Monday 27 December WOD


Squat Jumps

Post your time to the comments.

For the squat jumps, touch something overhead with both hands that is 6″ above max reach. If you have access to a wallball, do wallball shots instead. Post what you did in the comments…
The situp-standups is two movements into one: start at the bottom of the situp, and perform a situp with enough momentum to take you into the bottom of a squat. From there, stand up then go back down the same way you came up. When your shoulder blades touch the floor again, that is counted as ONE rep.


* Β  * Β *

CrossFit HQ WOD:

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

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11 Responses to Monday 27 December WOD

  1. Andy says:

    Injury day today… first i was setting up in the basketball arena (has rubberized floor) and was kicking the soccer ball and it felt like my toenail came off.

    Then the wod i did was:
    3 rounds
    50 double unders
    25 2-fer-1’s @ 20lbs

    Had to do that with a “core ball” since it was the closest thing to a wallball. well, on the second rep it grazed one of my front teeth. that f’ing hurt. Those 2-fer-1’s are hard, especially with a completely solid ball with handles that are trying to jam your fingers.

    Then the hq wod of split jerks. I was showing someone how to do them and had the catches on the squat rack (only place to really do these) really high so that they could catch a missed rep without too much drop. So I’m showing what too much of a dip looks like and on the way down the bar hits the catches, the center knurling shoves my adams apple up into my throat and scrapes a bunch of skin off, and the bar slaps the bottom of my jaw and smacks my teeth together HARD. lol what an embarrasment. anyway, here’s the times and weight:

    wod: 12:40
    split jerks 7×1: 155-175(f)-175-185(f)-185-195-200(f)

    one day i’ll get 200+. i don’t know what the deal is….. think i’m just not going fast enough.

  2. Rebekah says:

    Ok, so this workout didn’t SOUND like it would hurt as bad as it did… either that or I’m just really weak πŸ™‚


    Here’s to the hope of one day walking to my car like I don’t have jelly legs πŸ™‚

  3. Rey says:

    I wanna see a video of the sit up stand ups.

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