CrossFit Kinnick - beyond the whiteboard

CrossFit Kinnick

www.crossfitkinnick.com Upland, California

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WODs ( May 21, 2012 )

Helen

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Description:	Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups Post time.
Demos:	Run Kettlebell Swing Pull-up
CF Journal:	Kipping Pull-Ups with Jeff Tucker Assistance for Bodyweight Exercises Kettlebell Basics: Drills for Improving Your Swing The Discovery of Pose Running: Part 3 More
CF Videos:	Helen: Sub-7:00 (OPT), Jan 17 07 mov - wmv Adrian Teaches Kipping, Part I mov - wmv Adrian Teaches Kipping, Part II mov - wmv Adrian Teaches Kipping, Using the Hips mov - wmv More

Coach's Notes

ADP-WOD

Push-ups, Dumbbell Front Squats, Dumbbell Push Presses, Rests

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Description:	6 rounds for time of: 6 Push-ups 9 Dumbbell Front Squats 20 lbs 12 Dumbbell Push Presses 20 lbs Rest Post total time.
Demos:	Push-up Add Video Dumbbell Fron... Dumbbell Push... Rest
CF Journal:	The Push-up Assistance for Bodyweight Exercises Dumbbell More

Activity

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Lourdes Trigueros - Helen : 17 mins 8 secs | Not Rx'd (1 min 4 secs): Three rounds for time: Run 400 meters 26 pood Kettlebell X 21 swings (or 55 pound dumbbell...; Helen : 17 mins 8 secs | Not Rx'd (1 min 4 secs); - 28 minutes ago

Andrew Kitlar - Helen : 10 mins 26 secs | Rx'd: Helen : 10 mins 26 secs | Rx'd; - about 2 hours ago

Joshua Grasmick - Helen : 11 mins 20 secs | Rx'd (2 mins 13 secs): PR... Heat killed me. Felt like I was gonna die!; Set a PR for Helen : 11 mins 20 secs | Rx'd (2 mins 13 secs); - about 2 hours ago

Chris Nicholson - Helen : 8 mins 24 secs | Rx'd (45 secs): PR!; Set a PR for Helen : 8 mins 24 secs | Rx'd (45 secs); - about 2 hours ago

Matt Rodriguez - Helen : 11 mins 41 secs | Rx'd: Helen : 11 mins 41 secs | Rx'd; - about 2 hours ago

April Harris - Helen : 17 mins 29 secs | Not Rx'd: did the row and it was out side and its hot out there to hot than did 3 time of kettle bell...; Helen : 17 mins 29 secs | Not Rx'd; - about 1 hour ago

Christina Rivera - Helen : 12 mins 59 secs | Rx'd (50 secs): booo, 50 seconds slower than last time (March)... It was HOT! KBS all unbroken, pull-ups fel...; Helen : 12 mins 59 secs | Rx'd (50 secs); - about 1 hour ago

Giermaine Kinnick - Helen : 13 mins 46 secs | Rx'd (43 secs | Rx'd): mens rx"d 53#. gassed on last round again; Set a PR for Helen : 13 mins 46 secs | Rx'd (43 secs | Rx'd); - about 1 hour ago

Chelsea Russell - Helen : 15 mins 57 secs | Rx'd (3 mins 1 sec | Rx'd): KB: unbroken, 15/6, 7/7/7, first run was 2:07, next two aren't worth mentioning, pullups: 4/...; Set a PR for Helen : 15 mins 57 secs | Rx'd (3 mins 1 sec | Rx'd); - about 1 hour ago

Sarah Farnworth - Helen : 15 mins 52 secs | Rx'd (2 mins 20 secs | Rx'd): Set a PR for Helen : 15 mins 52 secs | Rx'd (2 mins 20 secs | Rx'd); - about 1 hour ago

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