Monday, May 9, 2011


Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood

Kim Malz 9 rounds + 4 pull-up (16lb ball, 1.5pood). Post rounds completed to comments.


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CrossFit Level 1 Certificate Courses: I Am CrossFit, Atlas CrossFit, CrossFit Virtuosity, CrossFit Flagstaff, CrossFit Verve.
CrossFit Coaches Prep Course: CrossFit Atlanta.
CrossFit Kids Course: Rainier CrossFit.

"Setting the Tone" with Kent Stamey, CrossFit Journal preview video [wmv] [mov]

"Quick CrossFit Kids Games: Farmers and Lumberjacks" - video [wmv] [mov]

"Go as far as you can see; when you get there, you'll be able to see farther."
- J. P. Morgan


Val said...

7rds + 3 pullups rxd

Zarko said...

9rds+ 5pull-ups rx'd

Micah said...

7 2/3 rds (3 rds w/25 lb plate and 60lb d-bell; last 4rds--40 reps wall ball w/12 KG ball and 60 lb d-bell). The gym staff scolded me for throwing a plate.

Mike Livergood said...

10 rounds + 5 pull ups + 10 wall balls + 7 kb swings rx'd