December 16 workout


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]


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


    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

    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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