Tagged: Kettlebell Swing

FOR TIME (CrossFit Rogue Forge, Cyprus)

Wednesday 26th July 2017

Warm-up: 3 Rounds: 300m Run, 10 Ab-Mat Sit-Ups, 5 Burpees, 10 Walkout Push-up, 10 Air Squats .

WOD: Used a 16kg KB for the first half and a 10kg for the second.



Saturday 3rd June 2017

Skill / Strength: Hang Power Cleans PR for 2RM @90kg and 1RM @100kg

WOD: First attempt at Helen accompanied by Mark.  RX’d Time 12 minutes 9 seconds.


3 rounds for time of:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups




Tuesday 30th May 2017

Skill / Strength: RDL with 24kg Kettlebell, shaky legs.

WOD: Initially used a 15kg Dumbbell, however after the first set of 75 unbroken we upgraded to 22.5kg.  A further 4 sets with the obligatory Row in between (75,25,15,15,20).


Monday 22nd May 2017

Skill / Strength: E2M for 10 Mins (5 Sets) Good mornings with empty bar and Russian KB Swings @40kg (Black)

WOD: First Run in 1:54 maintained this pace for about 4 runs then slowed.  I thought it was 10 minutes rather than 30!


Sunday 21st May 2017

Skill / Strength: Touch Rugby!

WOD: Open Gym Session where we attempted two British Hero WODs.  The first Holkham,  Used Green 24kg Kettlebell and RX’d the first Round.  However after 10 Pull-ups of the second round scaled to Ring Rows as hands were torn to pieces. Time was 32:50.  Next up was Fox,  I scaled everything for this, Front Squats should have been @ Bodyweight (94 kg), but I used 40kg,  Box Jumps were @ 24 inches, I went for 20.  Then I replaced Double Unders with Singles. Time was 7:00.