Quick Workout with the Girls, 9/20/12

Yesterday, I met my normal workout buddies for a quick workout at the gym.  I tried to put together something fast and intense, in the same format of the CrossFit workouts.  We didn’t have time for the typical “Skill” section, but I want to be sure to include that next time.  =)


  • 150-m run
  • 50 jumping jacks
  • 10 overhead pass-throughs with a dowel (here at 2:44)
  • 10 Russian twists with 15-20 lb kettlebell
  • 10 overhead kettlebell swings with 15-20lb kettlebell
  • 10 figure 8′s with the kettlebell (15-20 lbs)
  • 10 toe-touch planks (see video below)

Workout of the Day (WOD)

In 25 minutes, as many rounds as possible (AMRAP) of:

  • 150-m run
  • 20-meter farmer carry with two 35-lb kettlebells
  • 15 overhead kettlebell swings, 15-20 lbs
  • 10 crossing toe-touch planks (5 on each side)

Toe touch planks:

Kara completed 8 rounds (go girl!). I completed 7, plus a run.  The other girls we were working out with were all in the 7-8 rounds range.  We did great!



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