swing!!

Practice any gymnastic movement for 25min
eg, Kips, ring work etc....

Then

10 kettlebell swings, 24kg/16kg
30m Walking Lunge, 15kg/10kg plate overhead
100m sprint
9 kettlebell swings, 24kg/16kg
30m Walking Lunge, 15kg/10kg plate overhead
100m sprint
8 kettlebell swings, 24kg/16kg
30m Walking Lunge, 15kg/10kg plate overhead
100m sprint
All the way down to....
1 kettlebell swing, 24kg/16kg
30m Walking lunge, 15kg/10kg plate overhead
100m sprint

Refer http://crossfitpenrith.blogspot.com/2009/07/into-swing.html#comments

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8 comments:

  1. CrossFit PenrithSeptember 9, 2009 at 11:38 AM

    Great work from the morning crew today. Wish I was there to see Sarah's first "as Rxd" well done Sarah

    ReplyDelete
  2. DCSeptember 9, 2009 at 11:39 AM

    WALKED ACROSS THE LINE OF COMMITMENT JUST AFTER 7AM AND STUMBLED BACK OUT AFTER 8...
    KNEES TO GROUND ON THE LUNGES AND HAVE THE BRUISES TO PROVE IT. ALONE ON THAT COLD CONCRETE DRIVEWAY..
    TIME 33:03

    ReplyDelete
  3. DCSeptember 9, 2009 at 11:41 AM

    PS. AS RXD...24 KB/ 15 PLATE

    ReplyDelete
  4. AnonymousSeptember 9, 2009 at 11:58 AM

    Purrjo said...

    37:48 (12kg KB, 10kg plate)

    Holding that 10kg plate overhead really hurts! And my knees are red raw. I am definitely getting knee pads!

    Congrats to Sarah on her first "as Rxd" - WAY TO GO!!!

    Great sound effects Daniel !!!

    ReplyDelete
  5. DanielSeptember 9, 2009 at 12:11 PM

    20kg KB Swing/15kg Plate

    Time: 52:08

    What a killer workout!!
    Many thanks to Sarah, Jo & Jody for encouraging me through the last couple of rounds. It all helps!!

    ReplyDelete
  6. Troy "Dot com"September 9, 2009 at 7:56 PM

    Damn hamstring :(.
    After a long 12 hour day at work I was pumping myself up all day for this WOD. 38:?? :( had the 15kg plate above for 4 or 5 rounds but after that my hamstring just tightened up and said NO :(

    ReplyDelete
  7. UnknownSeptember 9, 2009 at 11:21 PM

    That was a tough workout, finished in 35.05. Thanks Amanda for asking me the question, looking forward to round 2. Thanks Nerida for giving me something to chase, moving forward in leaps and bounds. Troy, this was your first workout as R.xd at CFP, i remember the workout well, we had Daniel come down to check out CFP that night.

    ReplyDelete
  8. NERIDASeptember 13, 2009 at 9:04 PM

    Wow! Just as tough as I remembered it being before! My legs were like bags of concrete!
    Thanks for the tough competition guys and the smart come backs Jody, great work all!
    40:11 As RXD

    ReplyDelete

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