Wednesday 23 March WOD


5 Rounds

10 kettlebell swings
20 double unders

Post your time to the comments.

Go heavy on the KB weight!! Also, the substitute for double unders is burpees today.

* * *

CrossFit outside the Vince

Dave with a wall ball shot

More pictures from yesterday on the picture page.

* * *

CrossFit HQ WOD:

Rest Day

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5 Responses to Wednesday 23 March WOD

  1. Andy says:

    Andy – 6:10, 90lb kb

    Ryan – 7:11, 60lb kb

    Steve – 16:38, 70lb kb, 1/2 burpees

    last time we did this i used the 70lb and a 40lb vest in under 5min…. that was actually easier than using the 90lb kb this time. omfg that thing felt like it was going to rip the palms off my hands… then again, the kb’s here are manufactured really really bad with sharp edges and small handles.

  2. Frogger says:

    Today’s WOD at Ft. Hoochie-coochie was a Team-Competition WOD. AMRAP in 30 minutes:

    Partner 1: Rows 500M (setting 10)
    Partner 2: 2rds: 5x pull ups, 10x pushups, 15x airsquats (buy in)
    THEN: As many 95lb Power cleans as possible before Partner 1 finishes

    Then switch. On the rower, you are trying to minimize the number of Power Cleans your partner performs. Power Cleans are the only reps you count. It’s a gasser… We got 5 rounds in. Our winner got 18 reps, I tied for 2nd w/ 16 reps, and my partner got 12 reps.

  3. Melissa says:

    Did the WOD today but only used a 26lb KB to give the back one more day to get better.

    Time: 4:50

    And where is everyone? Its just been Kevin, Andy and I on this board lately….

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