WOD:
“The Golden Grip” by DB
5 rounds for time of:
5 burpee box jumps 24″/20″ RX+ 30″/24″ (MRX 20″/18″ step ups)
5 left arm Russian swings 24kg/16kg RX+ 32kg/24kg (MRX 20kg/12kg)
100m kettlebell farmers carry left arm
5 left arm Russian swings 24kg/16kg RX+ 32kg/24kg (MRX 20kg/12kg)
5 right arm Russian swings 24kg/16kg RX+ 32kg/24kg (MRX 20kg/12kg)
100m kettlebell farmers carry left arm
5 right arm Russian swings 24kg/16kg RX+ 32kg/24kg (MRX 20kg/12kg)
50 double unders (MRX 35 double unders)
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Kellie is burnin that pavement up! Kellie is as consistent a CrossFitter that CFHSV has to offer. Keep representing Stud Muffin!
Kellie works hard and always looks good doing it! Keep showing up and showing out Kellie! 🙂
Kellie is one smooth cruiser!
32:12 Rxd
Thanks John for the great coaching! Have an awesome Friday CFHSV!
Cruel and unusual punishment
33:00 scaled to 20 DU / 80 SU 38
7:00am Class:
31:53, RX+
– Fun class John!! Brutal wod! Thanks for the push! Kellie looking smooth as always! Keep it up!
40:42 Rx+
In my lower back during round 2, had to take a few minutes to swallow some salt tabs and then keep trucking. Hats off to George for doing the WOD with the 2.5pd KB, hard-core!
Kellie is always running Crazy Fast!
26:43 RX
This is over a 2minute PR from when I validated this WOD.
**As CrossFitter’s two precious commodities are hinge/hip power and grip strength. Throw in a little metabolic activating components and it makes for a fun time for some and cruel and unusual punishment for others. My hat goes off to all of you that did this RX+ Crazy Strong mentally and physically. Gotta Love CrossFit!.
Serious forearm BURN!!
30:03 RX – I liked this one 🤐
Dennis you have a knack for creating brutal KB workouts!
The other unnamed one “Kettlebell Hell” (as voted by the ladies)
Distance then EMOM 5 KBS. Yea that one is particularly brutal!