Monday 21 November

Back Extensions



 Three rounds for time:
Run 400 meters
21 Kettlebell Swings (m-1.5 pood / f-1 pood)
12 Pull-ups

Post time to comments.




Three rounds for time:

Run 400 meters
21 Kettlebell Swings (m-1.5 pood / f-1 pood)
12 Pull-ups (blue band)



Three rounds for time:

Run 400 meters
21 Kettlebell Swings (m-1 pood / f-3/4 pood)
12 Pull-ups (green band)


Three rounds for time:

Run 200 meters
21 Kettlebell Swings (m-3/4 pood / f-1/2 pood)
12 Jumping Pull-ups



8 min AMRAP:

5 Med Ball Slams
5 Hang to Actives
5 Jumping Air Squats
5 Easy Kettlebell Swings



22 thoughts on “Monday 21 November

  1. 15:18 Rx

    That 1.5 got heavy in round 2…

    Thanks Kristen, et al. for the motivation this morning.

    1. Congrats on the WOD. You killed it! Glad I could give you a little push 🙂

  2. 9:58 Rx’d.

    You have to kill the run….Thanks Daniel for the advice :D.

    I am gone for the rest of the week. I hope everyone has a great Thanksgiving!!!

  3. Rx: 9:39
    let go of the pullup bar 4 times on the last round. should have listened to brent.

  4. “It was hard to stay relaxed on the run when I couldn’t f#$*ing breath”
    First time doing Helen, it was a good one.
    12:03 Rx, the run killed me!

  5. Lot of spectacular work tonight from the 4:00 and 5:15 classes. Ben and Matt took top spots in each class with blazingly fast times. Looked like 6:30 was gonna be a big, fun class too!

    My work tonight was Shoulder Press and Back Squat, 5×5, and then death by strict chest to bar pullups. Trying to gradually work back into intensity with my left shoulder.


    Back Squat
    250-260-270-280-290(PR by 5)

    Death by CTB pullups: 8 rounds + 7 reps

  6. 9:30 Rx’d (PR by 1:09)
    All KB Swings and Pull-Ups unbroken. I was really happy mentally and physically tonight after getting my ass handed to me by Hung-over Fran last night.

  7. The 6:30 class was a blast to coach! I haven’t that much energy in one of my class in a well! We had at least four athletes PR! We had several new athletes that didn’t blink an eye at hitting this one all out! Good times!

  8. 12:08 Rx’d PR by about 30 seconds from the last time I did it and MAJOR PR from the first time I ever did it. Awesome job John and thanks for counting my reps!

  9. 14:11 Rx (first time Rx’ing)

    A little over a year ago (soon after starting CFI) I completed this workout in 18:08 using a 1 pood KB and the Saturn 5 band (silver) for pullups. The running still sucks. =)

    1. That’s huge progress, Dan. Think about the change in level of conditioning and strength that represents. I bet you literally doubled your power output. Awesome progress for a year!

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