Friday 091113

Wednesday 230719

Wednesday 230719

For time:
Run 800 meters
Then, 5 rounds of:
   2 strict ring muscle-ups
   4 strict handstand push-ups
   8 kettlebell swings
Then, run 800 meters

♀ 1.5-pood kettlebell
♂ 2-pood kettlebell Post time to comments.

Scaling:
Beginner-level athletes should choose pulling and pushing exercises that push the limits of their current capabilities without going to failure. Reduce the load on the kettlebell.

Intermediate Option:
For time:
Run 800 meters
Then, 5 rounds of:
   1 strict ring muscle-up
   3 strict handstand push-ups
   8 kettlebell swings
Then, run 800 meters

♀ 1-pood kettlebell
♂ 1.5-pood kettlebell

Beginner Option:
For time:
Run 400 meters
Then, 5 rounds of:
   2 ring rows
   4 assisted push-ups
   8 kettlebell swings
Then, run 400 meters

♀ 15-lb kettlebell
♂ 26-lb kettlebell

Monday 211220

Monday 211220

Pyramid Double Helen
For time:

Run 1,200 meters
63 kettlebell swing
36 pull-ups
Run 800 meters
42 kettlebell swings
24 pull-ups
Run 400 meters
21 kettlebell swings
12 pull-ups

♀ 16-kg KB ♂ 24-kg KB

Post time to comments.
Compare to 200820.

Scaling:
Reduce the load on the kettlebell and modify the movements in order to complete the workout in 20 minutes or less.

Intermediate Option: For time:
Run 1,200 meters
45 kettlebell swing
27 pull-ups
Run 800 meters
30 kettlebell swings
18 pull-ups
Run 400 meters
15 kettlebell swings
9 pull-ups

♀ 16-kg KB ♂ 24-kg KB

Beginner Option:
3 rounds for time of:
Run 400 meters
15 kettlebell swings
9 jumping pull-ups

♀ 8-kg KB ♂ 12-kg KB

Saturday 240210

Saturday 240210

For time:
40 kettlebell swings
40 knees-to-elbows
800-meter run
30 kettlebell swings
30 knees-to-elbows
800-meter run
20 kettlebell swings
20 knees-to-elbows
800-meter run
10 kettlebell swings
10 knees-to-elbows

♀ 35 lb
♂ 53 lb

Post time to comments.

Scaling:
Today we have a longer chipper-style workout. Expect the kettlebell swings and knees-to-elbows to play off of each other in an interesting way. Use a kettlebell that allows you to perform each section in 2 sets or less. You should always be able to complete at least 5 knees-to-elbows throughout the workout. Aim to complete each run in 5 minutes or less. Work hard and have fun today.

Intermediate option:
For time:
40 kettlebell swings
40 knees-to-armpits
800-meter run
30 kettlebell swings
30 knees-to-armpits
800-meter run
20 kettlebell swings
20 knees-to-armpits
800-meter run
10 kettlebell swings
10 knees-to-armpits

♀ 26 lb
♂ 35 lb

Beginner option:
For time:
30 kettlebell swings
30 hanging knee raises
600-meter run
20 kettlebell swings
20 hanging knee raises
600-meter run
10 kettlebell swings
10 hanging knee raises

♀ 18 lb
♂ 26 lb

Resources:
The Kettlebell Swing
The Strict Knees-to-Elbows
Knees-to-Elbows Tip

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Featured photo:
Taken by FLSportsGuy Photography at CrossFit Central in Austin, Texas.

Saturday 240113

Saturday 240113

For time:
800-meter run
60 kettlebell swings
400-meter run
60 kettlebell walking lunges
800-meter run

♀ 35 lb
♂ 53 lb

Post time to comments.

Scaling:
Complete both 800-meter runs in 5 minutes or less. However, don't crush yourself on the first run because you need to come back to the kettlebell and get right to work. The loading of the kettlebell should allow for 15-plus reps at a time. As for the lunges, keep moving and try to go unbroken. Get moving on your final run. Your legs will feel a little like Jell-O, but once you start moving, they’ll remember what to do.

Intermediate option:
For time:
800-meter run
60 kettlebell swings
400-meter run
60 kettlebell walking lunges
800-meter run

♀ 26 lb
♂ 35 lb

Beginner option:
For time:
400-meter run
40 kettlebell swings
200-meter run
40 kettlebell walking lunges
400-meter run

♀ 18 lb
♂ 26 lb

Resources:
Running Fundamentals
The Kettlebell Swing
The Walking Lunge

Find a gym near you:
View the CrossFit map

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Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona.