December 16 workout

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Dec

December 16 workout

Split Jerk 1-1-1-1-1-1-1 reps

30 Wall Ball (14/20#)
30 Knees to Elbows
30 Overhead Squats (45/65#)
30 Medicine Ball Pushups
30 Burpees
30 Double Unders
30 Pullups
30 Situps
30 Medicine Ball Cleans (14/20#)
30 Overhead Walking Lunges (45#)

Check out this CrossFit video -> Split Jerk Intro, Mike Burgener…[wmv][mov]

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27 Responses

  1. Krista

    this is like a soap opera – i love it!!
    i was going to go to yoga tonight but now i might have to stay and watch the family feud instead!!

  2. Pierre

    For both of you, I think that Murph would be perfect.

    But the best thing in Murph is that I am not sure I could do the run…so I would have to do another WOD.

  3. krista

    i agree Pierre on a few counts:
    1) heather is very cute (and i’m envious of her abs!)
    2) murph would be good for the comp today
    3) murph really does suck – i’ve only done him once but holy it was BRUTAL!

    maybe Pierre could make up a WOD that has one strength for each jeanette and kevin and then a few other exercises to even out the strong ones?? multiple rounds of course!

  4. Murph? Are you crazy? 2 mile Run = Advantage Kevin, EXTRA LONG wod = Advantage Kevin. I lose before it even starts.

    And Yes, Heather Keenan looks damn good! I’m trying not to hate… I will appreciate. I’ve got mad respect for that kind of dedication. It takes a lot of work to look that good.

  5. Kevin

    Jeanette and I are working something out. I’m thinking a variation of the Dirty Thirties.

    And I got trained by Heather in Boston. Even more stunning in person. Very awesome girl!

  6. Kevin

    Here’s what Jeanette proposed…

    Kevin and I each submit a list of 10 exercises that we would like to see in
    tonight’s workout. Pierre reviews our individual lists and creates a wod
    based on the exercises we both chose. For example if we both have
    inverted-burpees on the list, then they are part of the workout.

    I have my list of 10 picked 🙂

  7. Pierre

    Nice WOD tonight!

    Thanks for Jeanette and Kevin for proposing all those fabulous exercises.
    And oh yeah, thanks Kevin for putting those 2 back to back.

    Time: 20:17

    If I don’t see you all tomorrow night, I wish you all a Merry Christmas.
    And I will see you before the end of the year.

    That could be the other holiday to celebrate!!?? 😀

  8. Warm-Up: CFWU x 1 + Sun Sal A x 3

    Split Jerks 1-1-1-1-1-1-1
    45-65-75-85-95-105-110 (PR since this is my first time doing split-jerks). They felt good. Probably could’ve gone heavier

    For time:
    30 Wall Ball, 14 pounds
    30 Knees to Elbows
    30 Overhead Squats, 45 pounds
    30 Medicine Ball Pushups – BIG OLD SUCK!!!
    30 Burpees
    30 Double Unders
    30 Pullups
    30 Situps
    30 Medicine Ball Cleans, 14 pounds
    30 Overhead Walking Lunges, 45 pound plate

    21:15

    I graciously accept defeat. Well done, Kevin. You won fair and square.

    My New Year’s Resolution is to completely abandon my ego.

  9. Julie

    CFWU x2

    Split Jerk
    45-65-75-80-90-95-100

    WOD
    30 Wall Balls 14#
    30 K 2 E
    30 OHS 45#
    30 Med-Ball Push-ups
    30 Burpees
    30 Double Unders
    30 Pull-ups
    30 Sit-ups
    30 Med-Ball Cleans 14#
    30 OH Walking Lunges 20#

    Time: 25:20

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