Wednesday, May 6, 2009

Painstorm XV - Dumbbell Hell...

Posted by Justin at 9:31 AM
This workout was originally 7 (!) rounds for time, but seeing as how the last time we attempted this we barely completed 2 rounds in 30 minutes, we're going to scale it back to 3 rounds for time. Pick your weight for this one, and try not to get too John Rambo when you do so, or you'll end up taking all day:


3 rounds for time of
  • 10 Renegade Man makers
  • 20 Dumb Bell deadlifts
  • 30 Single Dumb Bell snatches ( 15 per side)
  • 40 Single overhead lunges ( 20 per side)
  • 50 Dumb Bell swings

Results:
  • Justin - 42:00, 35# DBs
  • James - 47:12, 35# DBs
  • Seth - 34:58, 30# DBs
  • Melanie - 40:55, 15# DBs, sub 30# squats for lunges

5 comments:

James said...

Pardon the vernacular, but this looks rather bout it bout it

May 6, 2009 at 10:32 AM
Justin said...

Indeed! It was verily bout it bout it AND off of the chain, by my estimation.

May 6, 2009 at 12:40 PM
Abs said...

I would have prefered this to the dentist!

May 6, 2009 at 12:53 PM
James said...

That took forever! And I thought the storms last night were bad...

May 6, 2009 at 2:56 PM
jason said...

crossfit football from yesterday:

6 rds for time of:

3 reps locked out overhead (any way) 185#
6 chest-to-bar pull-ups
9 clapping push-ups

i scaled back to 135# because i have a phobia of dropping heavy weights on my head and did power cleans/push presses to get it overhead. 16:40.

May 6, 2009 at 4:22 PM

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