Tuesday 10 May WOD


Death by Kettlebell swings, with 5 burpees to start each minute

Post your number of comepleted rounds and reps to the comments.

Here’s how this works: the timing is the normal ‘death by’ timing, i.e. 1 rep the first minute (on the minute), 2 reps the second minute, 3 reps the third minute, and so on until you cannot complete the required number of reps for that minute. The movement that you are counting for is kettlebell swings, but before you can perform your reps for each minute, you must knock out 5 burpees. This is what it looks like in long hand:

Start of minute 1: 5 burpees, 1 kb swing, rest for the remainder of the minute
Start of minute 2: 5 burpees, 2 kb swings, rest
Start of minute 3: 5 burpees, 3 kb swings, rest

and so on, until you cannot complete the required number of kettlebell swings for that minute. An example score would look like this:

17 rounds + 10 swings @ 70lbs

This means the individual performed all 17 kb swings in the 17th minute, and 10 swings in the 18th minute.

Go heavy on this one, enjoy!

Note: Andy will not be there at lunch due to a company luncheon. Don’t worry, he will stay paleo or STARVE!  🙂

Note from Melissa:  I will be there today!!

*  *  *

Awesome work everyone from yesterday! We had a lot of new people as well… 

Lots going on! Welcome to CFCC Shawn and Dave!

Pulling hard... welcome to CFCC, Amos!

9 May whiteboard

More pictures from yesterday on the picture page.

*  *  *

CrossFit HQ WOD:

Rest Day

This entry was posted in Gym shots, Pictures, Whiteboard, WOD. Bookmark the permalink.

11 Responses to Tuesday 10 May WOD

  1. Melissa says:

    13 round + 12 KB swings, 35lbs

  2. mcgranahand says:

    CFCC Eglin AFB Det.

    Sharon: 8 rounds , 4 swings 20lb KB
    Paul: 11 Rounds 53lb KB
    Rey: 11 Rounds ,4 Swings 70lb KB
    Dan: 12 Rounds 70lb KB

  3. Andy says:

    I missed the lunch wod but I did this:

    • Andy says:

      actually i had to go to a lunch today, but did squats and a ‘gimme’ wod afterwards.

      back squat
      20x 205lbs

      wasn’t sure what to put on the bar, and 205 actually felt fine. probably could have done 30 or more lol …. time to step it back up to 225 and then go up from there 🙂

      • Melissa says:

        So, I went to the big gym too but was tired. Did some back squats and another wod.

        I was supposed to practice monkey bars for Tough Mudder but my hands are tore up from the last monkey bar encounter. Next week back to TM training!!

    • Melissa says:

      soooo funny – just saw this on your FB page. At first I didn’t think the blonde got it… nothing against blondes!!

    • Rey says:

      LOL. That is funny.

  4. eddiemel1 says:

    9 rounds + 5 swings, 70 lbs. Yeah, that’s right, 70lbs! I was very proud at the end. I challenged myself and although I didn’t do a lot of rounds, I pushed myself and finally swung 70 lbs. Thanks Geritol!

    BTW, funny video Andy. I kept laughing when they said the white one was small and the black one was the bigger one. HA!

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