Run swing throw

Wednesday 110720

A: Turkish Get-Up Practice


For time:

400-meter Run
21 Kettlebell Swings (Post-Elements: 16kg/12kg, Black Box: 24kg/16kg, Advanced: 32kg/24kg)
21 Wall Balls (Post-Elements: 14#/10#, Black Box and Advanced: 20#/14#)
400-meter Run
15 Kettlebell Swings
15 Wall Balls
400-meter Run
9 Kettlebell Swings
9 Wall Balls

C: Tabata Pull-Ups

Overtraining vs. under recovery
What is a hero WOD?
The diets of others
How to keep bad moods from taking you over
Playing ball: A theory of evolution

April on rope climb at her previous CF gym down in Charlotte, NC.

(Photo courtesy Mie Greenberg.)

* * * * *
What’s on deck for Thursday’s WOD classes:

A: Deadlift 3-3-3

B: WOD: “J.T.” (Compare to 110407)

21-, 15-, 9- (Post-Elements: 15-, 12-, 9-) reps of:

Handstand Push-ups
Ring Dips

C: 2-Minute AMRAP: Box Jumps


  • Ray Levitt

    We have to run 400 meters, 21, 15, and 9 times? 😉

    • [At the meeting to lock down this month’s programming:]

      Me: Then Wednesday’s WOD is a 21-15-9 of 400m run, kettlebell swing and wall ball.

      Hari: Isn’t everyone going to think you mean ‘run 21 400’s?’

      Me: Nobody’s going to think that.

      +1 Hari.

      • Richard

        Awesome. 🙂

      • brad s.

        my favorite is the likely apocryphal story of the marine who understood ‘karen’ as ‘150 wallballs, four times’ … and then went off and did just that.

  • Craig p

    Really?? 400 meters 45 times??

  • Richard

    A. NM
    B. 11:33 Rx’d
    C. 1

  • daryl


  • jenntang

    13:06 Adv Rx

  • Aaron

    11:34 BB Rx’d

  • Meagan

    17:05 P.E.

    Ouch. What can I say, wall balls are my nemesis.

  • Alex

    10:37 BB rx’d

    • Cassie

      wow 6:15 was awful today eh?

  • Stephanie

    april introduced me to crossfit!!!
    sweet rope climbing pic!

    11:01 today (i think? forgot to jot it down from the whiteboard before i left).
    @16kg KBs & 10lb WBs

  • Cassie

    13:50 BB RX’d…feels good to write that!

    • Richard

      You rocked it!

    • Sam G

      12:20 advance rx this one was for you punk, don’t go there again!

  • Seth

    14:30 BB RX

  • Akash

    A. 53lb Barbell TGU (which are way fun, thanks for the help Sara!)
    B. 10:34 BB Rx’d
    C. Score of 2, started at 4 a round but fatigued…

    • Akash

      Totally mean “13:34 BB Rx’d” for B, my bad

  • Justin Katz

    14:06 Black Box RX’D

  • Paul B.

    12:31 BB rx’d

  • Ray Levitt

    11:22 BB Rx, 24 kg KB.

  • 18:43 RX’d

    I heard the time somewhere between falling backwards and hitting the floor, so it might be a few seconds off. I know I was last, and I know that if it wasn’t for the running, the kettle bell swings, or the wall balls, I would’ve crushed this damn WOD.

    There’s always tomorrow…

    • Richard


    • Cassie

      ROFL, I burst out laughing after reading this, my co-workers think I’m nuts, nice Reis!

  • Sara

    12:30 advanced rx’d

  • Playing catch-up:

    Amanda: 9:13 (subbed 65# power snatch)

  • Jeff

    tgu: 1 rep each arm, 20 kg, 28 kg, 32 kg

    2 pood, wall balls to ceiling beam

    tabata pull ups
    8/8/8/8/6/6/6/7 = 57

    • Jeff

      run to the end of the courtyard (~270m)

  • Sam G

    Turkish Get ups: 24kg each arm, 28kg, each arm, 32 each arm

    12: 20 advance Rx 2 pood, ball to ceiling beam

    Tabata sit ups instead of pull ups


  • Matt M

    A) Turkish get ups: 24kg each arm x 5
    B) 9:44 Advanced Rx, 2 pood, ball to ceiling beam
    C) Tabata PU – 12, 10, 7, 6, 6, 6, 6, 6

  • Annie

    13:22 (14 WB, 20 Kg KB)

  • Avery


    (sub row for lack of running shoes, 32 kg swings Russian style)

    • jim

      32kg – i like you.

  • Eric

    TGU: using 25 lbs., 1pd, then 24 kg

    WOD: 11:19 Advanced

    Tabata situps w/Annie: 11

  • Jay

    TGU: 24KG
    WOD: 9:21, Advanced 32KG KB 20lb WB
    strict fat bar tabata pullups: 4 every round

  • drake

    9:21, 1.5 pood, row 400 m.

  • Steve Slo

    TGU: 16kg-20kg-24kg-24kg
    WOD: 13:14 (BB rx)
    Tabata Pull-ups: 6,5,4,3,3,3,3,3

  • Mike K

    11:12 with the 40 kg

  • JamesA

    I did some TGU’s – they don’t seem hard, just awkward
    13:59 as Rx’d (20lb ball / 24kg bell)
    6/4/4/3/3/3/3/4 pull ups with a band.

    I should mention, I bought a 50lb kettlebell that got delivered today, but Amazon delivered it to my office instead of my apartment. The cardboard box was in tatters and looked highly suspicious. The package delivery guy was NOT happy, and neither was I lugging it home.