CrossFit East Bay WOD @ Ironworks 8-20-08
Warm-Up
"Makimba", CrossFit Kids - video [wmv] [mov]
Three rounds, one each of 15-10-5 for time of:
Dumbbell Thrusters with 10 pounds
Air Squats
Burpees
WOD
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are Kettlebell Swings 55#/35#, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Navy Wrestler Makimba Mimms claims permanent disability after kid's workout - [pdf]Categories
WOD6 Comments
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pull up: 10,8,10,9,7,7,8,7
push up: 12,11,12,12,10,8,8,7
situp: 17,15,15,15,13,13,12,12
squat: 17,16,17,16,17,16,15,15
total: 387
303 total. Not my best by a long shot.
pull up: 40
push up: 57
situp: 64 (still suffering from ouchie B.A.S.)
squat: 113
total: 274
I may try this again tonight w/ the kb swings instead of pullups.
I DID A 240# DEADLIFT LAST NIGHT!!! (This is 2x bodyweight.) I'm really excited.
Makimba 4:32 rx
kettlebell 35#: 9-8-8-9-9-9-8-9
pushup: 8-8-9-8-8-8-8-7
situp: 10-9-8-8-8-8-8-8
squat: 15-16-16-19-17-16-18-18
TOTAL: 335
310 total. The pushups definitely brought me down on this one. :-)
329, Terrible and painful pushups.
kettlebell- 10, 10, 9, 11, 10, 10, 10, 11
pushup-9, 9, 9, 4, 6, 5, 5, 5
situp- 11, 12, 12, 12, 11, 12, 12
squat- 12, 13, 13, 12, 13, 13, 13, 13, 13