Workout of the Day

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

Mike Cazayoux 5:15, Cody Hidler 5:15, Austin Malleolo 5:16, Rob Shaffer 5:16, Kristan Clever 5:29 (1 pood), Rebecca Voigt 5:51 (1 pood), Jason Ackerman 6:45.

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Josh Hunnicutt: New Species Owner/Coach; CrossFit Football Cert

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Someone said to Voltaire, “Life is hard.” Voltaire replied, “Compared to what?”

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Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

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“There are some things you learn best in calm, and some in storm.”
– Willa Cather

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For time:
95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent

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“Jerry”

For time:
Run 1 mile
Row 2K
Run 1 mile

Peter Egyed 19:39. Post time to comments.

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Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders

Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score.

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“Ryan”

Five rounds for time of:
7 Muscle-ups
21 Burpees

Pat Barber 11:22, Kristan Clever 11:47, Austin Malleolo 12:20, Graham Holmberg 12:37.

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Each burpee terminates with a jump one foot above max standing reach.

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“Jack”

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Mikko Salo 18 rounds + 10 PP, Kristan Clever 15 rounds (85lb, 1 pood, 24″), Chris Gosler 14 rounds + 3 KB, Chris Spealler 14 rounds + 5 PP, Rebecca Voigt 13 rounds + 5 PP (85lb, 1 pood, 24″), Stacey Kroon 10 rounds + 3 KB (85lb, 1.5 pood, 24″), Kim Malz 10 rounds (80lb, 1 pood, 24″).

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