My Gnolava

  • Helen

    Three rounds for time:Run 400 meters1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)12 Pull-ups22:32Walked a bit and ran a bit.

  • CrossFit Total

    Back squat, 1 repShoulder Press, 1 repDeadlift, 1 repBack squat, 255Shoulder Press, 125Deadlift, 315Total 695Deadlift was not happening.

  • Dirty Thirty

    For time:30 Box jump, 24 inch box30 Jumping pull-ups30 Kettlebell swings, 1 poodWalking Lunge, 30 steps30 Knees to elbows30 Push press, 45 pounds30 Back extensions30 Wall ball shots, 20 pound ball30 Burpees30 Double undersTime? Who knows…Back after my summer cold. This was awful. It took over an hour, but I took breaks and just pushed…

  • Push Pull Ladder

    For time:15 Handstand push-ups1 L Pull-up13 Handstand push-ups3 L Pull-ups11 Handstand push-ups5 L Pull-ups9 Handstand push-ups7 L Pull-ups7 Handstand push-ups9 L Pull-ups5 Handstand push-ups11 L Pull-ups3 Handstand push-ups13 L Pull-ups1 Handstand push-up15 L Pull-ups I subbed 95lb push presses and a mix of pullups, jumping pullups, and ring rows. Time: 24:00

  • AMRAP 20

    As many round as possible in 20 minutes of:10 Walking lunge steps5 GHD Situps5 Hip extensions5 Muscle up progressions 6 rounds

  • 1/2 Angie Scaled

    For time:50 ring rows50 pushups50 Abmat situps50 squats Time: ~ 29:20

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This is how it all started…

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William Smith

Writer & Journalist