Workout #4
2 rounds for time of:
500 meter row
10 burpees
20 kettlebell snatches, 24 kg (16 kg) each hand
30 ball slams, 45 lbs (30 lbs)
Modified weights
men - 16 kg kettlebell, 30 lb slam ball
women - 12 kg kettlebell, 20 lb slam ball
The athlete will start on the rower and progress through the workout in the order listed. The listed number of reps must be completed before moving on to the next exercise. There is no time cut-off, but please use the the modified weight option if you think this workout will take you longer than 18 minutes if you do the prescribed weight.
"Teamwork is the ability to work together toward a common vision. The ability to direct individual accomplishment toward organizational objectives. It is the fuel that allows common people to attain uncommon results."
~Andrew Carnegie
| Times: | ||
| Matty G | 15:37 | |
| BA | 18:26 | |
| Big Jon | 15:15 | |
| Cari | 18:14 | |
| Chris | 16:11 | |
| Gus | 16:48 | |
| John | 13:43 | |
| Katie | 22:40 | |
| Mark | 14:52 | |
| Mick | 16:08 | |
| Nicholas | 18:29 | |
| Patrick | 19:12 | |
| Powell | 16:12 | |
| Randy | 14:00 | |
| Rich | 14:%3 | |
| Roberto | 15:12 | |
| Roeper | 16:17 | |
| Scott | 13:56 | |
| Scuba | 17:00 | |
| SFM | 13:11 | |
| Shaira | 20:17 | |
| Sully | 19:45 | |
| Tao | 17:51 | |
| Tim | 18:15 | |
| Todd | 13:21 | |
| Vardo | 14:30 | |
| Wenke | 19:03 | |
| Wiley | 17:10 | |
| Ludden | 13:00 | (modified) |
| Steph | 15:05 | (modified) |
| Dana | 17:04 | (modified) |
| Stan | 14:15 | (modified) |
| Nick | 13:28 | (modified) |
| Rob | 14:49 | (modified) |
| Ben | 13:54 | (modified) |
| Ole | 15:18 | (modified) |
| Jeff | 12:56 | (modified) |
| Jo | 14:24 | (modified) |
| Ann | 15:55 | (modified) |
| Tanya | 18:04 | (modified) |
| Jenn | 15:24 | (modified) |
| Kristy | 18:41 | (modified) |
| Netty | 15:14 | (modified) |
| York | 16:43 | (modified) |
| Cheryl | 14:01 | (modified) |
| Kelly | 18:23 | (modified) |
| Alec | 18:53 | (modified) |
| Welsh | 17:55 | (modified) |
| Justin | 14:58 | (modified) |
| Alyson | 14:42 | (modified) |
| Betsy | 13:46 | (modified) |
| Rachel | 14:40 | (modified) |
| Paul | 15:32 | (modified) |
| Julia | 15:15 | (modified) |
| Erin | 17:46 | (modified) |
| Josh | 16:30 | (modified) |
| Kerri | NFT | (modified) |
| Temple | NFT | (modified) |
| 7 rounds for time of: | ||
| 7 kettlebell snatch | ||
| 5 knees-to-elbows | ||
| Times: | ||
| Javier | 6:58 | |
| Jumper | NFT | |
| Utah | NFT | |
| Andrew | NFT | |
| Colleen | NFT | |
| Tiffany | NFT | |
| O-Lift Workout | Strength Workout | |
| Powell | KC | |
| Dre | ||
| Basic Barbell | Randy | |
| Betsy | John M |
| SHT Workout |
| Jumper |
| Socks |
| Shaira |
| Tim |
| Roeper |
| Rich |
| Yorkie |
| Utah |
Agility and Mobility Workout
The A&M workout will be taking a field trip to Cook Park to work on sprint mechanics, so please bring cleats if you have them. My recomendation is to do the 4:30 CF workout and then drive over to Cook Park. If you can't make it to the gym to do the 4:30 workout, get there as soon as you can and do a THOROUGH warmup. We are going to need everyone really warmed up before we start sprinting.
What?!
Tire flips… Tire flips…
this workout is supposed to be tire flips. Aren’t we following a schedule here??? Some of us made commitments for after work Thursday so that we would have to miss this workout!! And now it’s been moved to Wednesday! What are we - lobbers of holy hand grenades - workout 1… workout 2… workout 4? Paul Revere, Nathan Hale, all the fathers of liberty, made sacrifices so that some day this nation’s children could do a simple 90 second tire flip workout on a Wednesday, not some cardio medley from hell.
Has anyone even seen Kevin Wu since he did this workout? I think I saw Denver’s favorite musical prodigy at the Tavern Sunday night, but I couldn’t tell because that Kevin was mainlining 32 consecutive slices of pepperoni pizza while mumbling something about a binding UN resolution for the destruction of all kettle bells. Somebody call RZA, Ghostface and ODB cause this is not right! In fact it maybe evil, and as soon as I can get a meeting with the Pontiff I will confirm that this is… unholy.
Don’t we have any union representation here?
See you at 5:30.
Posted by: Grande Juan | September 01, 2010 at 08:56 AM
"cardio medley from hell" good times. . .
Posted by: Javier | September 01, 2010 at 09:58 AM
I would support that UN resolution. I keep finding myself driving with no idea where I'm going. Pretty sure the lack of oxygen to my brain from this workout did permanent damage... thanks, crossfit.
Have fun!
Posted by: KarenR | September 01, 2010 at 10:10 AM
...you had me at RZA, Ghostface, and ODB. That was awesome, well said GJ.
Posted by: kristen | September 01, 2010 at 10:32 AM
R.I.P. ODB (aka Dirt McGirt)
Posted by: Luke | September 01, 2010 at 11:39 AM
Kudos for Big John knowing who those guys are! Inspiring rant, sir. I was reminded of Tropic Thunder's Less Grossman there for a minute.
Get that man a Diet Coke!
Posted by: Vardo | September 01, 2010 at 12:58 PM
Yeah Lindsey!!
Posted by: LF | September 02, 2010 at 07:30 PM