13 Aug 2010

Level 0
21-15-9:
- KB swings, 12kg/8kg
- Box jumps, 30cm
After each round carry 10kg/5kg overhead (OH) 20m

Level 1
21-15-9:
- KB swings, 16kg/12kg
- Box jumps, 45cm/30cm
After each round carry 15kg/10kg OH 20m

Level 2
21-15-9:
- KB swings, 20kg/16kg
- Box jumps, 60cm/45cm
After each round carry 20kg/15kg OH 20m

Level 3+
21-15-9:
- KB swings, 32kg/24kg
- Box jumps, 60cm/45cm
After each round carry 25kg/20kg OH 20m

By CFV · In WODs

4 Responses to “Kettlebells and boxes”

1. Anthony Smith says:

   August 13, 2010 at 8:25 am

   6am
   
   A good class this morning, the enthusiasm and humour was great.
   
   George I – 4:22, 24/45/15
   Andy – 4:15, 24/60/15
   Ian – 4:49, 20/45/15
   Vanessa – 3:58, 12/30/5
   Anne-Marie – 4:44, 12/30/5
   Tim F – 4:40, 20/45/15
   Matt B – 4:44, 32/60/20
   Sensible scaling all round, which is reflected in how close everyones times were.
2. Anthony Smith says:

   August 13, 2010 at 2:41 pm

   12.30pm
   Dave B – 3.41, 16/30/15
   Gayle – 4.41, 8/30/5
   Lino – 4.36, 20/45/20
   Gary S – 4.54, 16/45/15
   Adrian – 5.02, 24/60/20
   Rocky – 5.01, 12/45/10
3. Angus Rickard says:

   August 13, 2010 at 7:44 pm

   5:30pm

   Ben B 16/45/10 3:29
   Dave C 16/45/15 3:26
   Gav F 32/45/15 3:25
   Tom G 20/45/15 4:4
   Tony H 8/30/10 4:32
   Sarah J 8/30/10 4:00
   Sarah F 12/30/10 4:02
   Joe D 20/45/15 4:32
   Sal 24/45/25 3:45
   Bobby (bionic) 20/45/15 4:14

   Thanks Ben for helping out with the OHS technique. Our athletes got a lot out of it and it’s great to get someone else’s perspective on the movement. Well done to Tony for his first session tonight.
4. christian says:

   August 15, 2010 at 7:51 pm

   3:17 @ home. 16kg kb, 16kg overhead, 60cm esky.