Strength WOD:
3-3-3-3-3
Shoulder Press
Conditioning WOD:
For time:
400m Run
21 Kettlebell Swings (72#/53# or 2 Pood/1.5 Pood)
21 Burpees
400m Run
15 Kettlebell Swings
15 Burpees
400m Run
9 Kettlebell Swings
9 Burpees
Results
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A Pood is a Russian unit of mass. It is common for kettlebells to be expressed in terms of poods since Russians must have loved swinging metal balls with handles around before anyone else. In CrossFit, the main numbers we use in kettlebells are a 1 pood (~36 lbs.), a 1.5 pood (53#), and a 2 pood (72#).
Events:
31Heroes Team WOD this Saturday!
Our annual participation in the 31Heroes Memorial Team WOD will be this Saturday, August 9th at 9:30am. We will run waves for both the main class and the advanced class at 10:45am. This is a team workout with a partner. You will get one bar and one box per team so no mixed teams. This is a fun and very challenging team workout in honor of our fallen heroes. Please see the link above for more details on why this memorial workout exists.
If you want to officially register and get the fundraiser t-shirt you can do so at the below link.