Three rounds, 21 – 15 – 9 reps for time of:

Kettlebell roll-ups, 53# (35#)

Kettlebell swings, 53# (35#)

A kettlebell roll-up starts in a standing position with the KB positioned on the chest.  Lower to a seated position, touch shoulder blades to ground and return to a standing position and press the kettlebell overhead for one rep.

Post time to comments.


Sarah getting down on some deads (like 150 deads).

Our days at Commons Park are numbered.  We'll have details for you by the end of the week.  Until then, enjoy the fresh air and the thousands of lap dogs that pass by us everyday.  I will miss them.


  1. thal :

    email reply was not working on home computer, your idea for this weekend sounds great to me!
    CF Parker Fire.

  2. Ryan, I thought that would be fun… oh, Ververs, what’s in store for you???? Shock and awe.

  3. Cherie :

    Kiley: 9:29 (24#)
    Cheresa: 11:06
    Jason: 18:58
    Joylyn: 11:28
    Liz: 13:09
    Dan: 7:06
    Jared: 12:45
    Amy: 15:48
    Anna: 8:35
    Alan: 12:34
    Anthony: 8:59
    Elements #3
    As many rounds as possible in 20 minutes
    10 Burpees
    10 Ball cleans
    Jake: 8 (10#)
    Chelsea 10 (15#)
    Great job tonight
    Congrats to Liz and Amy on finishing the WOD as rx’d with the yellow KB (35#) tonight. Tough as nails ladies!

  4. Matt :

    Nice job Liz and Amy! Steppin’ it up to Rx’d weights.
    NMFR M64
    Matt 7:09
    Jerry 7:38 (25#)
    That was a lot harder than I thought it was going to be. I could have to do with the DOMS (delayed onset muscle soreness) that set in around 5pm. Anyone else having a little leg tightness?

  5. Joylyn :

    Good WOD today.
    Anna–you killed it, nice job!

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