Thursday 4 November WOD


4 Kettlebell snatches per hand
8 Kettlebell situps per hand
12 Pullups

Post your time and weight used to the comments.

Choose your weight today, but choose wisely… there is no going back to the rack! muahahaha

The kettlebell snatches with be four with the right and 4 with the left, followed by the kettlebell situps doing eight with the right hand and eight with the left. The kettlebell situps are done with one extended arm holding the kettlebell overhead the entire time. Use this picture as a reference for the positions… when you are in the down position, the kettlebell is still extended over the top of you, looking like a bench press. Basically it’s very similar to the start of a turkish get-up, but you’re not getting up. Also, Damon’s arm isn’t fully locked out like it should be but it’s still a good example.

Damon in the down position

Damon in the up

Hi Damon!

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New person yesterday, glad to have you onboard Joah!! Also, great work at the base gym, everything was fluid and well executed with a good number of people. Glad everyone could make it!

Joah with knee raises

Kim doing something in the only picture of her from today

3 November whiteboard

More pictures from yesterday on the picture page.

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CrossFit HQ WOD:

Snatch one rep every minute on the minute for 15 minutes.

This entry was posted in Gym shots, Pictures, Whiteboard, WOD. Bookmark the permalink.

6 Responses to Thursday 4 November WOD

  1. Kim says:

    From the looks of it, you’d think I was doing the robot, albeit a very poor attempt at it 🙂

  2. Andy says:

    13:13, 70lb KB for the snatches, 35lb KB for the situps. really really really hard 🙂

  3. Melissa says:

    My time? I will have to see it when whiteboard is posted tomorrow – it wasn’t good and the workout wasn’t pretty. My excuse? I have a cold and the guy (ahem, Dave) that was getting me the KB for the situps took his leisurely time to bring it over costing me precious time 🙂

    Hope you all have a good workout tomorrow and a good weekend!

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