Tuesday, March 13, 2012


Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Compare to: 110923
Enlarge image
Erin La Voie.
"The Swing: Body Awareness for Hip Extension" with Jeff Martone, CrossFit Journal preview video [wmv] [mov]

"A Whole Different World", Dispatch from Kenya - [pdf]

"CrossFit NYC: 504 Strong" - video [wmv] [mov] [HD mov]


Micah said...

11:40 as rx'd

jc said...

856 rxd

Mike Livergood said...

9:36 rx'd foot is better.

Mike Livergood said...

John 9:27 16k
Javier 10:15 16k
Warren 10:35 2rd pu, 1rd jp, 16k
Davis 10:42 16k
Tanner 11:28 16k
Jeff 10:47 jpu 16k

BU said...

Yari- Row 300m 12k push up 9:28
Sarah Row 300m 12k jpu 9:26

Zarko Brankovic said...

8:40 rx'd