/ Published in WOD

Friday 3.11.11

One Minute On…One Minute Off…for 10 minutes.

30 KB Swings (70/53) 

*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty. 
*Perform this workout one minute on and one minute off. Total time is 10 minutes. 

*For every penalty counted, perform a 1000 meter row. 

Post rounds completed and penalties to comments.

What are the 2011 CrossFit Games Open-Video

12 Comments to “ Friday 3.11.11”

  1. Jennifer Cable says :
    March 10, 2011 at 10:08 pm

    This is going to be fun since we killed our arms doing today’s WOD.

  2. Nathan Alvarez says :
    March 11, 2011 at 12:30 am

    You should just change the WOD to 5k row and then the KB swings… in my case at least.

  3. Megan Swanson says :
    March 11, 2011 at 7:48 pm

    59

    got all 30 reps in each time…no rowing!! 🙂

  4. Amanda Johnson says :
    March 11, 2011 at 7:56 pm

    57 Tabatha Total

    And no rowing for me!

  5. Daniel Wade says :
    March 11, 2011 at 9:31 pm

    Missed the KB WOD today, sub’d my own

    Max reps: cheese sticks, supreme pan pizza slices, Hershey dunkers sticks-(3,3,5)

  6. Erik Laney says :
    March 11, 2011 at 11:01 pm

    Daniel. Nice. Very nice.

  7. Ashley Smith says :
    March 11, 2011 at 11:51 pm

    tabata total=44 and no rowing

  8. Nikol says :
    March 12, 2011 at 12:35 pm

    Tabata Total = 59
    and NO rowing!!

  9. Jennifer Cable says :
    March 12, 2011 at 6:53 pm

    Tabata total: 39 (The same as my age………lol)
    Got all KB’s so no rowing for me (26lb KB)

  10. Miranda Moore says :
    March 12, 2011 at 7:58 pm

    Tabata total – 42
    No Rowing

  11. John J says :
    March 12, 2011 at 9:14 pm

    Tabata 47; No Rowing

  12. Thursday 12.8.11 | Crossfit Murphy says :
    December 7, 2011 at 7:48 pm

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