Wednesday 11 May WOD


5 Kettlebell situps (right hand)
5 Kettlebell situps (left hand)
10 Hand-release pushups
20 Double unders

Post your time to the comments.

The old nemesis is back… kb situps! These are the ones where you hold the kb overhead throughout the situp (with one arm). Take the time today to warmup your shoulders really well, hit some pass-thru’s with the pvc pipes and some pullups before hand.

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Heaven's Gate Burpee cult

Dave and Shawn swing em high

10 May whiteboard

More pictures from yesterday on the picture page.

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CrossFit HQ WOD:

Five rounds for time of:
135 pound Overhead squat, 5 reps
10 Toes to bar
40 pound dumbbell Hang squat clean, 15 reps
20 Double-unders

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

11 Responses to Wednesday 11 May WOD

  1. Andy says:

    First did yesterday’s wod, 14rds + 12 swings @ 70lbs

    then did today’s wod 10 minutes later or so, 8:37 (i think ) with a 35lb kb

    shoulders are toast..hands, shaking 🙂

  2. eddiemel1 says:

    Round 1: 9:10 (i think) w/ 35 lbs kb

    Round 2: 8:39 (i think) w/ 26 lbs kb

    My left shoulder feels like Mike Tyson (in his prime) punched it with his bare fist……..

  3. jhoff1728 says:

    Jim here…

    Had to do at home


    Used a 25lb dumbell and did 60 single unders each round instead of 20 double unders

    Back made some popping sounds the first round that sounded horrible…I think I’ll live.

  4. Nate says:

    11:06 – 30# then 25# KB (rd 4 & 5)/singles; I miss kickin’ it with the lunch crowd!

  5. Nate says:

    Oh, I did the situps with the AbMat and straight leg…

  6. mcgranahand says:

    Good ole Eglin crew.
    did this in two groups
    Paul 8:46 with 26lb KB on abmat with straight legs doing 60 single unders per round
    Jon 8:39 with 26lb KB on abmat with straight legs doing 60 single unders per round
    Rey 10:12 with 35lb KB on abmat with straight legs and very painful double unders
    Dan 10:00same as rey…. very painfull double unders.

  7. mikew82 says:

    At home with 30lb dumbbell and 40 singles. Completed in 9:15. My left arm was shaking after this one!

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