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Friday, August 5 2016

Posted by Mandee on August 4, 2016   |   9 Comments

Kellie

 

 

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)

 

Check out Mason Dixon’s menu for next week. Aug 8

To place an order, click here!

 

9 responses to “Friday, August 5 2016”

  1. Nathaniel says:

    Kellie is burnin that pavement up! Kellie is as consistent a CrossFitter that CFHSV has to offer. Keep representing Stud Muffin!

  2. Mandee says:

    Kellie works hard and always looks good doing it! Keep showing up and showing out Kellie! 🙂

  3. KOBRA says:

    Kellie is one smooth cruiser!

  4. Clair says:

    32:12 Rxd
    Thanks John for the great coaching! Have an awesome Friday CFHSV!

  5. BP says:

    Cruel and unusual punishment

    33:00 scaled to 20 DU / 80 SU 38

  6. Jeremy M. says:

    7:00am Class:
    31:53, RX+
    – Fun class John!! Brutal wod! Thanks for the push! Kellie looking smooth as always! Keep it up!

  7. Josh Kennedy says:

    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!

  8. CoachDB says:

    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!.

  9. Teresa says:

    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!