December 19 workout


December 19 workout

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


9 Responses

  1. Krista

    ooohhhhh!!! i love the 50s!

    last night strength: deadlift – 1RM
    95-115-135-145-155-165-175 (new PR!)

    WOD: 4 rounds for time:
    500m row
    25 push ups


    rowing really hurt after the deadlifts, but always a good CF hurt!

  2. Krista

    CFWU x 3 (2 set of ring knees to elbows full 10 reps!! PR!)

    WOD: back squats 45#, 1 on minute one, 2 on minute two etc until failure
    26 minutes +25 reps

    thats a total of 376 back squats!

  3. Kevin

    Krista – One word…WOW!

    I went with a Hero wod tonight. I’ve never done Randy. 75 Power snatches (75#).

    Finished in 7:33

    Jeanette was like, hey, you know what a cool workout is? Last Ascent in the Hopper Deck. Alright, let’s do that too! BAD IDEA!

    5-10-15 of
    225# back squats
    box jumps

    Those were freaking heavy squats and dumped one of them. I’m ashamed to post my time of 26:07.

  4. sean

    my god i am out of shape …need to get back into crossfit big time :o)

    thanks for waiting for me to finish my workout tonight Kevin

    over 37 minutes for the filthy fifties …and only did 25 burpies :o(

  5. CFWU x 3

    75 Power Snatches, 55 pounds

    8:11 – hiccup

    “Last Ascent”
    5-10-15 of
    160 back squats
    box jumps

    8:23 (Kevin did awesome on this WOD. And I’m drunk right now)

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