WOD 9.23.16


1 minute on, 1 minute off for 10 minutes

2 pood KB Swings – 30 Reps

*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.
*If you count a penalty, perform a single 1000 meter row for the penalty.

Post rounds completed and penalties to comments


“Macho Man in love with Cindy”

EMOM 20 minutes…

Odd minutes:

1 Round of “Macho Man”

3 Power Cleans max weight 185/135

3 Front Squats 185/135

3 Jerks 185/135

Even minutes:

1 Round of “Cindy”

5 pull ups 

10 push ups 

15 air squats 

Thank you CrossFit New England for the Macho Man portion of this workout. 

WOD 9.16.16

7 rounds of the following complex for time:

Right Arm
3 x Kb Snatches
5 x Kb Cleans
7 x Kb Squats
Left Arm
3 x Kb Snatches
5 x KB Cleans
7 X KB Squats
100m Shuttle

Rest 2 min between rounds

The only time the KB can be set down is when switching arms and when starting the run.

All of the reps with one arm must be completed before switching.