Thursday, July 30, 2009

Thursday July 30, 2009

3 Rounds
500M Row
21 Kettlebell Swings (35#/53#)
12 Push Press (60#/95#)

Workout from Crossfit Phoenix Fire

Tracy, Leslie, Mike L., Dana, Rayne, Josh, Jen and Paul


Fitness Estrella said...

Paul - 10:45
55 lb. Kettlebell
95 lb. Push Press
This felt hard.
Did this Wednesday July 29, 2009 at work.

Anonymous said...

Steve - 10:54
55 lb. Kettlebell
95 lb. Push Press
I am catching you Paul.

Fitness Estrella said...

Matt - 17:01
We had a 23 year old rider yesterday who is trying to get on the job. He works out and looks in good shape. We told him to do this workout with us and kind smerked "like that's all you are doing?" Well he did it and almost died and wanted to give up. He called this morning to let us know he is sore and is going to start doing this type of workout and couldn't believe how hard it was.

Anonymous said...


Three mile run
Three rounds
75 Jumprope (No row machine)
21 Dumb bell 30lb
12 Push press 45lb Steel Bar
Time 10:05

See you tomorrow night


Fitness Estrella said...

Mike, Great job. You can substitute 500M Row with 50 Sumo Deadlift high Pulls using 45 lbs. It is almost the same with the same type of movement.

Jen B. said...

35lb KB
50lb push press
Great job everyone! This was tough, especially with the heat. Mike-you beat my time- I will have to push harder next time (if that is possible). Don't get used to it!:)

Rayne Gray said...


Until today I had forgotten how much I love rowing! Thanks for the great reminder!

Don't worry about the heat, before you know it we'll be fussing about how we can't hold the barbells because thier sooo cold. Discomfort and adversity are good for you!

Joshua said...

12:48 I think
45# KB
80# Push Press

Although this workout wass hard sart to finish. I recovered quick. I think that's good for increasing my stamina/endurance.

L. A. said...

This was not to bad, I think the KB got me this time around. Hey Rayne I'm from Boston it doesn't get COLD here!! I still where shorts in the winter.

35# KB
50# Push Press

Anonymous said...


This is just the beginning of my dominance in the CrossFit World... HA HA HA (Sinister laugh)


remas haytham said...

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