Category Archives: Duration

Kettlebell Swings, Deadlifts

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This is a shorter version of the 500 Kettlebell Swing workout (only 300 swings).  For time do 3 rounds of the following:

  • 10 x Kettlebell Swings @ 24kg + 3 x Deadlifts @ 110kg
  • Rest 1 minute
  • 15 x Kettlebell Swings + 3 x Deadlifts @ 110kg
  • Rest 1 minute
  • 25 x Kettlebell Swings + 2 x Deadlifts @ 110kg
  • Rest 1 minute
  • 50 x Kettlebell Swings + 2 x Deadlifts @ 110kg
  • Rest 3 minutes

Results: 34:57.

SRCF WOD from 4.6.2016

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For time do one round of:

  • 1 mile Run
  • 16 x Chest to Bar Pullups
  • 16 x Hand Release Pushups
  • 16 x Goblet Squats @ 24kg
  • 16 x weighted GHD with 15lb plate (behind head)
  • 16 x Kettlebell Swings @ 24kg
  • 16 x Wall Balls @ 9kg
  • 16 x Burpees
  • 1 mile Row

Results:  This is the modified version I used, the RX version included heavier weights.  Great workout, really hard.  Finished in 24:58.  Did the run in under 7 minutes, probably around 6:45.

Crossfit Games Regional Event 2 Workout Modified

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Worked on my ring muscle up progressions… false grip hang, ring pullups, ring kipping.

AMRAP in 20 minutes of:

  • 4 x Bar Muscle Ups
  • 7 x Handstand Pushups
  • 12 x Dumbbell Snatch @ 50lbs (22kg)

Results:  Had to quit after 6 rounds plus 4 muscle ups, 7 HSPU and 3 Snatches because I tore my skin on my right hand doing muscle ups.  I think it was at the 15 minute mark.  Second time this has happened here :-(.  First time was about a week ago where I tore a piece of my palm doing muscle ups.  Must be something with the new bars.