Workout of the Day: 1-Oct-2010
Photo: (J Antonelli)
CrossFit WOD
5 min Skill: Ring Dips
OHS 1-1-1-1-1
10 Burpees, 1 KB swing per arm
9 Burpees, 2 KB swings per arm
8 Burpees, 3 KB swings per arm
…
1 Burpee, 10 KB swings per arm
Scaling:
RX= 24kg / 16kg
L1| 20kg /12kg
L2| 16kg / 8kg
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14 Responses to “Workout of the Day: 1-Oct-2010”
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KB weight for this WOD is RX= 24kg / 16kg L1= 20kg / 12kg L2= 16kg / 8kg… Scale appropriately! If 20 two handed swings with a 32 kg kettlebell is impossible to do, I would not try this one RX for the one hand swings.
Wow Gym, I could not have said it better myself!
Im missing something. Maybe I dont understand the rep/exercise config.
I must give credit where credit is due… When you are struggling with this RX weight and feel like killing someone look @ JUDAH. It was he, not I that determined the weight. I am but the messenger….
My first fully rx’d wod! 12:38
135 ohs
Big turnout for 5:45!
Ah, thats why I was confused. Those are supposed to be one hand swings. That weight is way to much for one hand. No one should ever due that much weight with one hand, never mind in an accending couplet. Injury would be all but guarnanteed. Its my day off, good luck.
My last go around with “Helen”. If Gym is not there to witness, does a 11:04 rx count? This was a PR by 1:32.
125# on the OHS. 7:27 on the WOD w/ a 20kg KB as there were no more 24kgs…that’s my excuse and I’m sticking to it
Good work Jon, well done on the RX’d weight. You’re a manimal!
Sorry…7:37 on the WOD!
My last comment was wrong and way off base. I didnt have a good understanding of it. This wod is obviously one which many will need to scale. My comment was not meant to insult or question the programming. Im a huge fan of the programming. Sorry if I offended.
I forgive you Bryan!!! I got 145# on the OHS (PR) and did the WOD in 15:16 RX. I should have scaled, but I started with the weight and intended to go down to 20kg half way through, but stuck it out.
135 on the OHS and 10:53 with 20 kg kb
11:07 with a 20kg Kettlebell. 115 on the overhead Squat.
125# and 8:31 Rx.