Friday 10 December WOD

3-IN-1 WODTACULAR

FOR TIME:
500m Max Effort Row

FOR MAX REPS:
2 Minutes, box jumps @ 24/18″

FOR TOTAL REPS:
1 Minute GHD situps
1 Minute back extensions

Post your three separate time and rep counts to the comments.

Do these in order, and take however long a break you think you need between the three different tasks to make an all out effort. The 500m should be a new record for you… that is to be a maximum effort, and should leave you needing a good long hug before the box jumps!
The GHD situps will be at whatever range of motion you are capable of doing. If you are advanced enough to execute floor-to-feet situps, do those.. if halfway down is your current limit, do those.

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Melissa and Kim with pushups

Pullups!

9 December whiteboard

More pictures from yesterday on the picture page.

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CrossFit HQ WOD:

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

Filthy Fifty…. ughhhhhh

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One Response to Friday 10 December WOD

  1. Andy says:

    500m row = 1:23.5

    2 min 24″ box jumps = 61

    1min ghd situp/1min back ext. = 29/41 = 70

    the row was the last straw on myself after chelsea yesterday. totally wrecked after that row

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