September 24, 2012

34 Comments / Workout of the Day (WOD) / By

Monday 120924

“The Nurse”
As many rounds as possible in 20 minutes of:
45 Kettlebell swings (Men 55 lbs, Women 35 lbs)
24 Burpee box jumps
9 Handstand push-ups

Post time to responses.

Compare to September 24, 2010.

There is still time to sign up for the Cystic Fibrosis Stair Climb this Saturday September 29th at 9:00 am (registration is at 8:00 am). There will be a Stadium run and fun Crossfit Challenge afterwards. Help Crossfit Jenks support the Cystic Fibrosis Foundation. Click here to register under the CFJ Team!!

34 thoughts on “September 24, 2012”

  3. Angie

    Happy Birthday Karin.

    WOD w/ mod HSPU = 2 rds + 10 KBS

    Back Squats 2 x 10 @ 145#
    alternating with double unders for 5 rounds and hip/glute stretching 5 rounds

    Reply
  4. Nicole Mc

    Back Squats
    10 sets 2 ea @ #155
    Worked on kipping TTB in between sets

    Wod
    3 rounds + 25 KBS
    (used Abmat for hspu)

    Still so sore from Saturday! Hard to move today.
    Good job 6am!

    Reply
  8. Cindi

    All Crossfit friends-

    Royce and I will not be in for the next 2 days. Please keep us in your thoughts and prayers as we will be in court fighting for more time with Royce’s precious son RJ.

    Thanks

    Royce and Cindi

    Reply
  13. Julie

    Happy Birthday Karin!

    Tough long WOD today!

    2 rounds + 2 bupee box step ups
    (used 2 abmats & thanks to my wimpy knee, did burpee box steps on the small box)

    Reply
  14. B

    Happy Birthday Karin!

    I can barely move today due to the 105 thruster WOD on Saturday so I was just happy to participate.

    BS @ 85# and 30 DU in between sets

    WOD w/ mod HSPU = 2+10 burpee box jumps

    Reply
  18. Michelle S

    Happy Birthday, K!!

    Back squats @145#
    w/doubles in between

    WOD
    w/2 ab mats
    2 rounds + 43 kettlebell swings

    I think Karin is trying to kill me.

    Reply
  19. Paige

    Happy Birthday, Karin! Brutal WOD!

    Back squats:
    10 x 2 @ 175#
    w/ 20 DU in between sets
    Fun lifting with you Megan!

    “The Nurse” as Rx’d:
    4 rounds +1 KBS

    Reply
  20. Christina

    Back Squats
    2@155 (still warming up) 9×2@165 -Back wasn’t feeling it so I stayed light
    WOD as Rx’d
    3 rounds + 9 Burpee Box Jumps
    Then 35 minute run- no clue on distance but at least 3 miles.

    Reply
  22. Karin

    Back squat at 115 w doubles
    “the nurse” 2 rounds, 21kb swings
    Thanks for the BD wishes and sorry if you’re cursing my name after this WOD! I’m cursing my own name!

    Reply
  26. Nicole B

    Back Squats
    2@185 (running behind per usual) & 9×2@195

    WOD as Rx’d
    2 Rounds + 6 HSPU

    Wanted 3 rounds, but those dang HSPU’s get me every time!! Good work tonight, 5:30!

    Reply
  28. Linda

    Had a sweet Berlyn distraction..so only did 5 sets of 2 backsquats w/95#..(Ryan thanks for helping me rack that last one!)

    WOD w/shoulder press sub for HSPU-used 20# DB’s
    Graduated to the 30# KB (first time…picked the wrong WOD to move up!)
    used 20″ Box

    2 rds and 12 KB swings

    (Thinking of you Cindi and Royce…hope all goes well!!!)

    Again, Happy Birthday Karin!!! Hope you had a good one.

    Reply
  29. Connor B.

    Back squats:

    10 x 2 @ 205#
    with 30 DU/1 Rope Climb (alternating) in between sets

    “The Nurse” as Rx’d:
    2 rounds +14 Burpee Box Jumps

    Happy Birthday Karin!

    Reply
  31. Allison

    Back squats 10 x 2 & 105 with with 10 du’s as y goal for the second minute!! I feel like a super rookie when I have to do those!!

    WOD with 25# kettle bell

    2 rounds plus 4 kettle bell swing!!!

    Reply
  32. Amy H

    Happy Birthday, Karin! I’m going to remember your birthday for a few days after that WOD!
    Back squat 10 x 2 @ 95#
    WOD with mod HSPU: 2 rds + 1 burpee box jump

    Reply

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