/ Published in WOD

Wednesday 9.28.11

10-8-6-4-2 reps of the KB complex:

Left arm snatch
Left arm overhead squat
Left arm swing
Right arm snatch
Right arm overhead squat
Right arm swing
400 M Run

Perform a 400 M Run after each set (10-400-8-400-6-400-4-400-2-400)

For time:

2011 Reebok CrossFit Games episodes on ESPN2 Wednesday, September 28th from 8-10pm EST- video [wmv] [mov]

Come out and Play-CrossFit Lisbeth-For all those CrossFit Beginners

“Discipline is remembering what you want.”~David Cambell

17 Comments to “ Wednesday 9.28.11”

  1. Jenni Irwin says :
    September 28, 2011 at 4:34 pm

    Time: 19:15 35lb left arm; 26lbs right arm

  2. Tia says :
    September 28, 2011 at 5:40 pm

    19:22 26 lb KB

  3. Kim J says :
    September 28, 2011 at 7:08 pm

    23:00, 20lb db

  4. Amy Brown says :
    September 28, 2011 at 7:39 pm

    22:09 ( subbed 500m row for 400m run)

  5. Kev says :
    September 28, 2011 at 8:21 pm

    22:48 20 lb DB

  6. Amanda Johnson says :
    September 28, 2011 at 8:37 pm

    18:25(40lb DB)

  7. Megan Swanson says :
    September 28, 2011 at 8:37 pm

    18:04 (20lbs DB)

  8. Tracy Helton says :
    September 28, 2011 at 8:45 pm

    20:52

  9. Miranda Moore says :
    September 28, 2011 at 9:08 pm

    21:39 (20lb db snatch & squat, 26lb kb swings)

  10. Shawn J says :
    September 28, 2011 at 9:10 pm

    20:34 53lb.KB, 70lb.last set

  11. Nikol Watson says :
    September 28, 2011 at 9:11 pm

    18:45 (20lb)

  12. Penny J says :
    September 28, 2011 at 9:12 pm

    19:04 (26 kb)

  13. Zack Lovingood says :
    September 28, 2011 at 9:31 pm

    17:26 (35lb KB)

  14. Erik Laney says :
    September 28, 2011 at 10:03 pm

    18:16 70 kb

  15. Kara Enstad says :
    September 28, 2011 at 10:19 pm

    23:49 (26lb kb)

  16. Allison Laney says :
    September 29, 2011 at 8:02 am

    22:14(35 lb kb)30lb snatch/25lb ohs

  17. Adam says :
    September 29, 2011 at 8:07 am

    20:something…hang clean and jerk (155lb) 8 to 1, 400m run after each set