For time:

50 Kettlebell snatches 53# (35#)

10 Sit-ups

40 Kettlebell snatches 53# (35#)

20 Sit-ups

30 Kettlebell snatches 53# (35#)

30 Sit-ups

20 Kettlebell snatches 53# (35#)

40 Sit-ups

10 Kettlebell snatches 53# (35#)

50 Sit-ups

KB snatches are to be done 25 right hand and 25 left hand for the 50 rep round, and so on.

Post time and thoughts to comments.


Is there a method to the madness?

Quoted from the CrossFit publication “Foundations

The CrossFit Method

Diet lays the molecular foundations for fitness and health.  Metabolic Conditioning builds capacity in each of the metabolic pathways.  Gymnastics establishes functional capacity for body control and range of motion.  Weightlifting and Throwing develops ability to control external objects and produce power.  Sport applies fitness in competitive atmosphere with more randomized movements and skill mastery.


  1. Matt :

    The midsection is burning just a tad. Just a tad…
    Matt 11:20
    J-Mac 18:20 (35#)

  2. O'Leary :

    22:14 (50# dumbell snatches) with a dressing change for the finger I sliced open prepping dinner.

  3. Matt :

    Anna 13:53 (25#)
    Alan 11:55 (35#)
    Ben 12:08 (35#)
    Cherie 12:20
    Four peeps jammed into a 10X20 garage gym snatchin kettlebells… so CrossFit.

  4. Cherie :

    How’d those DB snatches go today O’Leary?

  5. J-Mac :

    It has now been about 12 hours since I did this workout and I can honestly say that the midsection is not hurting a tad, but more like A LOT!!! Matt, thanks again for getting me back on track. Cherie thanks for this GUT wrenching workout:) You guys are awesome and make a great team.

  6. Traumahawk :

    J-Mac!!!!!! It is GREAT to see you on here! I want to workout with you! Nice pic Brother!

  7. cherie :

    How are your abs today J-Mac? Were you able to get out of bed this morning with out assistance? Keep it up, and I want to work out with you too!

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