TheBoltBlog

Arnie
With a single 2 pood kettlebell:

* 21 Turkish get-ups, Right arm
* 50 Swings
* 21 Overhead squats, Left arm
* 50 Swings
* 21 Overhead squats, Right arm
* 50 Swings
* 21 Turkish get-ups, Left arm

5 rounds for time of
6 Slam Balls 30/20
12 Thrusters 75/45
25 Double Unders
—————————-
Are Carbs More Addictive Than Cocaine?
Post thoughts to Comments

Back Squat – build to heavy single in 12 minutes, not a 1 RM
+
4 sets of
———————-
300m Row
15 Burpees AFAP
(r/r 4 min)

Burgener Warm-Up
3 Position Clean Skill Work – (hang below the knee, hang above the knee, high hang)
——————————-
3 rounds for time of
500m Row
12 Push Press 115/75
400m Run

As most of you know, the gym will be closed this weekend while I am the CrossFit Endurance certification. Tell everyone you know that is training for an endurance race to consider implementing CrossFit into their regimen. Here is an endurance WOD to try while I am off learning how to put less miles on the road while improving endurance performance.
CrossFit Endurance WOD
————————————
Run 3x(200m + 400m + 600m)
with a 1:1 rest to work ratio

4 sets for reps of
1 min of Burpees
1 min of Pistols
1 min of Double Unders
rest/recovery 3 min
———————
Adrian Bozman – Courtesy of Gymnastics WOD