Dumbell swing

The WOD includes a dumbell swing, and I can't find a video of it on crossfit. Do they mean kettle bell swing?

This is the workout:

The Porch:
Three rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps

women 35#

Pack:
Five rounds for time of:
35 pound dumbbell, walking lunge, 10 alternating steps
35 pound dumbbell, swing, 15 reps

women 25#

Sam Weds.

Floor press 97#KB 10, 8, 15 sec

Behind the neck seated OH press 135# 12, 6, 12sec

OH tricep press 3x10@45, 65, 65

Rack lockouts 275# 20@Ball level, then drop 1 pin and x10

Pullups 8, 4, 15sec

Melanie: Wednesday

It was Fran for me too, today.

Did the normal warm up stuff including 25 30# KB swings.

Fran: 21-15-9 using 45 # barbell and displacing pull up machine. 8:32. (A PR by far, but it's only the second time I've done it).

Ended with 3 slow and easy sets of 25 GH sit ups. Just GTG.

Felt completely wasted after and had to fight to desire to curl up under a tree and go to sleep on the walk back across campus. Cannot believe last time I did Fran in Sept. I followed it with four sets of bench. I'm glad I've learned the charms of moderation.

Karen Wednesday

For a warm-up, I did one 65# OH press. Who knew?

I also did Fran today, 7 min 45 sec.
I used 45# for the thrusters and did negative pull-ups for all except for the first two.
3 rounds, 15-12-9 reps.

Great job on this, Chris. I'm happy you didn't puke.

Chris Wednesday

Fran - for time
21 95lb thrusters, 21 pull ups
15 95lb thrusters, 15 pull ups
9 95lb thrusters, 9 pull ups

time = 8:50 (PR)
I think my time improved over the last time I did this (a 9:40 on 9/15) more due to determination than increased fitness. God, I hate Fran. No warm up prepares for the absolute suck I feel half way through the first round of 21 thrusters. It's 45 min. since the clock stopped and puking is still a possibility....

Chris Tuesday

Kickboxing class
warm up - basketball OH throw across gym, followed by jump rope:
50 turns, 10 double-unders, 100 turns, 10 DUs, 100 turns, 10 cross overs, 3x(10 turns, 2 DU, 10 turns, 2 Xover)
Spent balance of class working on flinch response/spear concept (see Tony Blauer http://media.crossfit.com/cf-video/CrossFitBlauer_SpearIsBridge.wmv )
and some controls from this position

Christine Monday

Swings - 4 sets of 10 reps with the 44#

Speed bench 8x3x65 (8 sets of 3)

Knee raises 3x10

BAP 2x3