Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Veronica in the start of a squat clean


  1. Rick · April 21, 2008

    I cannot run (relatively recent ankle surgery) but I have no problems with rowing. What kind of conversion would be appropriate for today’s workout?

  2. will · April 21, 2008

    anyone seen will?

  3. RobW · April 21, 2008

    Rick-500m row is the sub for a 400m run.

  4. Tommy · April 21, 2008

    11:52 as rx’d

  5. RobW · April 21, 2008

    12.21 as rx’d (row). Where the heck were all the 2 oclock peeps at?

  6. will · April 21, 2008

    10;52. fun times, good group tonight

  7. will · April 21, 2008

    PLZ READ The City of Virginia Beach Police Officers, Fire and EMS Need your help….Meant to put this out earlier, sorry for last minute notice……Tomorrow night Tuesday April 22nd at 6pm Council Chambers of Bldg. 1, Municipal Center there will be a public hearing on the proposed city budget for the next 2 yrs. If you appreciate and support the mentioned departments listen to this. We all will not be getting any raises for 2 yrs, our health insurance is getting jacked up and in 2 yrs we’ll be getting paid less then we are now. Our OT and part time may also be getting taken away. Why should you care? How does it affect you? Bc if this happens the good officers you want protecting you will leave and the ems/fire that come to your rescue when ur having a hard attack from a crossfit workout or your house is on fire, will leave and new ones will not come. YOU NEED young officers to come and compete for jobs here. If this goes through the competent officers will not come. If you want the kind of fire, ems and police officers you expect and deserve go to the meeting and tell the mayor and city council they are jacked up. They’d rather take your money and build a pretty bridge from towncenter to the pembroke mall and give the city council members and assistants up to $5,000 raises. Thank you for reading this, if you cant make it atleast know what kind of city your living in and what its priorities are because its not providing you the best public safety.

  8. will · April 21, 2008

    Oh and also your ems and rescue people, 95% of them dont get paid, they volunteer. most are 20 yr old kids or er tech or nurses volunteering there time. Its cute but for a city of 500,000 its time to get real.

  9. Adam L · April 21, 2008

    14:03 with 35# kb
    no longer a Helen virgin. :-/
    Way to dig deep Brian.

  10. CFVB · April 21, 2008

    Thomi: 16:29 rowing
    Pat: 10:47 Did 1st rd with 45# dumbell, 2nd rd with 70# KB, and 3rd rd with 53#KB.
    Great motivation in the class! Thanks for the push, Will.

  11. Andrew · April 21, 2008

    18:29 @ 16kg
    Cardio and I need to get better acquainted.

  12. Jim · April 21, 2008

    First two rounds w/ 70lb KB, last one with 53lb.

  13. curt · April 21, 2008

    12:30 (row & 45#db)

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