Geoff Kenny

Hometown:
Unknown
Gym:
CrossFit Athlone
Gender:
Male
Age:
--
Height:
--
Weight:
--

September 25, 2013

Performed at: CrossFit Athlone
Workout Name: Inter
Description: Workout of the Day
A.
Take 10-15 minutes to practice and/or build to a heavy-ish Front Squat x1-2
2-2-2-2-1
40-60-75-90-102.5-107.5
B.
Complete four rounds for time of:
Overhead Squat x 15 reps 30kg
Slam Balls x 15 reps 6kg
400 Meter Run
Results: 11m 30s
Performed as RX
Warmup: Foam Roll
400 meter run
10 Air Squats
Cooldown: Mobility
200 meter walk out

2 similar workouts

Date Name WorkoutDescription Results
09/25/2013 Intermediate Level 3 rounds for time. In this workout you move from each of five stations after a minute. This is a five-minute round with a 1 minute rest between rounds. The stations are:
Squats holding 20 kg kbell
38-31-31
Ab mat sit ups
30-26-25
Burpee touches (High Bar)
15-14-13
Bridge hold (1 point for every 10seconds)
5-5-5
Slam balls 6kg
23-21-24
1 minute rest

The clock does not reset or stop between exercises. On call of rotate, the athlete/s must move to next station immediately. One point is given for each rep.		 306 reps
Performed as RX
09/25/2013 Inter Workout of the Day
A.
Take 10-15 minutes to practice and/or build to a heavy-ish Front Squat x1-2
2-2-2-2-1
40-60-75-90-102.5-107.5
B.
Complete four rounds for time of:
Overhead Squat x 15 reps 30kg
Slam Balls x 15 reps 6kg
400 Meter Run		 11m 30s
Performed as RX