Posts Tagged ‘KB swings’


Morning everyone! One day behind but here was our wod from yesterday. Our wod for today is still undetermined. It will be more lower body intensive tho because the slam balls from yesterday killed me. lol

9/8/2014 Wod

Warm up
100 Double Unders
3 Rounds
5 Burpees
10 Kbswings
15 Air Squats

Bench Press 1rm (I got 75)

10 Ball Slams 30lb
10 Double unders
10 Burpees

Score- 7 Plus 20 (If we would have had a 20lb slam ball for me we would have been able to better that ball killed me. But more reasons to get on tract with our new strength program. 1rm’s this week and new program starts next week.)

Question of the day- I have started a new WOD, Emom, Everything Crossfit related notebook- What is your fav. WOD, Emom or really anything crossfit related that you have done? Any warm up that just stands out from another? Or wod that you hate but love? Let me know! Looking for new fun wods todo!



I hope y’all had a Great Labor day weekend! We had a great time spending time with our Family in Florida. We had todo our Labor day WOD the day after just because we were driving home on Labor day and had so much to do when we got home. So Annie was done on Labor day and then our Labor day wod was done yesterday.

Labor Day WOD

1 Mile run
400 KB Swings (53/35)
300 Squats
200 Pushups
1 Mile run

Reps can be split up.

We ended up putting a time cap on it at 845 we would stop and count reps for our score.

At the end we both had the same score even tho my husband kicked my butt in the first run I caught up on the reps.

We both got- 200 Push ups, 300 Squats, 295 KB Swings- At RX.

It was a hour and 10 minutes of work I think if we would have done another 30 or so minutes we could have finished. Maybe next year. ๐Ÿ˜€ ๐Ÿ˜‰ :p Either way we both had a great time and it was a great wod!


Today’s WOD

Warm Up
Run 1 mile
Bring Sally Up Bring Sally Down

Back and Front squats

For Time

40 KB Swings
40 Wall balls
40 Burpees
30 KB Swings
30 Wall balls
30 Burpees
20 KB Swings
20 Wall balls
20 Burpees
10 KB Swings
10 Wall Balls
10 Burpees


“Mental toughness is so easy to learn. It’s simply you looking in the mirror during each workout, ’cause every one of us gets to the point during a workout where we look in the mirror and we’re like, ‘Holy crap, I want to quit right now’ … and you have to look in your mirror at that point and just go, ‘Just keep going.'”

โ€”Dan Cerrillo, owner of CrossFit Bellevue in Washington

Today’s WOD

15 Minutes to complete 25 reps of Deadlift at 75% of your 1 RM. If you do not know your 1 RM Deadlift, use this time to establish it.


400m Run
10 K2E
15 KB SDHP 70/53
20 KB Swings 70/53


1 Minute of Right Side Planks, Left Side Planks, and Front Planks.


Today’s WOD

In 12 minutes, work up to a heavy single Back Squat

Run 800 meters
3 Rounds for Time
25 KB Swings (53/35)
20 Burpee Box Jumps (20)
15 Overhead Squats (95/65)
Run 800 meters

4 minute Front Plank

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YAY! I’m so excited today’s WOD is a partner one! I love partner one’s! Maybe it’s because I have the best partner ever my husband! Now this is our first week back from our vacation so we might not be at our peak awesomeness ๐Ÿ˜‰ but it will still be fun to see where we are at!

Today’s WOD

WOD: Partner WOD

Run 800 meters together
1 partner works/1 partner rests
100 x KB Swings (53/35)
100 x Box Jumps (24/20)
100 x Deadlift (135/95)
100 x Ring Dips
Run 800 meters together