30 Turkish get ups (20/12 kg kettle bell)

rest 5 minutes

Complete as many rounds as possible in 7 minutes of the following rep scheme:

3 kettlebell swings (20/12 kg)
3 box jumps (24/12″)
6 kettlebell swings (20/12 kg)
6 box jumps (24/12″)
9 kettlebell swings (20/12 kg)
9 box jumps (24/12″)
12 kettlebell swings (20/12 kg)
12 box jumps (24/12″)
15 kettlebell swings (20/12 kg)
15 box jumps (24/12″)
18 kettlebell swings (20/12 kg)
18 box jumps (24/12″)…

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Saturday Endurance WOD  8:20am: 20 min time trial: Be warmed up and ready by 8:20am. You will determine what distance you will push yourself to cover in 20 minutes. At 8:20, we will leave the gym and you will be dropped off your predetermined distance from the gym and you must get back in 20 minutes. Yes this is seriously the work out if you do the endurance class at 8am.

This Saturday at 9am there will be a Foundations Class which will cover deadlift, sumo deadlift high pull and medicine ball clean. The class will end with the regular scheduled WOD. If you are a new member or would just like to improve these basic CrossFit elements, please attend. New members that have not been coached in the above mentioned Elements of CrossFit and can’t make it on Saturday, please schedule a session with a coach. It is essential that you learn these movements now in order for your fitness to progress quickly and classes to be run smoothly.